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How Often Should You Run?

how often to run? running

Going for a Run & Finding Your Stride

Dear Run R2P Community,

Finding the perfect balance in your running routine can feel as challenging as conquering a steep hill. As a physical therapist and run coach, I understand the importance of frequency when it comes to hitting the pavement. Let’s explore the optimal frequency for your runs.

Is More Better?

Firstly, let’s debunk a common misconception: more isn’t always better. While the allure of daily runs might seem appealing, running less than 3 days a week or exceeding 5 days can actually increase your risk of injury. Why? It’s all about finding that sweet spot between preparedness and recovery.

Running less than 3 days per week might leave you vulnerable to injury because your body isn’t adequately adapting to the demands of running. On the flip side, exceeding 5 days per week can lead to overtraining, leaving your body fatigued and prone to injury.

But don’t let these guidelines discourage you from chasing your running dreams. For ambitious goals like completing a marathon, a higher frequency may be necessary to build the necessary endurance and strength. However, it’s crucial to approach increased frequency with caution and ensure adequate recovery time.

Run: Volume vs. Intensity

Understanding the delicate dance between volume and intensity is key to unlocking your full potential as a runner. As a general rule, the more intense your runs (think speed work or hill sprints), the less frequently you should tackle them. Conversely, lower-intensity runs can be done more frequently without risking injury.

That’s why many training programs emphasize the importance of incorporating a variety of intensities into your routine. By mastering this balance, you’ll not only reduce your risk of injury but also improve your performance and longevity as a runner.

Your training age also plays a significant role in determining your optimal running frequency. Seasoned veterans who have spent years building up their endurance and resilience can often handle higher frequency training compared to beginners.

How Often 2 Run?

So, how often should you hit the pavement? In general, aiming for 3-5 runs per week is a good starting point. This frequency provides enough consistency to see improvements while allowing for adequate recovery between sessions.

Remember, finding the perfect running frequency is a personal journey. Listen to your body, pay attention to how it responds to your training, and don’t hesitate to adjust your frequency as needed.

Whether you’re a seasoned marathoner or a newbie hitting the trails for the first time, finding the right balance in your running routine is essential for long-term success. So, lace up your shoes, hit the road, and find your stride.

Happy running!

If you need any further guidance or support along the way please feel free to reach out to me directly at, hopefully we see you at an upcoming R2P Run Club – get the details HERE

running physical therapist

Dr. Greg Ellis PT, DPT, CSCS

Performance Physical Therapist 

Follow Greg on Instagram (HERE) for more content and to see his running progress!

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Fitness Focused Physical Therapy

Running injuries holding you back? Rehab 2 Perform specializes in preventing risk to re-injury and empowering you with the tools to stay active. We serve the Annapolis,  Bethesda,  Columbia,  Frederick,  Gambrills,  Germantown ,Mt. Airy and Owings Mills areas in Maryland, and now in Leesburg, and the Tysons Corner Business District in Virginia. Contact us today at 1(301) 798- 4838 or schedule an appointment by visiting us here today. 

We accept all major insurances, including Tricare, VA Community Care, and the Johns Hopkins Healthcare Network!

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