Can I add an extra day of running to my week?

Question

I've recently started trying to run (I run a while then walk - I do about 3.5 miles) and I run every other day. I'm starting to feel ok in between the runs and wondering if I could run on those days, I know not to run 7 days a week. Any advise appreciated.

Answer 1

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I think you've been wise to wait and let running "take hold" in your system before going to consecutive days to run.  

Now that you are feeling better on the days between runs, certainly feel free to run on two or three consecutive days.  Even feel free to run seven days a week!  

Some will tell you not to run seven to avoid staleness, or if you are training a lot, to give your legs and body and mind a chance to recover a bit.  You might want to consider an alternate activity one day a week - biking, swimming, walking, elliptical.  

At this point, as long as you are feeling good day to day and you're not feeling stale, don't be afraid to run that seventh day.  (Don't be afraid to not run, either.)

**Something else to consider**

Before increasing the number of days each week that you walk-run, increase the running and decrease the walking on the days that you currently run.  Once you reach the point where you can run 3.5 miles non-stop, then add runs to the other days.   This way you will maximize the benefits of the time you spend working out!

Regards,

Phil

Answer 2

Your session sounds good, and yes, you can add an extra day of running to your week. With running the common advise is to increase what you do slowly, like adding an extra day, speeding up or running further, just do it gradually.

You should have one or 2 rest days during the week (even pro's have 'easy' days in the week to recover)

As an alternative you could stick with your current running days and try to increase the distance you run between walks so that you run the full 3.5 miles

Answer 3

If you feel good, its okay to run an extra day.  But if you do too much too soon, injuries such as shin splints, runners knee, plantar fasciatis, muscles strains, etc. could occur. Add no more than 10% mileage per week. Ice anything that hurts for 10-15minutes 3X/day, this will help reduce any inflamation/soreness.  Rest days are good for muscles repairing and restoring time.

I run 3-4 days a week (I also cycle, yoga, swim, dragon boat or kayak one or two days a week as cross training, this help to reduce injuries and get stronger) I use this schedule even when I train for a marathon.

Answer 4

Sounds like a great start. There are 2 things you can do. Firstly on the days in between do 2 miles with what you have been doing and take it gradually to introduce over a couple of weeks. Secondly reduce your walks on your longer run so  over time you get to run for the full distance. There is no reason not to run for 7 days but it is good to have a rest.

Answer 5

i run 6 days a week and im fine, but as soon as you feel pain in your legs take some time off to recover, dont over work yourself

Answer 6

Running an extra day if the body can take it do it

If I were you I would run the same distance or even less distance and try to increase my speed  the body will get accustomed to the distance but it will produce an enzyme which although lets you do distance will run it slowly so either less distance more speed small sprints the walking is good

Answer 7

if you want to become really good at the sport running it is very demanding you have to run morning and night 7 days a week to become a pro.

Answer 8

If you feel completely recovered on your off days, you should be able to either lengthen your workout or add more on off days. I would do a different type of running though.

There's straight running, where you run til you can't. Then there's interval running, where you run as hard as you can for a set time, then walk for a long time, and cycle those. I'd start with 30 seconds with 4 minutes recovery between, and vary that according to how you feel.