Running 101: How Often Should You Run?

Photo: John Segesta

How often should you run is one of the most important questions to consider before you start any training.

Frequency—or how often you run—is one of three fundamental variables of training. The other two are duration (how far you run) and  intensity (how fast you run). Research shows a person needs to run at least a couple of times a week to get any progressive benefit from it. Many elite runners run as often as 14 times per week. How often should you run?

There is no single right answer to this question. While considerations such as your goals, life schedule, and running experience can and should be used to establish boundaries of too much and too little running frequency for you, within these boundaries you can choose any of a number of different running frequencies based on personal preferences and needs and get the results you seek.

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