daily versus every other day running

godblessourhome

i have been running every other day since starting to couch to 5k program 27 months ago (haha! originally i wrote 15 months... i knew i started in may but i forgot which year. lol. has it really been that long?). i have recently started trying to run everyday and i just don't have the endurance or speed i used to have with the recovery day in between runs. i may be trying to run too many miles.

how did you start running daily? did you increase your mileage or keep the same mileage broken up to accommodate daily runs?

i will add that i think i am a short distance runner. i have never run more than 9 miles, and i really prefer a 3 or 4 mile run. i did train for a 15k (but then i had surgery and didn't get to participate) and have downloaded hal higdon's half-marathon training schedule so i know what it looks like, although i am not following it (it is an every other day method too).


*edit: i don't really want advice to not run everyday unless you are an experienced runner (i.e. have been running for at least a decade or currently running many more miles than i do) or a doctor. thanks!

keith0373

Just like when you started couch to 5k, switching to an every day schedule requires adjustment. I too, tend to run a bit slower when I run every day, but after a couple of rest days, I can run much faster than I used to be able to. My speed has picked up as I have become accustomed to running every day, and the calorie burns are great!

bigdawg025

I would still not suggest running every day. Back to back... sometimes even 3 in a row are ok at times, but your body will ALWAYS need some recovery time in there. I find I run much better after a day or two off.

datzun

I run 5 days a week. My current schedule is setup like so (distances continue to change as I improve my times):

Mon - 3.5 mile, steady pace, outside, 30 mins.
Tues - 3.5 mile, mix between high intensity (sprints) and a slower pace, treadmill, 30 mins.
Wed - no running (a little strength training)
Thurs - 3.5 mile, mix between high intensity (sprints) and a slower pace, treadmill, 30 mins.
Fri - 3.5 mile, steady pace, outside, 30 mins.
Sat - no running (a little strength training)
Sun - 5.75-6 miles, steady pace, outside, 50 mins.

Basically, if you push yourself on a run one day, the next day if you do run, either cut back your pace or try a different type of running (sprints, high intensity, etc.). Running the same pace, same routine, same path, etc. everyday isn't the best thing (for me at least). Keep the body guessing, but also don't overdo it. I know if I bust my tail doing a run one day, the next day I need to switch it up or cut back on my pace.

sarahtiano

I am not an expert on running, but from personal experience and from what I've read, it is really not good for you to run everyday. Running is really hard on your joints, and that day of rest is really important.

godblessourhome

I am not an expert on running, but from personal experience and from what I've read, it is really not good for you to run everyday. Running is really hard on your joints, and that day of rest is really important.

sorry, i don't really buy it. i know ultra marathoners (50-100 miles in one go) who run daily or at least 5 days a week who have been running for 20-40 years and their joints are just fine. i think you can hurt yourself if you run incorrectly or increase mileage to quickly, but running itself is not bad for you, nor is running daily. thanks for caring though!

godblessourhome

Just like when you started couch to 5k, switching to an every day schedule requires adjustment. I too, tend to run a bit slower when I run every day, but after a couple of rest days, I can run much faster than I used to be able to. My speed has picked up as I have become accustomed to running every day, and the calorie burns are great!

thanks keith! maybe i will cut back to 2 miles a day until i get used to the change.

bcattoes

I'm no running expert, but I used to run 3 miles every day that weather permitted (no lightening or pouring rain and temps above 25 deg F, was my rule). I never tried for more because I was short on time and this kept me at the size I wanted to be. I just worked up to a little at a time. I think it took about a month to get to 3 miles, but it's been more than 10 years so maybe a little more or less.

rybo

I see no issues with running every day or almost every day. You just have to pay attention. You can't expect to go for a hard run every day. But consectutive days where you throw in an easy or short run shouldn't be that big a deal. And the more you keep at it, the easier it will become running more often.

For math simplicity say you wanted to go from running 3x week @ 4 miles to 6x a week, I would probably keep those runs a little shorter 2-3 miles, until you were comfortable running that often, then build up the individual miles at a time. And you could also vary the mileage each day, some short, some longer.

godblessourhome

I see no issues with running every day or almost every day. You just have to pay attention. You can't expect to go for a hard run every day. But consectutive days where you throw in an easy or short run shouldn't be that big a deal. And the more you keep at it, the easier it will become running more often.

For math simplicity say you wanted to go from running 3x week @ 4 miles to 6x a week, I would probably keep those runs a little shorter 2-3 miles, until you were comfortable running that often, then build up the individual miles at a time. And you could also vary the mileage each day, some short, some longer.

thanks! that is really helpful advice!

BerryH

If you run every day, you have to be fit enough to use at least two of your running days as "active rest", i.e. you're just ticking over and not straining either your cardiovascular system or your legs. Ensure each session has a purpose, for example:

Sunday: Long, slow run (gradually increasing to your target distance)
Monday: Active rest - 30 mins at a pace you can talk
Tuesday: Intervals
Wednesday: Middle distance - at least half your Sunday distance at a slightly faster pace
Thursday: Tempo run (race pace)
Friday: Hill repeats
Saturday: Active rest - 30 mins at a pace you can talk

Personally I'd still recommend you swap one out for alternative active rest, though, such as swimming, just to ensure you're exercising all your muscles and letting your running muscles grow and repair. Don't forget to strength train and stretch to protect your joints.

bunchesonothing

I would still not suggest running every day. Back to back... sometimes even 3 in a row are ok at times, but your body will ALWAYS need some recovery time in there. I find I run much better after a day or two off.

Agreed!!

I've been running marathons/ultras since 2006. I recommend rest days.

I run 5 days a week. Right now, I am up to over 40 miles a week. My long run this week will be 19 miles.

keith0373

Here is a compy of my HR data for the month so far. I haven't had any real problems and this is my 2nd week of running every weekday. The weekends are always a disaster with tyring to keep up with 4 teenagers.




Direct link if you want to see more data.

http://i833.photobucket.com/albums/zz258/keith0373/MFP/2011-0801-0809.jpg

lucky1304

I currently run five days a week. I think even six days a week would be okay, but I do tend to agree that everybody needs at least one rest day a week. From what I've read (and I read a lot of running-related stuff), your body does a lot with the rest day in terms of muscle recovery, etc. Of course, a lot depends, too, on what sort of mileage you're trying to cover from day to day. I have a friend that has decided to run every day of the summer, and she is keeping the runs short (two to three miles at a pop) and has had no problems.

I am tending to run two days on, one day off. But I'm also in the midst of half-marathon training, so I'll always have one long run day in there. It's working for me. Lately my goal has been not to go two days in a row without running. The more I run, the less I want to take rest days, but I think there is good reason for them, especially when you're covering high mileage.

I tend to agree with other posters that if you do want to run every day, some runs will just be naturally slower than others.

bunchesonothing

I know one person who runs every day. He is a beast. :P It works for him.

BUT, the less rest you get, the more you are upping your chance of injury.

One of my friends decided to slowly up his daily mileage, but with no rest days. He got to the point he was running about 6 or 7 miles a day, every day... I told him that this was probably not a good idea. I told him that he could actually build his endurance greater, and perform better, if he varied his runs and got a rest day in every now and again. This particular man, ended up getting very hurt.,.. to the point he had to take MONTHS off of running.

If you decide to do this tread lightly and make sure you are COMPLETELY in tune with your body. Too many people get stuck on a plan and plow through it no matter how they feel.

bunchesonothing

Here is a compy of my HR data for the month so far. I haven't had any real problems and this is my 2nd week of running every weekday. The weekends are always a disaster with tyring to keep up with 4 teenagers.




Direct link if you want to see more data.

http://i833.photobucket.com/albums/zz258/keith0373/MFP/2011-0801-0809.jpg

No offense, but overtraining does not show up after two weeks. After a few months of no rest days, if you showed no performance issues or injuries, then you might know that it was okay for you.

Qarol

OK, I can more easily defend NOT running every day. But since you wanted advice on how to run every day, how about staggering it until you've built up enough stamina? Just like when someone starts out, they don't advise exercising every day, how about running 2 days in a row, then one day off, for however long it takes to feel comfortable. Then 3 days in a row, with one day off. And so forth. Until you can go 7 days in a row. Jumping into doing it every day is obviously not the right method for you. Try increasing it gradually until you can do it every day with enough stamina.

1goodymom67

I have done several 5k's but only one so far this year. I might do 2 more this year. I had a goal of doing one a month in late spring to fall. I live in MI so I have a short running season to run outside. I have changed things up with more walking. I walk 6 days a week at least a 15 min/mile sometimes faster but average 13 min mile. I walk at least 30 miles a week, that is an average. I run on occasion. You might be doing to much and risk injury. The walking has sped up my running, weird huh? For instance, today I ran a 7:55 min/mile. I thought Monday was my fastest ever 9 min/mile. I just have relaxed and it has just happened. YOu can do it!! Kudos for you!! Thumbs up for your accomplishments.

keith0373

Here is a compy of my HR data for the month so far. I haven't had any real problems and this is my 2nd week of running every weekday. The weekends are always a disaster with tyring to keep up with 4 teenagers.




Direct link if you want to see more data.

http://i833.photobucket.com/albums/zz258/keith0373/MFP/2011-0801-0809.jpg

No offense, but overtraining does not show up after two weeks. After a few months of no rest days, if you showed no performance issues or injuries, then you might know that it was okay for you.

I have been running for over a year and slowly increasing to every day running. My milage is still about the same, but I am doing more, shorter distance runs and working my way up to the 7- 10 mile runs that i used to do I would like to get to the point that I am doing about 35 miles worth a week. Right now I am between 20 and 30, depending on my schedule.

bunchesonothing

And this is all I will say unless I want to respond to a specific post.

Rest days do multiple things, some obvious, some not so obvious, especially to those(and I'm sorry, I don't mean to offend, but I'm trying to be honest here) might not realize what a heavy training load can do to you. mind, body and spirit. And if you haven't gotten past a 15k distance, you probably don't YET.

1) a)allow for bodily rest
b) helps prevent overtraining
2) a) keeps things from getting stagnant
b) keeps your mind fresh and excited for your next run

There are VERY FEW runners that will advocate for an EVERY DAY running schedule.

Here is what runnersworld says:
http://www.runnersworld.com/article/0,7120,s6-238-267--13104-0,00.html

It does give you a guideline if you really want to run every day.

bunchesonothing

Here is a compy of my HR data for the month so far. I haven't had any real problems and this is my 2nd week of running every weekday. The weekends are always a disaster with tyring to keep up with 4 teenagers.




Direct link if you want to see more data.

http://i833.photobucket.com/albums/zz258/keith0373/MFP/2011-0801-0809.jpg

No offense, but overtraining does not show up after two weeks. After a few months of no rest days, if you showed no performance issues or injuries, then you might know that it was okay for you.

I have been running for over a year and slowly increasing to every day running. My milage is still about the same, but I am doing more, shorter distance runs and working my way up to the 7- 10 mile runs that i used to do I would like to get to the point that I am doing about 35 miles worth a week. Right now I am between 20 and 30, depending on my schedule.

I was responding to the point that you said that you have shown no ill effects after training all of the weekdays for 2 weeks. 2 weeks isn't long enough to show ill effects, unless you were on the edge of overtraining to begin with.

fteale

I run every other day, but do some exercise 6 days a week (I do resistance band aerobics and boot camps which involve weights and sprints) on my non running days. I run 7 to 11 km per run. My longest run so far was 17 km, and I am hoping to do a half marathon soon.

I know I couldn't run every day, but I know some people do. I read an interview in Women's running magazine with a woman in her 50s who runs ultra marathons, and does a 10k every lunch time in her lunch break. That would knacker my knees. I think the key is to have a really good running style. Any misalignment or tension is going to cause problems if you don't allow yourself rests.

There is also the matter of lactic threshold and muscle damage. I assume you have a HRM. Does it do training effects? I tend to hit a TA 4.6 to 4.9 on my runs, which means I really should take a rest day, or gentle day after to allow my body to deal with the muscle damage and lactic acid build up. If your daily runs give you a TA of between 3 and 4, there is no reason not to run every day. Level 5 is a race, or running at race intensity, and you should have a day or 2 of rest or gentle exercise after that.

arc918

I run 6-7 day a week, but I've been logging 2,000+ miles per year for the last 6 or 7 years.

When I first started running, I followed all sorts of rules of thumb (don't run two days in a row, etc.). Eventually I "got to know myself as runner." Now I rest as needed. I recover from hard runs with easy runs.

Bottom line, start by adding in a couple extra easy days. Listen to your body and rest when you need to rest.

I think people get way to hung up on following training plans and schedule too carefully. They are guidelines, not gospel.

Anyway, add in some extra days and see how it goes. But run EASY.

keith0373

And this is all I will say unless I want to respond to a specific post.

Rest days do multiple things, some obvious, some not so obvious, especially to those(and I'm sorry, I don't mean to offend, but I'm trying to be honest here) might not realize what a heavy training load can do to you. mind, body and spirit. And if you haven't gotten past a 15k distance, you probably don't YET.

1) a)allow for bodily rest
b) helps prevent overtraining
2) a) keeps things from getting stagnant
b) keeps your mind fresh and excited for your next run

There are VERY FEW runners that will advocate for an EVERY DAY running schedule.

Here is what runnersworld says:
http://www.runnersworld.com/article/0,7120,s6-238-267--13104-0,00.html

It does give you a guideline if you really want to run every day.

Good article. This is about the plan I follow. I do sometimes replace runs with elliptical work or hiking with my wife on Saturdays. My day "off" usually involves a game of soccer, which is a whole different level of exercise than distance running.

Bunchesonothing we are training for different things. You are an ultra distance runner, something I will never be. I run mostly 5k's and 10k's at a significantly faster pace and I am more worried about outsprinting the teenagers on the soccer field than any race time

runningathena

And this is all I will say unless I want to respond to a specific post.

Rest days do multiple things, some obvious, some not so obvious, especially to those(and I'm sorry, I don't mean to offend, but I'm trying to be honest here) might not realize what a heavy training load can do to you. mind, body and spirit. And if you haven't gotten past a 15k distance, you probably don't YET.

1) a)allow for bodily rest
b) helps prevent overtraining
2) a) keeps things from getting stagnant
b) keeps your mind fresh and excited for your next run

There are VERY FEW runners that will advocate for an EVERY DAY running schedule.

Here is what runnersworld says:
http://www.runnersworld.com/article/0,7120,s6-238-267--13104-0,00.html

It does give you a guideline if you really want to run every day.

I agree with this. I'm a certified distance running coach, so I feel like I can speak somewhat intelligently on this... rest days are very important. I know someone who not only runs every day, but often TWICE in a day. Lately he's been mentioning knee pains and other aches. Does he take a rest? No, he keeps running. Not a wise idea - I predict he'll be injured within 3-6 months at this rate. We're not all Dean Karnazes - if something hurts, REST. It's really a simple concept. Don't run hard every day; alternate hard and easy days. I run 4 days a week and I'm training for my second marathon. Marathon training is its own beast (I can't speak about ultra training, I am sure it has its own set of difficulties). It becomes very difficult, mentally, to stick with it. I'm in a major slump right now in Week 10 (8 weeks to go). Everyone goes through some kind of slump or another, and this is where rest days can really help bring you back.

There are so many other activities out there that you can do if you're not running - spin classes, swimming, aerobics, Zumba, strength training, cycling outdoors, roller skating, you name it! Broaden your horizons and cross-train. It really does help with running. Sure, the calorie burn is great with running but you can still get a fantastic workout with other activities (and rest those muscles a bit so your next run is amazing).

Best of luck

godblessourhome

i think some people have gotten the wrong idea about me - saying i 'obviously' wasn't ready to move up to daily running, or implying i was slow [i can run a 6:30 mile for 4 miles, can you?] or implying i don't cross-train [i bike, i swim, i rollerblade, i do a resistance exercise video 4-5 days a week, i have started doing 100 push-ups] or thinking that i am dogmatic about running every-single-day-no-matter-what.

i am not extreme. if my knees or it band hurts, i won't run. if i want a break, i won't run. if something comes up schedule-wise, i won't run. i am not stuck on a 'schedule' and that is what i like about being able to run daily. if i want to run, i can and if i don't, i won't. i just want advice on how to make getting started feel easier. it sounds like keeping my miles low is the way to go. i really don't mind doing that (as i said, i am a short distance runner).

my run this morning was 3 miles in 29 minutes. my run yesterday was 3 miles 22:30. that's what i was talking about when i was complaining about endurance and speed.


*edited for a million typos.

godblessourhome

Here is what runnersworld says:
http://www.runnersworld.com/article/0,7120,s6-238-267--13104-0,00.html

It does give you a guideline if you really want to run every day.

thanks for the article.

godblessourhome

I have a friend that has decided to run every day of the summer, and she is keeping the runs short (two to three miles at a pop) and has had no problems.

sounds a lot like my goal. thanks for sharing!

fteale

You are very small and light, which will give you an advantage over large men when it comes to running every day, as you will have less pressure on your joints.

I assume you have had a look at some half marathon training programs. Most of them assume you will be running 5 days a week, and doing one day of cross training (or cycling). That might be a good place to start for a sensible daily training program.

bunchesonothing

i think some people have gotten the wrong idea about me - saying i 'obviously' wasn't ready to move up to daily running, or implying i was slow [i can run a 6:30 mile for 4 miles, can you?] or implying i don't cross-train [i bike, i swim, i rollerblade, i do a resistance exercise video 4-5 days a week, i have started doing 100 push-ups] or thinking that i am dogmatic about running every-single-day-n-matter-what.

i am not extreme. if my knees or it band hurts, i won't run. if i want a break, i won't run. if something comes up schedule-wise, i won't run. i am not stuck on a 'schedule' and that is what i like about being able to run daily. if i want to run, i can and if i don't, i won't. i just want advice on how to make getting started feel easier. it sounds like keeping my miles low is the way to go. i really don't mind doing that (as i said, i am a short distance runner).

my run this morning was 3 miles in 29 minutes. my run yesterday was 3 miles 22:30. my run the day before was that's what i was talking about when i was complaining about endurance and speed.

Maybe I missed the post(s?) but I didn't read that anyone said you were slow or that you obviously weren't ready. I know I said that you probably don't know what it's like YET to bang hard on your body and what the strain can get to. And if you haven't experienced it yet, you have to admit, you don't know yet. Well, you don't have to admit it, but, if you don't want to... well... oh well.

Just because someone advises something, doesn't mean that they know you don't do it or do, do it.

It means they know a lot of other people don't or do things they should or should probably not do. Since they(on the forums) don't know you from Pete, they throw it in there.

Please don't be offended by simple, and well-meaning advice.

godblessourhome

I run 6-7 day a week, but I've been logging 2,000+ miles per year for the last 6 or 7 years.

When I first started running, I followed all sorts of rules of thumb (don't run two days in a row, etc.). Eventually I "got to know myself as runner." Now I rest as needed. I recover from hard runs with easy runs.

Bottom line, start by adding in a couple extra easy days. Listen to your body and rest when you need to rest.

I think people get way to hung up on following training plans and schedule too carefully. They are guidelines, not gospel.

Anyway, add in some extra days and see how it goes. But run EASY.

thanks! and super wow on the 2000+ miles per year!