Should You Run Every Day vs. Every Other Day? Which is Better?
Running every day is the best training method? Is it truly beneficial without any drawbacks? How should running rest be arranged? If distances are the same, is it better to run every day or every other day?
This question is quite complex and requires consideration based on the runner's monthly mileage, lifestyle habits, and training objectives. Here's a simplified analysis to help runners.
In the minds of many runners, consistently running every day is seen as a sign of perseverance and a good habit. However, from a biomechanics perspective, the answer isn't necessarily so!
Sports science researchers conducted relevant experiments to investigate this.
Experimental Subjects: Individuals with little to no prior exercise experience
Experimental Content: Using equipment to train each subject's left and right legs separately. One leg exercised for 60 minutes daily, while the other completed two 60-minute sessions (with a 2-hour rest after the first day's 60-minute session), and then exercised again on the second day.
Experimental Period: Continuous for 10 weeks
The results showed that all experimental subjects achieved training effects, and the maximum muscle strength of both legs increased, as did their endurance.
However, from the perspective of sustained exercise duration, the leg that completed twice the training volume every other day was significantly superior to the leg that trained daily. The researchers further compared the energy metabolism of the two legs, discovering the following two characteristics in the latter group:
1, the muscle glycogen reserves at rest before exercise increased
2, the ability to more easily use fat as an energy source during exercise.
It can be said that, for individuals with limited exercise experience and ordinary runners, the scientific approach to running isn't necessarily to run every day, but rather to run every other day – running one day and resting one day. Of course, if there are other training objectives, running rest arrangements will be different.
Beginner Runner's Recommended Frequency
If running is for health, it's very simple: three times a week, each run 5 to 8 kilometers. This is the basic health running threshold, making you a regular and healthy person through exercise. However, if you want to achieve a slimming effect, this mileage may not produce significant results.
The minimum requirement is three runs a week, to prevent the body from forgetting the feeling of running. Adequate rest times can greatly reduce the risk of injury. If you believe your physical condition is good, you can also choose to run two days and rest one day. In short, as long as you can achieve a balance between labor and rest.
General Runner's Recommended Frequency
For general runners, it's also not recommended to run every day, and it's important to control your daily exercise volume, with a maximum of 15 hours of exercise within a week.
Some people might ask: If one day you don't run, will it reduce your running level? Here we can clearly tell everyone: it won't. You can confidently choose to rest. If you insist on running every day, the muscles will enter a state of fatigue, and you'll increase the risk of injury.
Frequency for Runners with Fever
If you are a professional runner, you can choose to run five days in a week with two days of rest, or run six days in a week with one day of rest. In fact, many professional runners also divide their training volume, with training twice a day within one day.
For half-marathon and full-marathon training and maintaining fitness, running three times a week is the basic training. You can increase the training (by one session) in the 1-2 months before the competition. However, if you want to improve your back-end endurance, you may need to consider running more than 5 times a week.
Furthermore, continuous running also has techniques. The training plan is not about running the same mileage and speed every day – this is like stretching an elastic band with a constant tension, which has limited effects on training results. Therefore, while continuing to run, whether you can experience a state of less fatigue day by day, and how to restore physical strength in continuous training, will be a secret weapon in marathon training.
In addition, runners can choose 'cross-training' during their rest. Cross-training is a supplement to the primary sport, it can be any other exercise or training method, and it can alternate between different training methods within the training.
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