Running is one of the clear winners of the last years, when the Covid-19 pandemic hit the whole world and forced many indoor gyms to close their doors. Most of the people who start running, don’t have a very structured plan at the beginning of their running journey. Often the goal is just to begin with any kind of exercise without having big and competitive goals in mind. So, is it good to run two times a week?
Ambitious and experienced runners manage to be very active during the week, while others barely hit the road once a month. Experts have different opinions about the amount of training that is required to achieve or maintain a healthy body and soul. The number of running and/or training days often depends on the general physical condition and the age of the runner.
While running once a week seems to be not good enough for most people we talked to, it is clear that three to four times seems to be too much for the unexperienced beginners. The daily runner, who hit the streets seven times a week, is also not within the focus group of this article. For the average beginner runner we think, that two times a week might be a good starting point to most of them.
How Many Times a Week Should You Run?
Running two times a week is considered best when we focus on the average runner. Activity levels of course depend on many factors like age, fitness, experience, running area, running time (morning vs evenings) and running length (distance vs duration). Some beginner runners tend to push very hard at the beginning which often leads disappointment and even health issues. Therefore, experts recommend to start slow and increase by time. Running any number of days during a week is of course better than not running at all.
We suggest that you select two days during the week to start with. Those should be those days during the week that you like and feel good with. During our conversations with runners we discovered, that Tuesdays and Thursdays are good days for running. Tuesday makes a lot of sense because you already survived Monday and Thursday is almost the beginning of the weekend which does increase your mood automatically.
On those two days it does not matter at which time you run. Some prefer early mornings which helps them to be awake and ready for upcoming challenges during the day. Others who are not early birds, might run during lunch breaks or on evenings after having finished work. The importance is not the time during the day, it is rather the frequency of runs that matter. In this case we focus on running two days week.
What Is a Good Distance to Start With Running?
Distance should not be a topic to be discussed at the beginning of your running journey. The length of your runs (miles/km) often depend on your current physical fitness. A general approach is to start slow and increase accordingly. Start with 2 miles or 3km and repeat until you are comfortable with the distance. Aim to run for 25 – 30 minutes and walk in between if you need to. Consistency is the key.
“Only the disciplined ones in life are free. If you are undisciplined, you are a slave to your moods and your passions”
– Eliud Kipchoge
Often beginner runners try to run much more than is recommended by experts. We have seen cases in which amateurs run 5km or even 10km at the very beginning for multiple days in a week. This often leads to aching muscles or even to injuries and prevents them to make any progress towards their running journey. Again, starting slow with 2 – 3km and walks in between and increasing monthly (by 10%) is a good starting point.
With the correct running frequency and the right distance any beginner runner can have a lot of fun. It is important not to overdue. So, it is good to run two times a week for 2 – 3km which should be doable by 25 – 30 minutes at the beginning. If you need to walk in between, do so. Always listen to your body and do not focus on the numbers too much at the beginning. Enjoy each run and you will get better by time. Do not worry!
Is It Ok to Run Two Days in A Row?
Beginner runners are very enthusiastic at the beginning and tend to exaggerate with the amount of running they do. Important is not only the distance and duration of the runs, but also the frequency and how the number of runs are structured across the week. For beginners it is not ok not so good to run two days in a row, since you and your body first have to get used to running first.
Beginners and even professional runners need a time for recovery. It does not make any sense to force yourself out for run with tired legs and hurting muscles, which could be easily the case when you just started out with running. So, while for a beginner runner it is very good to run two times a week, it is not good at all to combine these exercices to two days in a row.
Rather run two days in a week with breaks in between. This will help you body to use the training free time to recover properly and to be ready for the next run. Running two days in a row will be ok in the future if you are more experienced and have a much higher training load. But for the time being, as a beginner runner you should avoid such situations if possible. Rather enjoy your runs and let your body adjust slowly.
Conclusion
Is it good to run two times a week? Yes, for sure. Is it ok to run two days in a row? Well, you could do it but it is not advisable at the very beginning of your running journey. When it comes to distance and the duration of your runs. Do not overcomplicate. Start slow and increase as you like and based on the feedback of your body. Make sure that you have fun and do not force yourself into something that you stop enjoying. Do not forget, in our case running is a marathon and not a sprint.
Read How Many Days Per Week Should You Run? if you would like to get more details about the ideal weekly running workload.