Should I Run Every Day?
You may think that the more you run, the faster you'll improve, but when it comes to running, more isn't always better.
Too much running can lead to overuse injuries, especially when your body isn't accustomed to a vigorous workout regimen.
"If you're new to running, I suggest running every other day," Lovejoy says. "Running is a high-impact exercise, and your body needs a chance to recover."
Beginners need to give their bodies time to adapt and get stronger in order to endure the high-impact pounding, which affects the bones, ligaments and joints. One way to adapt is to vary your running surfaces to give your body a break. So instead of running on pavement everyday, try running on grass or dirt. Different surfaces can also add a new challenge, for example; try doing a short run on the beach or soft sand. Just like pace and distance, with frequency, taking care of your body is the name of the game.
To burn calories and increase your fitness on non-running days, cross-train or do strength-training exercises.
More: Strength Train to Improve Running Economy
Another thing beginners may not realize: rest and recovery are vital to prevent injuries and improve. Training gains are actually made during rest because the body adapts while it's rebuilding, not while it's being broken down (during a workout).
"As a beginner, you don't want to run every day," Bowman says. "You don't want to overextend yourself early on; this will cause you to get discouraged. Recovery time gives your body a much needed break, and, after a rest day, you'll feel more excited about running the next time you head out."
More: What to Do on Rest and Recovery Days
The Bottom Line
Whether your goal is to run three times a week or get faster and stronger, take a lesson from the tortoise and use a slow and steady approach.
Too much too soon can lead to injury, and you want to look forward to running rather than dreading it. Find a running buddy or pick a run/walk programthat fits your fitness level. Then, take it one day at a time.
More: A 10-Week Plan to Run 5K for Beginners
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