For all those who have thought of stepping in to this world of running, varied recommendations have been made by experts in the field. One of the most common questions that newbies are heard asking is that how often should they run and how much rest their body needs for complete recovery, strength and endurance. These newbies are often unsure about what should be their starting point so that they could carry running over long run. Whether you are running at a competitive level or have other goals such as fitness or burning fat with running; you need to maintain a balance between running activity and rest period.
Running and Rest:
Both of these terms go side by side. Resting is an important part of effective running and thus experts recommend that you should assign a proper time for recovery to give your body an opportunity to rebuilt strength and recover.
Beginner’s Running Frequency:
Running on a regular basis with daily routine of this activity should be okay if you have been running from some time but for a new runner; running seven days a week is not recommended. Even in case of expert runners, a recovery day off is crucial for enhanced running performance. Experts in this field recommend that new runners should run about 3 to 4 days each week. While you run for 3-4 days a week, you can assign one or two days in the week for cross training when you will not be working out.
The time you need to devote for training as a runner would depend upon your running goals too. Many people usually opt for running in order to gain more of physical fitness and health. Although there are serious runners too who run to compete for a race timed and targeted to cover certain distances quickly. You will be able to make a better training plan for yourself if you are certain about your running goal and know how to follow to reach to that desired destination. Only an individual would know what works best for him and for his goals. So with assessment of your individual needs, you can develop a dynamic and progressive training plan.
Beginner’s Cross Training Frequency:
As experts recommend that a beginner should run around 3 days each week, they also recommend that their running plans should include two to three days of cross-training too. It would not only enhance their fitness spectrum but would also aid in building endurance and would strengthen different groups of muscles around their bodies.
Cross-training can include a variety of different activities such as walking, swimming, cycling and any other physical activity that you find interesting. Remember again you need to follow what works best for you. Even if you are not willing to cross-train for multiple days, try to include it in your training plan for at least once each week.
Begin Slowly and Small:
You don’t need to do all the running in one day of your running routine. Best is to start slow and small and gradually build it up. In the beginning start with a combination of walking and light running. Follow it for a few days and then gradually increase.
Beginner’s Rest Frequency:
So now you know that as a beginner you should run 3-4 days a week with 1-2 days of cross-training. Apart from that, recovery and rest is crucial for your body to perform well. Plan at least one day of rest period within the week and try to have some fun in those days.
Why Not to run every day?
This is one of the most common and biggest mistakes that beginner runners usually make. That mistake is that they fail to build a strong foundation for them to become an elite runner. Before you actually begin running you already have a goal and thus your motivation is at its peak. With all that enthusiasm and motivation, you often head out to exceed your level of endurance and begin to reel in the excitement. The basic tip is that when you begin a new activity, you must always begin at a slow pace to build a foundation. Too fast running, too much running, too far running are mistakes that you may be making.
The main reason behind this reduced frequency of running for newbies is to reduce risk of injuries and health problems. Running is an intense activity that has a higher rate of injury. As you ease up your training program, you are actually making yourself capable of running without injuries.
Setting up an appropriate frequency of running is a fundamental aspect of training for a newbie with the aim of becoming an elite runner. Duration, intensity and distance would purely depend upon your individual capability such as how far you can run, what is your speed etc. A couple of days of running with some cross-training, regular simple exercises and a recovery/rest day would be a good start for a beginner. Although differences can be made depending upon other considerations such as your running goal, your experience, your limits, your schedule and anything else. Too much or two little of running frequency can be chosen by an individual depending upon personal needs and desired results.