{"id":30318,"date":"2021-11-10T01:24:46","date_gmt":"2021-11-10T01:24:46","guid":{"rendered":"https:\/\/betterme.world\/articles\/?p=30318"},"modified":"2025-07-07T14:02:28","modified_gmt":"2025-07-07T14:02:28","slug":"how-often-should-i-run","status":"publish","type":"post","link":"https:\/\/dev.betterme.world\/articles\/how-often-should-i-run\/","title":{"rendered":"How Often Should I Run? Finding The Right Frequency For Optimal Benefits"},"content":{"rendered":"<div id=\"ez-toc-container\" class=\"ez-toc-v2_0_75 counter-hierarchy ez-toc-counter ez-toc-grey ez-toc-container-direction\">\n<div class=\"ez-toc-title-container\">\n<span class=\"ez-toc-title-toggle\"><\/span><\/div>\n<nav><ul class='ez-toc-list ez-toc-list-level-1 ' ><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-1\" href=\"https:\/\/dev.betterme.world\/articles\/how-often-should-i-run\/#Running_Twice_Per_Week\" >Running Twice Per Week<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-2\" href=\"https:\/\/dev.betterme.world\/articles\/how-often-should-i-run\/#Running_Three_Times_Per_Week\" >Running Three Times Per Week<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-3\" href=\"https:\/\/dev.betterme.world\/articles\/how-often-should-i-run\/#Running_Four_Times_Per_Week\" >Running Four Times Per Week<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-4\" href=\"https:\/\/dev.betterme.world\/articles\/how-often-should-i-run\/#Running_Five_Times_Per_Week\" >Running Five Times Per Week<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-5\" href=\"https:\/\/dev.betterme.world\/articles\/how-often-should-i-run\/#Running_Six_Times_Per_Week\" >Running Six Times Per Week<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-6\" href=\"https:\/\/dev.betterme.world\/articles\/how-often-should-i-run\/#Running_Seven_Times_Per_Week\" >Running Seven Times Per Week<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-7\" href=\"https:\/\/dev.betterme.world\/articles\/how-often-should-i-run\/#What_Determines_The_Right_Running_Frequency_For_You\" >What Determines The Right Running Frequency For You?<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-8\" href=\"https:\/\/dev.betterme.world\/articles\/how-often-should-i-run\/#Experience_Level\" >Experience Level<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-9\" href=\"https:\/\/dev.betterme.world\/articles\/how-often-should-i-run\/#Current_Fitness_Level\" >Current Fitness Level<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-10\" href=\"https:\/\/dev.betterme.world\/articles\/how-often-should-i-run\/#Injury_History_And_Risk\" >Injury History And Risk<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-11\" href=\"https:\/\/dev.betterme.world\/articles\/how-often-should-i-run\/#Goals\" >Goals<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-12\" href=\"https:\/\/dev.betterme.world\/articles\/how-often-should-i-run\/#Age\" >Age<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-13\" href=\"https:\/\/dev.betterme.world\/articles\/how-often-should-i-run\/#Time_And_Availability\" >Time And Availability<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-14\" href=\"https:\/\/dev.betterme.world\/articles\/how-often-should-i-run\/#Whether_You_Enjoy_Running\" >Whether You Enjoy Running<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-15\" href=\"https:\/\/dev.betterme.world\/articles\/how-often-should-i-run\/#The_Bottom_Line\" >The Bottom Line<\/a><ul class='ez-toc-list-level-4' ><li class='ez-toc-heading-level-4'><ul class='ez-toc-list-level-4' ><li class='ez-toc-heading-level-4'><a class=\"ez-toc-link ez-toc-heading-16\" href=\"https:\/\/dev.betterme.world\/articles\/how-often-should-i-run\/#DISCLAIMER\" >DISCLAIMER:<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-4'><a class=\"ez-toc-link ez-toc-heading-17\" href=\"https:\/\/dev.betterme.world\/articles\/how-often-should-i-run\/#SOURCES\" >SOURCES:<\/a><\/li><\/ul><\/li><\/ul><\/li><\/ul><\/nav><\/div>\n<p><span style=\"font-weight: 400;\">Finding the right frequency for running is important for several reasons. First, you want to reap all the benefits of training. Second, you don&#8217;t want to overtrain and end up injured or burnt out.<\/span><\/p>\n<a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2361&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=How_Often_Should_I_Run\" target=\"_blank\"><video autoplay=\"autoplay\" loop=\"loop\" muted=\"muted\" playsinline=\"playsinline\" width=\"777\"><source src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/06\/ezgif.com-gif-to-mp4-2.mp4\" type=\"video\/mp4\" \/><\/video><\/a>\n<p><span style=\"font-weight: 400;\">There is no single answer for how often someone should run because this depends on several factors (<\/span><a href=\"https:\/\/jamanetwork.com\/journals\/jamapediatrics\/fullarticle\/481397\"><span style=\"font-weight: 400;\">1<\/span><\/a><span style=\"font-weight: 400;\">). The best way to determine what&#8217;s right for you is by first evaluating how much running you&#8217;re currently doing and then making an informed decision based on your results.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">If you already run frequently but haven&#8217;t seen improvement in performance or body composition (or if you find yourself constantly injured), chances are that changing your frequency may be exactly what you need.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">On the other hand, there are some <a href=\"https:\/\/betterme.world\/articles\/running-3-miles-a-day\/\">runners<\/a> who believe they could improve their race times further if only they could run more frequently. While it may be true, there&#8217;s a price to pay for overtraining. To avoid injury and burnout, experiment with different frequencies before settling into one that best fits your needs.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">To help you evaluate your current training program, below are some of the main benefits of running at various frequencies:<\/span><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2361&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=How_Often_Should_I_Run\"><img decoding=\"async\" class=\"aligncenter wp-image-32133 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/11\/Frame-4496-1024x576.png\" alt=\"BetterMe\" width=\"770\" height=\"433\" srcset=\"https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/11\/Frame-4496.png 1024w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/11\/Frame-4496-300x169.png 300w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/11\/Frame-4496.png 768w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/11\/Frame-4496.png 1344w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Running_Twice_Per_Week\"><\/span><strong>Running Twice Per Week<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">If you&#8217;re new to running or haven&#8217;t run in the past year, it&#8217;s highly recommended that you start slowly with two runs per week. The body needs time to adapt to the stress of exercise on muscles, bones, and connective tissue (<\/span><a href=\"https:\/\/www.cdc.gov\/nccdphp\/sgr\/pdf\/chap3.pdf\"><span style=\"font-weight: 400;\">5<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><span style=\"font-weight: 400;\">With only two days per week of running, this adaptation may take longer than if you were doing three or more runs per week. After several months of running, however, the benefits of reduced frequency become less <a href=\"https:\/\/betterme.world\/articles\/does-running-build-muscle\/\">important<\/a>.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">If you&#8217;ve been consistently running two or three times per week for six months to a year but have never increased your distances or speed, adding one more run may be just what your body needs to improve further.<\/span><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Running_Three_Times_Per_Week\"><\/span><strong>Running Three Times Per Week<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Most novice runners should begin with three runs per week since this allows for plenty of recovery time between workouts. This will also allow you to better track <a href=\"https:\/\/betterme.world\/articles\/leg-workout-for-running\/\">your progress<\/a> assuming that each workout is different (i.e., intervals on Wednesday, tempo run Saturday).\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Once again, the emphasis should be on slow and steady improvement rather than focusing solely on mileage increases. As many beginners find out at some point in their career, making large jumps in mileage is usually not sustainable.<\/span><\/p>\n<p><i><span style=\"font-weight: 400;\"><strong>Read More:<\/strong> <a href=\"https:\/\/betterme.world\/articles\/how-to-start-running-at-50\/\">How To Start Running At 50: Dos And Don\u2019ts<\/a><\/span><\/i><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Running_Four_Times_Per_Week\"><\/span><strong>Running Four Times Per Week<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">If you&#8217;ve been <a href=\"https:\/\/betterme.world\/articles\/how-to-stretch-before-running\/\">running<\/a> for several years, chances are that increasing your training frequency to four runs per week is well within your capabilities. Anyone who runs four times a week will likely have to juggle their schedule to accommodate those workouts, but as long as it&#8217;s possible and doesn&#8217;t jeopardize recovery opportunities, the extra run can be beneficial.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">The best way to determine if more frequent running fits into your current lifestyle is by trying it out on a temporary basis. If you successfully increase your frequency without a negative impact on recovery, then adding more days of running may be just what&#8217;s needed to take performance up a notch or two.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">On the other hand, if you find yourself constantly tired and sore, perhaps the added stress of another run per week is just too much. You may be better off keeping your current frequency and doing additional cross-training or active recovery runs to supplement your mileage.<\/span><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2361&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=How_Often_Should_I_Run\"><img decoding=\"async\" class=\"aligncenter wp-image-32132 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/11\/Frame-4484-1024x576.png\" alt=\"how often should i run\" width=\"770\" height=\"433\" srcset=\"https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/11\/Frame-4484.png 1024w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/11\/Frame-4484-300x169.png 300w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/11\/Frame-4484.png 768w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/11\/Frame-4484.png 1536w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Running_Five_Times_Per_Week\"><\/span><strong>Running Five Times Per Week<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Many runners find that their performance improves significantly when they increase their frequency to five <a href=\"https:\/\/betterme.world\/articles\/running-2-miles-a-day-transformation\/\">runs<\/a> per week, mainly because this allows for more quality workouts in the same time frame.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">For example, if you were running four times a week at an easy pace of eight minutes per mile for 40 minutes, you could add a fartlek run on one day to make it a total of 60 minutes. If you increased your weekly mileage from 30-40 miles to 40-50 miles by adding only one run, you would gain even more fitness. Of course, more frequent running affects recovery times so you would have to be careful not to overtrain while adding extra mileage.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Another advantage of running five days per week is the ability to run twice on some days. This allows for short recovery runs on some days, which can speed up recovery between <a href=\"https:\/\/betterme.world\/articles\/will-running-burn-belly-fat\/\">workouts<\/a> and improve one&#8217;s overall conditioning. However, if these easy runs are too close together in time\u2014for example, having two runs within six hours on back-to-back days\u2014they may interfere with recovery instead of promoting it.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">The point here is that there isn&#8217;t a single correct answer for everyone; you must experiment with different frequencies by testing them out under race conditions for <a href=\"https:\/\/betterme.world\/articles\/running-for-weight-loss-interval-training\/\">several months<\/a> each to see what works best. Just remember that your training is what you make of it, so including more than the minimum amount of running could produce significant results.<\/span><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2361&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=How_Often_Should_I_Run\"><img decoding=\"async\" class=\"aligncenter wp-image-32136 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/11\/Frame-4492.png\" alt=\"how often should i run\" width=\"770\" height=\"433\" srcset=\"https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/11\/Frame-4492.png 1152w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/11\/Frame-4492-300x169.png 300w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/11\/Frame-4492.png 1024w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/11\/Frame-4492.png 768w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Running_Six_Times_Per_Week\"><\/span><strong>Running Six Times Per Week<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Once runners can handle five days per week, many find that adding an additional easy run on their sixth day produces positive results. This allows for long runs to be kept separate from tempo runs and interval workouts, which can improve recovery between these key workout types.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">However, like with adding mileage to increase frequency, this does not work for everyone. You need to test out both scenarios (increasing mileage or frequency) under race conditions before incorporating them into your training plan; don&#8217;t just assume that if it works for someone else it will automatically benefit you as well.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Remember that there are no shortcuts to becoming a better runner. Since it takes a long time to improve, you must be willing to put in the necessary work whether that means running more or doing other types of <a href=\"https:\/\/betterme.world\/articles\/benefits-of-running-everyday\/\">training<\/a>.<\/span><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2361&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=How_Often_Should_I_Run\"><img decoding=\"async\" class=\"aligncenter wp-image-32135 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/11\/Frame-4494-1024x576.png\" alt=\"how often should i run\" width=\"770\" height=\"433\" srcset=\"https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/11\/Frame-4494.png 1024w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/11\/Frame-4494-300x169.png 300w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/11\/Frame-4494.png 768w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/11\/Frame-4494-1636x920.png 1636w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/11\/Frame-4494.png 1920w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Running_Seven_Times_Per_Week\"><\/span><strong>Running Seven Times Per Week<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">This is one frequency that&#8217;s not advisable, regardless of your fitness level and any other factors. Running seven times per week is excessive, and likely to lead to injury. Remember, your body needs time to recover from any type of stress, so adding a seventh run before you&#8217;re prepared will not produce favorable results (<\/span><a href=\"https:\/\/acewebcontent.azureedge.net\/SAP-Reports\/Post-Exercise_Recovery_SAP_Reports.pdf\"><span style=\"font-weight: 400;\">6<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Trying to increase frequency too quickly usually produces negative results because runners end up doing too much before their bodies are ready for such an adjustment. The benefits of running everyday don&#8217;t outweigh the risks, so it&#8217;s best to practice moderation.<\/span><\/p>\n<p><strong>Intense sweat sessions, working weight loss tips, lip-smacking recipes come in one package with the BetterMe app. And all of it is at your fingertips, <a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2361&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=How_Often_Should_I_Run\">start transforming your life<\/a> now!<\/strong><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2361&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=How_Often_Should_I_Run\"><img decoding=\"async\" class=\"aligncenter wp-image-32141 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/11\/Frame-4485-1024x576.png\" alt=\"how often should i run\" width=\"770\" height=\"433\" srcset=\"https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/11\/Frame-4485.png 1024w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/11\/Frame-4485-300x169.png 300w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/11\/Frame-4485.png 768w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/11\/Frame-4485.png 1344w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"What_Determines_The_Right_Running_Frequency_For_You\"><\/span><strong>What Determines The Right Running Frequency For You?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">There are several factors that determine how many days you should run each week. They include:<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Experience_Level\"><\/span><strong>Experience Level<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">In the beginning, when you are just starting out running, it is advisable to stick to a maximum of twice a week. The idea here is not speed but continuity and consistency in training. Once you get the feel of things and your body adjusts to this new activity called &#8220;running&#8221;, then you can move into a three times a week schedule. From there, monitor how you feel and go from there. It&#8217;s all about listening to your body and respecting its limits.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Once you get more advanced and get used to doing speedwork (intervals), long runs get added. As mentioned earlier, adding one or two extra days of either intervals or long runs each week will be fine depending on what program you follow. Some coaches recommend adding only one long day, some recommend adding 2 days of quality work. It really is dependent on the individual.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">As you move into advanced levels (intermediate and advanced runners) then 4 or 5 days of running will be needed for optimal results.<\/span><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2361&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=How_Often_Should_I_Run\"><img decoding=\"async\" class=\"aligncenter wp-image-33390 size-full\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/11\/Frame-4848.png\" alt=\"how often should i run\" width=\"960\" height=\"540\" srcset=\"https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/11\/Frame-4848.png 960w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/11\/Frame-4848-300x169.png 300w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/11\/Frame-4848.png 768w\" sizes=\"(max-width: 960px) 100vw, 960px\" \/><\/a><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Current_Fitness_Level\"><\/span><strong>Current Fitness Level<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Your fitness level matters for several reasons (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC1402378\/\"><span style=\"font-weight: 400;\">2<\/span><\/a><span style=\"font-weight: 400;\">).\u00a0 If you are sluggish, unfit and really lacking stamina (energy), then adding more days won&#8217;t do you any good. Your body will not be able to adapt to the added stress of running multiple days per week. You&#8217;ll end up either getting injured or fatigued too easily which leads to losing interest in the sport altogether.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">When fitness levels are low, it is advisable to stick with a three times a week training program for at least 8-12 weeks. This gives your body time needed to recover between runs so that it can adapt and get stronger. Once your overall fitness level improves by leaps and bounds then you can begin increasing training frequency.<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Injury_History_And_Risk\"><\/span><strong>Injury History And Risk<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Your running frequency must take into account whether you&#8217;ve been injured in the past and how likely you are to get injured in the future.\u00a0 If you have a history of getting injured easily or you currently have some nagging injuries then it is probably not a good idea to increase your running frequency anytime soon (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC4338213\/\"><span style=\"font-weight: 400;\">3<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Stick with three times per week and work on improving your overall health and fitness level first before adding more days to your schedule.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Once you get over the hump and history of injury becomes a thing of the past, then increasing training frequency can be beneficial. Once again, it&#8217;s all about listening to what your body tells you and respecting its limits. If something feels off (pain), then back off for a few days before returning to training.<\/span><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2361&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=How_Often_Should_I_Run\"><img decoding=\"async\" class=\"aligncenter wp-image-32138 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/11\/Frame-4489-1024x576.png\" alt=\"BetterMe\" width=\"770\" height=\"433\" srcset=\"https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/11\/Frame-4489.png 1024w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/11\/Frame-4489-300x169.png 300w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/11\/Frame-4489.png 768w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/11\/Frame-4489.png 1344w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Goals\"><\/span><strong>Goals<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">What do you hope to achieve through running? Your answer to this question influences how often you should run each week.\u00a0 If you want to improve your health, lose weight and keep it off, then the frequency of running should be moderate. Run 3-4 days per week spread throughout the week (Monday, Tuesday, Wednesday is fine) for 30-45 minutes each time.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">If improving your overall running fitness is your goal then increasing training frequency to five times a week will help you achieve this more quickly than sticking with a three times per week program for an extended period of time. If you&#8217;re training for a 10k, half-marathon, or marathon, then you will also need to increase your running frequency to five times a week in order to maximize results.<\/span><\/p>\n<p><i><span style=\"font-weight: 400;\"><strong>Read More:<\/strong> How Much Running To Lose Weight? How To Use Cardio Effectively To Meet Your Fitness Goals<\/span><\/i><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2361&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=How_Often_Should_I_Run\"><img decoding=\"async\" class=\"aligncenter wp-image-32139 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/11\/Frame-4487-1024x576.png\" alt=\"how often should i run\" width=\"770\" height=\"433\" srcset=\"https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/11\/Frame-4487.png 1024w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/11\/Frame-4487-300x169.png 300w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/11\/Frame-4487.png 768w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/11\/Frame-4487.png 1344w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Age\"><\/span><strong>Age<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Believe it or not, your age matters when it comes to selecting the right running frequency. The reason for this is simple- with age comes many physical changes that may affect how long and how well you can run.\u00a0 As you age, you gradually lose muscle strength and tone which means your running abilities will begin to decline (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC2804956\/\"><span style=\"font-weight: 400;\">4<\/span><\/a><span style=\"font-weight: 400;\">). Because of this, if you&#8217;re over 30 (or even 20) and want to continue training for longer distances like half-marathons or marathons then running more frequently is a good idea.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">On the other hand, runners more advanced in age should take care not to increase training frequency too quickly. Be sure to have a solid foundation of fitness before increasing from 3 days per week running to 4-5 days per week. It&#8217;s a good idea to gradually add one additional day of running each month rather than going all in at once and injury or burnout could result.<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Time_And_Availability\"><\/span><strong>Time And Availability<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">How much time can you spare toward running each week?\u00a0 Your answer to this question affects the amount of kilometers you will be able to run each week which in turn determines what running frequency is right for you.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">If your weekends are totally booked, then increasing from three days per week to five days per week doesn&#8217;t make much sense. In fact, it probably won&#8217;t work at all since on average most people have only 7-10 hours available towards fitness activities over the weekend.<\/span><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2361&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=How_Often_Should_I_Run\"><img decoding=\"async\" class=\"aligncenter wp-image-32137 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/11\/Frame-4491-1024x576.png\" alt=\"how often should i run\" width=\"770\" height=\"433\" srcset=\"https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/11\/Frame-4491.png 1024w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/11\/Frame-4491-300x169.png 300w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/11\/Frame-4491.png 768w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/11\/Frame-4491-1636x920.png 1636w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/11\/Frame-4491.png 1920w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Whether_You_Enjoy_Running\"><\/span><strong>Whether You Enjoy Running<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Is running your primary physical activity, or do you enjoy other activities as well? If you&#8217;d like more variety in your exercise routine, you might want to cut back on the days you spend running and spend a bit more time on yoga, strength training, or any other activity you enjoy.\u00a0<\/span><\/p>\n<h2><span class=\"ez-toc-section\" id=\"The_Bottom_Line\"><\/span><strong>The Bottom Line<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Every runner is different which makes it impossible to say that there is a universal frequency that works for everyone. As you can see from this article, what works for one runner may not work for another so you need to fine-tune your running frequency based on the factors listed above.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Take some time to consider these factors before making a final decision on how often you should train each week. Your body will thank you later!<\/span><\/p>\n<a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2361&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=How_Often_Should_I_Run\" target=\"_blank\"><video autoplay=\"autoplay\" loop=\"loop\" muted=\"muted\" playsinline=\"playsinline\" width=\"777\"><source src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/06\/ezgif.com-gif-to-mp4-2.mp4\" type=\"video\/mp4\" \/><\/video><\/a>\n<h4><span class=\"ez-toc-section\" id=\"DISCLAIMER\"><\/span><b>DISCLAIMER:<\/b><span class=\"ez-toc-section-end\"><\/span><\/h4>\n<p><span style=\"font-weight: 400;\">This article is intended for general informational purposes only and does not address individual circumstances. It is not a substitute for professional advice or help and should not be relied on to make decisions of any kind. Any action you take upon the information presented in this article is strictly at your own risk and responsibility!<\/span><\/p>\n<h4><span class=\"ez-toc-section\" id=\"SOURCES\"><\/span><b>SOURCES:<\/b><span class=\"ez-toc-section-end\"><\/span><\/h4>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><a href=\"https:\/\/jamanetwork.com\/journals\/jamapediatrics\/fullarticle\/481397\"><span style=\"font-weight: 400;\">Factors Associated With Changes in Physical Activity<\/span><\/a><span style=\"font-weight: 400;\"> (2003, jamanetwork.com)<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC1402378\/\"><span style=\"font-weight: 400;\">Health benefits of physical activity<\/span><\/a><span style=\"font-weight: 400;\"> (2006, nih.gov)<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC4338213\/\"><span style=\"font-weight: 400;\">Injuries in Runners: A Systematic Review on Risk Factors and Sex Differences<\/span><\/a><span style=\"font-weight: 400;\"> (2015, nih.gov)<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC2804956\/\"><span style=\"font-weight: 400;\">Muscle tissue changes with ageing<\/span><\/a><span style=\"font-weight: 400;\"> (2010, nih.gov)<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><a href=\"https:\/\/jamanetwork.com\/journals\/jamapediatrics\/fullarticle\/481397\"><span style=\"font-weight: 400;\">Physiologic responses and long term adaptations to exercise<\/span><\/a><span style=\"font-weight: 400;\"> (n.d., cdc.gov)<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><a href=\"https:\/\/acewebcontent.azureedge.net\/SAP-Reports\/Post-Exercise_Recovery_SAP_Reports.pdf\">The Science of Post Exercise Recovery<\/a> (n.d., azureedge.net)<\/li>\n<\/ol>\n","protected":false},"excerpt":{"rendered":"<p>Finding the right frequency for running is important for several reasons. First, you want to reap all the benefits of training. Second, you don&#8217;t want to overtrain and end up injured or burnt out. There is no single answer for how often someone should run because this depends on several factors (1). The best way [&hellip;]<\/p>\n","protected":false},"author":42,"featured_media":32134,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[61],"tags":[],"coauthors":[123],"class_list":["post-30318","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-cardio-workouts"],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO Premium plugin v20.2.1 (Yoast SEO v25.4) - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>How Often Should I Run? Finding The Right Frequency For Optimal Benefits - BetterMe<\/title>\n<meta name=\"description\" content=\"How often should I run? Will increasing my running frequency help me perform better? Find out the answers in this detailed article.\" \/>\n<meta name=\"robots\" content=\"noindex, nofollow\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"How Often Should I Run? Finding The Right Frequency For Optimal Benefits\" \/>\n<meta property=\"og:description\" content=\"How often should I run? Will increasing my running frequency help me perform better? Find out the answers in this detailed article.\" \/>\n<meta property=\"og:url\" content=\"https:\/\/dev.betterme.world\/articles\/how-often-should-i-run\/\" \/>\n<meta property=\"og:site_name\" content=\"BetterMe Blog\" \/>\n<meta property=\"article:publisher\" content=\"https:\/\/www.facebook.com\/betterme.health.coaching\" \/>\n<meta property=\"article:modified_time\" content=\"2025-07-07T14:02:28+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/dev.betterme.world\/articles\/wp-content\/uploads\/2021\/11\/Frame-4495.png\" \/>\n\t<meta property=\"og:image:width\" content=\"1152\" \/>\n\t<meta property=\"og:image:height\" content=\"648\" \/>\n\t<meta property=\"og:image:type\" content=\"image\/png\" \/>\n<meta name=\"author\" content=\"Nderitu Munuhe\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<meta name=\"twitter:creator\" content=\"@betterme\" \/>\n<meta name=\"twitter:site\" content=\"@betterme\" \/>\n<meta name=\"twitter:label1\" content=\"Written by\" \/>\n\t<meta name=\"twitter:data1\" content=\"Nderitu Munuhe\" \/>\n\t<meta name=\"twitter:label2\" content=\"Est. reading time\" \/>\n\t<meta name=\"twitter:data2\" content=\"12 minutes\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\/\/schema.org\",\"@graph\":[{\"@type\":\"Article\",\"@id\":\"https:\/\/dev.betterme.world\/articles\/how-often-should-i-run\/#article\",\"isPartOf\":{\"@id\":\"https:\/\/dev.betterme.world\/articles\/how-often-should-i-run\/\"},\"author\":{\"name\":\"Nderitu Munuhe\",\"@id\":\"https:\/\/dev.betterme.world\/articles\/#\/schema\/person\/f8cf7dc1be068eb4943102f57ed80e14\"},\"headline\":\"How Often Should I Run? Finding The Right Frequency For Optimal Benefits\",\"dateModified\":\"2025-07-07T14:02:28+00:00\",\"mainEntityOfPage\":{\"@id\":\"https:\/\/dev.betterme.world\/articles\/how-often-should-i-run\/\"},\"wordCount\":2308,\"publisher\":{\"@id\":\"https:\/\/dev.betterme.world\/articles\/#organization\"},\"image\":{\"@id\":\"https:\/\/dev.betterme.world\/articles\/how-often-should-i-run\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/11\/Frame-4495.png\",\"articleSection\":[\"Cardio Workouts\"],\"inLanguage\":\"en-US\",\"articleBody\":\"<span style=\\\"font-weight: 400;\\\">Finding the right frequency for running is important for several reasons. First, you want to reap all the benefits of training. Second, you don't want to overtrain and end up injured or burnt out.<\/span>\\r\\n\\r\\n\\r\\n\\r\\n<span style=\\\"font-weight: 400;\\\">There is no single answer for how often someone should run because this depends on several factors (<\/span><a href=\\\"https:\/\/jamanetwork.com\/journals\/jamapediatrics\/fullarticle\/481397\\\"><span style=\\\"font-weight: 400;\\\">1<\/span><\/a><span style=\\\"font-weight: 400;\\\">). The best way to determine what's right for you is by first evaluating how much running you're currently doing and then making an informed decision based on your results.<\/span>\\r\\n\\r\\n<span style=\\\"font-weight: 400;\\\">If you already run frequently but haven't seen improvement in performance or body composition (or if you find yourself constantly injured), chances are that changing your frequency may be exactly what you need.<\/span>\\r\\n\\r\\n<span style=\\\"font-weight: 400;\\\">On the other hand, there are some <a href=\\\"https:\/\/betterme.world\/articles\/running-3-miles-a-day\/\\\">runners<\/a> who believe they could improve their race times further if only they could run more frequently. While it may be true, there's a price to pay for overtraining. To avoid injury and burnout, experiment with different frequencies before settling into one that best fits your needs.<\/span>\\r\\n\\r\\n<span style=\\\"font-weight: 400;\\\">To help you evaluate your current training program, below are some of the main benefits of running at various frequencies:<\/span>\\r\\n\\r\\n<a href=\\\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2361&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=How_Often_Should_I_Run\\\"><img class=\\\"aligncenter wp-image-32133 size-large\\\" src=\\\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/11\/Frame-4496-1024x576.png\\\" alt=\\\"BetterMe\\\" width=\\\"770\\\" height=\\\"433\\\" \/><\/a>\\r\\n<h2 style=\\\"text-align: center;\\\"><strong>Running Twice Per Week<\/strong><\/h2>\\r\\n<spa ...\"},{\"@type\":\"WebPage\",\"@id\":\"https:\/\/dev.betterme.world\/articles\/how-often-should-i-run\/\",\"url\":\"https:\/\/dev.betterme.world\/articles\/how-often-should-i-run\/\",\"name\":\"How Often Should I Run? 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Find out the answers in this detailed article.\",\"breadcrumb\":{\"@id\":\"https:\/\/dev.betterme.world\/articles\/how-often-should-i-run\/#breadcrumb\"},\"inLanguage\":\"en-US\",\"potentialAction\":[{\"@type\":\"ReadAction\",\"target\":[\"https:\/\/dev.betterme.world\/articles\/how-often-should-i-run\/\"]}]},{\"@type\":\"ImageObject\",\"inLanguage\":\"en-US\",\"@id\":\"https:\/\/dev.betterme.world\/articles\/how-often-should-i-run\/#primaryimage\",\"url\":\"https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/11\/Frame-4495.png\",\"contentUrl\":\"https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/11\/Frame-4495.png\",\"width\":1152,\"height\":648,\"caption\":\"how often should i run\"},{\"@type\":\"BreadcrumbList\",\"@id\":\"https:\/\/dev.betterme.world\/articles\/how-often-should-i-run\/#breadcrumb\",\"itemListElement\":[{\"@type\":\"ListItem\",\"position\":1,\"name\":\"Blog\",\"item\":\"https:\/\/dev.betterme.world\/articles\/\"},{\"@type\":\"ListItem\",\"position\":2,\"name\":\"Fitness\",\"item\":\"https:\/\/dev.betterme.world\/articles\/betterme-fitness\/\"},{\"@type\":\"ListItem\",\"position\":3,\"name\":\"Workouts\",\"item\":\"https:\/\/dev.betterme.world\/articles\/betterme-fitness\/workouts\/\"},{\"@type\":\"ListItem\",\"position\":4,\"name\":\"Cardio Workouts\",\"item\":\"https:\/\/dev.betterme.world\/articles\/betterme-fitness\/workouts\/cardio-workouts\/\"},{\"@type\":\"ListItem\",\"position\":5,\"name\":\"How Often Should I Run? Finding The Right Frequency For Optimal Benefits\"}]},{\"@type\":\"WebSite\",\"@id\":\"https:\/\/dev.betterme.world\/articles\/#website\",\"url\":\"https:\/\/dev.betterme.world\/articles\/\",\"name\":\"BetterMe Blog\",\"description\":\"Health &amp; Fitness\",\"publisher\":{\"@id\":\"https:\/\/dev.betterme.world\/articles\/#organization\"},\"potentialAction\":[{\"@type\":\"SearchAction\",\"target\":{\"@type\":\"EntryPoint\",\"urlTemplate\":\"https:\/\/dev.betterme.world\/articles\/?s={search_term_string}\"},\"query-input\":{\"@type\":\"PropertyValueSpecification\",\"valueRequired\":true,\"valueName\":\"search_term_string\"}}],\"inLanguage\":\"en-US\"},{\"@type\":\"Organization\",\"@id\":\"https:\/\/dev.betterme.world\/articles\/#organization\",\"name\":\"BetterMe\",\"alternateName\":\"Betterme Limited\",\"url\":\"https:\/\/dev.betterme.world\/articles\/\",\"logo\":{\"@type\":\"ImageObject\",\"inLanguage\":\"en-US\",\"@id\":\"https:\/\/dev.betterme.world\/articles\/#\/schema\/logo\/image\/\",\"url\":\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/07\/BetterMe.png\",\"contentUrl\":\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/07\/BetterMe.png\",\"width\":512,\"height\":512,\"caption\":\"BetterMe\"},\"image\":{\"@id\":\"https:\/\/dev.betterme.world\/articles\/#\/schema\/logo\/image\/\"},\"sameAs\":[\"https:\/\/www.facebook.com\/betterme.health.coaching\",\"https:\/\/x.com\/betterme\",\"https:\/\/www.instagram.com\/betterme\/\",\"https:\/\/www.linkedin.com\/company\/betterme-apps\",\"https:\/\/www.pinterest.com\/bettermetips\/\",\"https:\/\/www.youtube.com\/channel\/UC0svgcjc3jSgcryqo83spPQ\",\"https:\/\/www.tiktok.com\/@betterme.health.coaching\",\"https:\/\/apps.apple.com\/app\/betterme-health-coaching\/id1264546236\",\"https:\/\/play.google.com\/store\/apps\/details?id=com.gen.workoutme&amp;amp;amp;amp;hl=en_US&amp;amp;amp;amp;gl=US\",\"https:\/\/www.wikidata.org\/wiki\/Q114895798\"]},{\"@type\":\"Person\",\"@id\":\"https:\/\/dev.betterme.world\/articles\/#\/schema\/person\/f8cf7dc1be068eb4943102f57ed80e14\",\"name\":\"Nderitu Munuhe\",\"image\":{\"@type\":\"ImageObject\",\"inLanguage\":\"en-US\",\"@id\":\"https:\/\/dev.betterme.world\/articles\/#\/schema\/person\/image\/582d8f42c8f08b41cbb9f153e9ea7ee1\",\"url\":\"https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/09\/nderitu_munuhe-150x150.png\",\"contentUrl\":\"https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/09\/nderitu_munuhe-150x150.png\",\"caption\":\"Nderitu Munuhe\"},\"description\":\"Nderitu Munuhe is a freelance writer who specializes in health and wellness content. He has written for three years \u2013 advising people on how to eat healthy and stay on top of their fitness plan. This, he believes, is the first step in having a healthy body and mind. Munuhe is passionate about football and is an avid Chelsea supporter. When he's not writing or watching the game, you can find him with his dog Lucky, taking time out from his desk for some much-needed R&amp;R.\",\"url\":\"https:\/\/dev.betterme.world\/articles\/author\/nderitumunuhe\/\"}]}<\/script>\n<!-- \/ Yoast SEO Premium plugin. -->","yoast_head_json":{"title":"How Often Should I Run? Finding The Right Frequency For Optimal Benefits - BetterMe","description":"How often should I run? Will increasing my running frequency help me perform better? Find out the answers in this detailed article.","robots":{"index":"noindex","follow":"nofollow"},"og_locale":"en_US","og_type":"article","og_title":"How Often Should I Run? Finding The Right Frequency For Optimal Benefits","og_description":"How often should I run? Will increasing my running frequency help me perform better? Find out the answers in this detailed article.","og_url":"https:\/\/dev.betterme.world\/articles\/how-often-should-i-run\/","og_site_name":"BetterMe Blog","article_publisher":"https:\/\/www.facebook.com\/betterme.health.coaching","article_modified_time":"2025-07-07T14:02:28+00:00","og_image":[{"width":1152,"height":648,"url":"https:\/\/dev.betterme.world\/articles\/wp-content\/uploads\/2021\/11\/Frame-4495.png","type":"image\/png"}],"author":"Nderitu Munuhe","twitter_card":"summary_large_image","twitter_creator":"@betterme","twitter_site":"@betterme","twitter_misc":{"Written by":"Nderitu Munuhe","Est. reading time":"12 minutes"},"schema":{"@context":"https:\/\/schema.org","@graph":[{"@type":"Article","@id":"https:\/\/dev.betterme.world\/articles\/how-often-should-i-run\/#article","isPartOf":{"@id":"https:\/\/dev.betterme.world\/articles\/how-often-should-i-run\/"},"author":{"name":"Nderitu Munuhe","@id":"https:\/\/dev.betterme.world\/articles\/#\/schema\/person\/f8cf7dc1be068eb4943102f57ed80e14"},"headline":"How Often Should I Run? Finding The Right Frequency For Optimal Benefits","dateModified":"2025-07-07T14:02:28+00:00","mainEntityOfPage":{"@id":"https:\/\/dev.betterme.world\/articles\/how-often-should-i-run\/"},"wordCount":2308,"publisher":{"@id":"https:\/\/dev.betterme.world\/articles\/#organization"},"image":{"@id":"https:\/\/dev.betterme.world\/articles\/how-often-should-i-run\/#primaryimage"},"thumbnailUrl":"https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/11\/Frame-4495.png","articleSection":["Cardio Workouts"],"inLanguage":"en-US","articleBody":"<span style=\"font-weight: 400;\">Finding the right frequency for running is important for several reasons. First, you want to reap all the benefits of training. Second, you don't want to overtrain and end up injured or burnt out.<\/span>\r\n\r\n\r\n\r\n<span style=\"font-weight: 400;\">There is no single answer for how often someone should run because this depends on several factors (<\/span><a href=\"https:\/\/jamanetwork.com\/journals\/jamapediatrics\/fullarticle\/481397\"><span style=\"font-weight: 400;\">1<\/span><\/a><span style=\"font-weight: 400;\">). The best way to determine what's right for you is by first evaluating how much running you're currently doing and then making an informed decision based on your results.<\/span>\r\n\r\n<span style=\"font-weight: 400;\">If you already run frequently but haven't seen improvement in performance or body composition (or if you find yourself constantly injured), chances are that changing your frequency may be exactly what you need.<\/span>\r\n\r\n<span style=\"font-weight: 400;\">On the other hand, there are some <a href=\"https:\/\/betterme.world\/articles\/running-3-miles-a-day\/\">runners<\/a> who believe they could improve their race times further if only they could run more frequently. While it may be true, there's a price to pay for overtraining. To avoid injury and burnout, experiment with different frequencies before settling into one that best fits your needs.<\/span>\r\n\r\n<span style=\"font-weight: 400;\">To help you evaluate your current training program, below are some of the main benefits of running at various frequencies:<\/span>\r\n\r\n<a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2361&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=How_Often_Should_I_Run\"><img class=\"aligncenter wp-image-32133 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/11\/Frame-4496-1024x576.png\" alt=\"BetterMe\" width=\"770\" height=\"433\" \/><\/a>\r\n<h2 style=\"text-align: center;\"><strong>Running Twice Per Week<\/strong><\/h2>\r\n<spa ..."},{"@type":"WebPage","@id":"https:\/\/dev.betterme.world\/articles\/how-often-should-i-run\/","url":"https:\/\/dev.betterme.world\/articles\/how-often-should-i-run\/","name":"How Often Should I Run? Finding The Right Frequency For Optimal Benefits - BetterMe","isPartOf":{"@id":"https:\/\/dev.betterme.world\/articles\/#website"},"primaryImageOfPage":{"@id":"https:\/\/dev.betterme.world\/articles\/how-often-should-i-run\/#primaryimage"},"image":{"@id":"https:\/\/dev.betterme.world\/articles\/how-often-should-i-run\/#primaryimage"},"thumbnailUrl":"https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/11\/Frame-4495.png","dateModified":"2025-07-07T14:02:28+00:00","description":"How often should I run? Will increasing my running frequency help me perform better? Find out the answers in this detailed article.","breadcrumb":{"@id":"https:\/\/dev.betterme.world\/articles\/how-often-should-i-run\/#breadcrumb"},"inLanguage":"en-US","potentialAction":[{"@type":"ReadAction","target":["https:\/\/dev.betterme.world\/articles\/how-often-should-i-run\/"]}]},{"@type":"ImageObject","inLanguage":"en-US","@id":"https:\/\/dev.betterme.world\/articles\/how-often-should-i-run\/#primaryimage","url":"https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/11\/Frame-4495.png","contentUrl":"https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/11\/Frame-4495.png","width":1152,"height":648,"caption":"how often should i run"},{"@type":"BreadcrumbList","@id":"https:\/\/dev.betterme.world\/articles\/how-often-should-i-run\/#breadcrumb","itemListElement":[{"@type":"ListItem","position":1,"name":"Blog","item":"https:\/\/dev.betterme.world\/articles\/"},{"@type":"ListItem","position":2,"name":"Fitness","item":"https:\/\/dev.betterme.world\/articles\/betterme-fitness\/"},{"@type":"ListItem","position":3,"name":"Workouts","item":"https:\/\/dev.betterme.world\/articles\/betterme-fitness\/workouts\/"},{"@type":"ListItem","position":4,"name":"Cardio Workouts","item":"https:\/\/dev.betterme.world\/articles\/betterme-fitness\/workouts\/cardio-workouts\/"},{"@type":"ListItem","position":5,"name":"How Often Should I Run? Finding The Right Frequency For Optimal Benefits"}]},{"@type":"WebSite","@id":"https:\/\/dev.betterme.world\/articles\/#website","url":"https:\/\/dev.betterme.world\/articles\/","name":"BetterMe Blog","description":"Health &amp; Fitness","publisher":{"@id":"https:\/\/dev.betterme.world\/articles\/#organization"},"potentialAction":[{"@type":"SearchAction","target":{"@type":"EntryPoint","urlTemplate":"https:\/\/dev.betterme.world\/articles\/?s={search_term_string}"},"query-input":{"@type":"PropertyValueSpecification","valueRequired":true,"valueName":"search_term_string"}}],"inLanguage":"en-US"},{"@type":"Organization","@id":"https:\/\/dev.betterme.world\/articles\/#organization","name":"BetterMe","alternateName":"Betterme Limited","url":"https:\/\/dev.betterme.world\/articles\/","logo":{"@type":"ImageObject","inLanguage":"en-US","@id":"https:\/\/dev.betterme.world\/articles\/#\/schema\/logo\/image\/","url":"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/07\/BetterMe.png","contentUrl":"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/07\/BetterMe.png","width":512,"height":512,"caption":"BetterMe"},"image":{"@id":"https:\/\/dev.betterme.world\/articles\/#\/schema\/logo\/image\/"},"sameAs":["https:\/\/www.facebook.com\/betterme.health.coaching","https:\/\/x.com\/betterme","https:\/\/www.instagram.com\/betterme\/","https:\/\/www.linkedin.com\/company\/betterme-apps","https:\/\/www.pinterest.com\/bettermetips\/","https:\/\/www.youtube.com\/channel\/UC0svgcjc3jSgcryqo83spPQ","https:\/\/www.tiktok.com\/@betterme.health.coaching","https:\/\/apps.apple.com\/app\/betterme-health-coaching\/id1264546236","https:\/\/play.google.com\/store\/apps\/details?id=com.gen.workoutme&amp;amp;amp;amp;hl=en_US&amp;amp;amp;amp;gl=US","https:\/\/www.wikidata.org\/wiki\/Q114895798"]},{"@type":"Person","@id":"https:\/\/dev.betterme.world\/articles\/#\/schema\/person\/f8cf7dc1be068eb4943102f57ed80e14","name":"Nderitu Munuhe","image":{"@type":"ImageObject","inLanguage":"en-US","@id":"https:\/\/dev.betterme.world\/articles\/#\/schema\/person\/image\/582d8f42c8f08b41cbb9f153e9ea7ee1","url":"https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/09\/nderitu_munuhe-150x150.png","contentUrl":"https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/09\/nderitu_munuhe-150x150.png","caption":"Nderitu Munuhe"},"description":"Nderitu Munuhe is a freelance writer who specializes in health and wellness content. He has written for three years \u2013 advising people on how to eat healthy and stay on top of their fitness plan. This, he believes, is the first step in having a healthy body and mind. Munuhe is passionate about football and is an avid Chelsea supporter. When he's not writing or watching the game, you can find him with his dog Lucky, taking time out from his desk for some much-needed R&amp;R.","url":"https:\/\/dev.betterme.world\/articles\/author\/nderitumunuhe\/"}]}},"_links":{"self":[{"href":"https:\/\/dev.betterme.world\/articles\/wp-json\/wp\/v2\/posts\/30318","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/dev.betterme.world\/articles\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/dev.betterme.world\/articles\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/dev.betterme.world\/articles\/wp-json\/wp\/v2\/users\/42"}],"replies":[{"embeddable":true,"href":"https:\/\/dev.betterme.world\/articles\/wp-json\/wp\/v2\/comments?post=30318"}],"version-history":[{"count":1,"href":"https:\/\/dev.betterme.world\/articles\/wp-json\/wp\/v2\/posts\/30318\/revisions"}],"predecessor-version":[{"id":79323,"href":"https:\/\/dev.betterme.world\/articles\/wp-json\/wp\/v2\/posts\/30318\/revisions\/79323"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/dev.betterme.world\/articles\/wp-json\/wp\/v2\/media\/32134"}],"wp:attachment":[{"href":"https:\/\/dev.betterme.world\/articles\/wp-json\/wp\/v2\/media?parent=30318"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/dev.betterme.world\/articles\/wp-json\/wp\/v2\/categories?post=30318"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/dev.betterme.world\/articles\/wp-json\/wp\/v2\/tags?post=30318"},{"taxonomy":"author","embeddable":true,"href":"https:\/\/dev.betterme.world\/articles\/wp-json\/wp\/v2\/coauthors?post=30318"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}