For most beginner runners, running three or four days a week on alternating days. Running alternate days builds in automatic recovery days. Incorporating strength and training into your routine will also help you achieve your health and fitness goals.
You should run at least three days a week if you want to get better at running. Running three days a week (every other day) for at least 30 minutes is enough to spur the physiological adaptations needed to become a more energy-efficient and stronger runner.
However, there are so many exceptions to pretty much every rule when it comes to running. This is because every BODY is different.
Running alternate days builds in automatic recovery days. Incorporating strength and flexibility training into your routine will also help you achieve your health and fitness goals.
Plan to take one day completely off each week. This is your rest day. Rest days prevent overuse injuries, allow for restoration of glycogen stores, give the body time to heal and repair any soft tissue damage, and prevent mental burnout.
This is a great reminder of how important strength and flexibility training is when running even more so when you are training for a specific event.
It also depends on what your end goal is. If you're committed to running a 10K in four weeks' time, running three times a week would be ideal. Importantly, one should be flexible with speeds and distances where you need to, especially if you start to feel tired all the time.
