How Many Times A Week Should I Run?
Have you ever wondered if there is a secret number to exercise ?
Is there a certain amount of times I should run a week?
Is there a certain amount of times I should Weight Train etc etc?
There are always Questions needed to be answered, especially about exercise.
Well the answer to this one depends on you, and what goals you are after with your running. For example, if you are training for an event, you will need to run at least 4 times in the week and vary the distances and the pace. But if you are running for enjoyment and for weight loss than here are my recommendations:
3 x 5kms during the week
This will take you roughly 45 mins with a warm up and cool down included. This is not a huge amount of time. If you schedule 45 mins over 3 days during the week to lace up those joggers to run. You could run before work, when the kids are asleep or after work whilst the kids are at sports. Either way 3 times over a week is not a huge ask for your time and the benefits from your running will far out way any negative time complaints.
4 x 3 kms during the week
Another way of splitting your weekly running, is to run 4 days with shorter running increments. So only completing 3 kms a day but for 4 days during the week. This will only take up to 30 mins daily with a warm up and cool down. So if you are a little time poor this is a great solutions to fit in your running.
Both weekly programs will benefit your health and fitness. We all know running burns calories which is why most people start on a running journey. It is a great weight loss tool because it is convenient and it is cheap (you can do it anywhere). It is great for improving your cardiovascular fitness and strengthening your bones because it is a weight bearing exercise. It will also improve your core muscles and overall athleticism ( to help you keep up with your kids sports). But most of all it will improve your mental health, it reduces stress and anxiety and gives you a natural high…… Yep you heard it, a natural high because running boosts the brains serotonin, dopamine and endorphin levels. (he he he don’t tell anyone but that is why I am addicted to running because my brain wants the high!
Now there are many ways to perform your runs. You could lace up the shoes and head out on the pavement to clock up your kilometres. Or you could use the treadmill in the gym. Either way is beneficial, so it is best to do what suits you. Just make sure you fit it into your week and don’t make excuses!
Enjoy your running