How often should you run as a beginner?

Running is the hobby everyone tries once, but not everyone sticks to it. While many will find that the sport isn't ideal for them, others may quit prematurely because they're going about their training all wrong. So, how often should you run as a beginner?

As a new runner, you probably have many questions. How do you start? How often should you run as a beginner?  How many rest days is too many? It may seem daunting to build a routine and push yourself without overdoing it, but with the right strategy a new runner can excel and enjoy their time on the road. In this article you will read all about how often you should run as a beginner. 

Start slowly with running and trust your body when you are a beginner

USA Track & Field Level 2 coach Craig Strimel suggests that novice runners start slow to make the experience more enjoyable, and he offers some great guidance around how often should you run as a beginner. "Most people start too fast," he says. "I'm a big proponent of running by feel, so begin by running slowly and for short intervals. By slowly, I mean slow enough to feel comfortable breathing and talking. If breathing is difficult, it's not going to be fun."

For intervals, 10 minutes of walking and 5 minutes of running, repeated 2-4 times per workout, three days a week, is a good start for a beginner.  Strimel says that over time, you can decrease the length of your walking intervals by a minute and increase your running intervals accordingly until you can run 30 minutes continuously. Strimel says, "This is the best way to get going in an enjoyable and sustainable way."

Starting slowly seems to be the standard for any new runner, and Strimel has a formula that he uses for his clients for them to increase their mileage. "The general rule is to increase distance by no more than 10% per week," he says. This may look like adding an extra three minutes to each run, or a quarter or half-mile per run each week.

Can I run every day as a beginner?

A note for those particularly ambitious new runners: Even if you feel great, don't try to run every day of the week. Rest days are crucial to allow your body to recover and build strength over time.

Transition from the weight room to running: how often should you run as a beginner? 

If you are a gym rat or someone who's pretty active in another sport, transitioning to running can seem boring. Jill Chestnut, a U.S. Track & Field and Cross Country Coaches Association running coach, finds that changing up your workouts, as you would at the gym, can help keep you interested.

"I always suggest running on varying terrains, such as the track, trails, grass, hills, and the road, since they keep things fun and fresh and, most importantly, help prevent injuries," she says. "It's very easy to get caught up in pounding the pavement, but I would suggest slowly adding fartlek training, hill repeats, fun track workouts, and short tempo runs with walking added in as necessary."

Having a running group or buddy helps, too, so pair up with your regular gym spotter to stay motivated and make running more sociable.