Running became popular during the Covid-19 pandemic and gained even more popularity after many cities started to host running events and competitions (i.e., marathons) again. We can see all types of runners from different ages since you do not need much equipment and experience to start running. People often do not have a specific running plan and run without listening to their bodies. Sometimes they run too much and sometimes to less. So, the big question is: How many days per week should you run?
How Many Days Per Week Should You Run
On average, athletes run between three to five days week depending on many factors like current experience, fitness status, health conditions, planned and upcoming races, or even the individual mood of the runner. Of course, there are best practices for each individual situation, which will be explained in this article.
Beginner Runner
For more information about running two days a week read our article Is It Good to Run Two Times a Week?
Intermediate Runner
Advanced Runner
Professional Runner
Before a Half Marathon
Before a Marathon
After a Half Marathon
After a Marathon
After an Injury
When Being Sick
How Many Days a Week Should You Run to Lose Weight
We must differentiate between starting body weight and the body type of the individual, when it comes to running for losing weight.
Ectomorph body type
- Naturally lean
- Struggles to gain muscle
- Narrow shoulders and hips
- Fast metabolism
This type of runners generally does not need to lose weight, since they are naturally skinny and lean. There are cases that even the lean runners lose weight when their training workload is high. Ectomorph runners will start losing weight when they run more than four times a week for at least an hour or 10 – 15K, combined with long runs of up to three hours and 25 – 35K in distance.
Mesomorph body type
- Narrow hips & clavicles
- Small joints (wrist & ankles)
- Thin build
- Stringy muscle bellies
- Long limbs
Endomorph body type
- Heavier bone structure
- Squarer torso
- Wider waist & larger hips
- Slower metabolism
For a detailed description of the body types see https://www.bodybuilding.com/fun/becker3.htm
How Long Should You Run
There is a lot of discussion about the length (in minutes) of individual runs during the week. In general, you can run as long as you like of course. This again depends on many factors. As a general rule of thumbs, you can start with following metrics based on your experience level or goals.
| Runner Experience | Length of A Run |
|---|---|
| Beginner | 15 – 30 minutes (1 – 2 times a week) |
| Intermediate | 30 – 60 minutes (2 – 4 times a week) |
| Professional | 45 – 180 minutes (3 – 6 times a week) |
How Far Should You Run
Conclusion
There are several different situations that can influence or impact the number of running days per week. The following topics need to be taken into consideration, when you are planning your weekly running workload:
- Level of expertise (beginner, intermediate, professional)
- Running before and after a competition (5K, 10K, half marathon, marathon, ultramarathon)
- Health condition (healthy, sick)
- Body type (ectomorph, mesomorph, endomorph)
- Length of the runs (30min, 60min, +90min)
- Running distance (short, medium, long distance)
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