How often can I run and not overdo it

AJL_Daddy
AJL_Daddy Posts: 525 Member
in Fitness and Exercise
I am 5-11, 295 lbs, 35 year old male.

I have been doing the C25K off-and-on for awhile. I always get sidetracked for a few days, and have to start over.

My question, it has you run 3 days a week. I love that running feeling, The endorphins. Can I run 6 days a week without suffering burn out? thinking of doing each day twice.

Thanks!

Replies

  • BflSaberfan
    BflSaberfan Posts: 1,272
    I am 5-11, 295 lbs, 35 year old male.

    I have been doing the C25K off-and-on for awhile. I always get sidetracked for a few days, and have to start over.

    My question, it has you run 3 days a week. I love that running feeling, The endorphins. Can I run 6 days a week without suffering burn out? thinking of doing each day twice.

    Thanks!

    I dont know about twice a day but I think everyday would be fine as long as you are eating enough.
  • tenintwenty
    tenintwenty Posts: 92
    You can run 8 days a week and be fine. Just don't up your miles too high too quickly or you risk injury.
  • Prettymisssparkles
    Prettymisssparkles Posts: 1,274 Member
    Good question! I've been wondering the same thing. Would love to run everyday! :D
  • XtyAnn17
    XtyAnn17 Posts: 632 Member
    You can run 8 days a week and be fine. Just don't up your miles too high too quickly or you risk injury.

    :huh:
  • LoraF83
    LoraF83 Posts: 15,694 Member
    I am 5-11, 295 lbs, 35 year old male.

    I have been doing the C25K off-and-on for awhile. I always get sidetracked for a few days, and have to start over.

    My question, it has you run 3 days a week. I love that running feeling, The endorphins. Can I run 6 days a week without suffering burn out? thinking of doing each day twice.

    Thanks!

    It's often recommended that beginner runners start out with only 3-4 days a week. After building a 6-12 month base of experience, you can increase to 5-6 days a week. This helps limit the risk of injury and over training.
  • weatheredcheese
    weatheredcheese Posts: 112 Member
    I would stick to the programme and complete the 3 a week, or do as I did and go every other day (so sometimes 4 a week).
    The idea is to give your body a "rest day" to make sure it recooperates properly especially being a first time runner.
    I too have the bug for running but have kept to the plan seeing as I am a beginner.
  • RunWinterGarden
    RunWinterGarden Posts: 428 Member
    Try to make sure you that you only increase your miles about 10% week over week, so if you ran 3 miles this week try not to do more than 3.3 miles the following week and so on. Any other increase could cause serious injury.

    I'm not an expert mind you, but that's the rule I've generally always gone with.
  • clspwagner
    clspwagner Posts: 12 Member
    Listen to your body and know the difference between good pain and an injury
  • RunningMom42
    RunningMom42 Posts: 121 Member
    I'm sure everyone is different. I would love to run 4-5 miles every day but my body just won't have it. I do a long run (7-10 miles) once a week and shorter runs (4-5 miles) 3 or 4 times a week. I try to have 1 true rest day a week and the other days I do DVD workouts. I'd much rather run but I really need the strength training as well as cardio.
  • scottb81
    scottb81 Posts: 2,538 Member
    It changes as you gain more fitness. Right now 3 or 4 days a week is probably about right. You can add more days and more miles as your fitness improves. Just don't increase the total workload too fast or your body will not be able to adapt.
  • VoodooLuLu
    VoodooLuLu Posts: 636 Member
    We can't tell you that only your body can.
  • auroranflash
    auroranflash Posts: 3,569 Member
    I am 5-11, 295 lbs, 35 year old male.

    I have been doing the C25K off-and-on for awhile. I always get sidetracked for a few days, and have to start over.

    My question, it has you run 3 days a week. I love that running feeling, The endorphins. Can I run 6 days a week without suffering burn out? thinking of doing each day twice.

    Thanks!

    It's often recommended that beginner runners start out with only 3-4 days a week. After building a 6-12 month base of experience, you can increase to 5-6 days a week. This helps limit the risk of injury and over training.

    Sounds like a reasonable progression. Trust me, I go in guns-blazing all the time and had to learn my lesson. Ended up with a mild case of shin splints the first time I tried to push myself too hard. If you're sore, you can just take an easy walk that day or rest entirely. It's not how intensely you attack the program but how long you sustain it which will end up giving you results and enjoyment. Injuries suck, be careful.
  • AllonsYtotheTardis
    AllonsYtotheTardis Posts: 16,947 Member
    I am 5-11, 295 lbs, 35 year old male.

    I have been doing the C25K off-and-on for awhile. I always get sidetracked for a few days, and have to start over.

    My question, it has you run 3 days a week. I love that running feeling, The endorphins. Can I run 6 days a week without suffering burn out? thinking of doing each day twice.

    Thanks!

    It's often recommended that beginner runners start out with only 3-4 days a week. After building a 6-12 month base of experience, you can increase to 5-6 days a week. This helps limit the risk of injury and over training.


    ^^^This. You may feel ready to do more cardio-wise, but it takes time for your muscles, etc. to get used to the stresses of running. All advice I've read on this points to following the 3 days a week approach until you've at least finished C25K.

    FWIW - I've been running for 6 months now, and even though I want to run more, my body (specifically my knees) is telling me 3 days a week is the limit for now.
  • LoraF83
    LoraF83 Posts: 15,694 Member
    I am 5-11, 295 lbs, 35 year old male.

    I have been doing the C25K off-and-on for awhile. I always get sidetracked for a few days, and have to start over.

    My question, it has you run 3 days a week. I love that running feeling, The endorphins. Can I run 6 days a week without suffering burn out? thinking of doing each day twice.

    Thanks!

    It's often recommended that beginner runners start out with only 3-4 days a week. After building a 6-12 month base of experience, you can increase to 5-6 days a week. This helps limit the risk of injury and over training.

    Sounds like a reasonable progression. Trust me, I go in guns-blazing all the time and had to learn my lesson. Ended up with a mild case of shin splints the first time I tried to push myself too hard. If you're sore, you can just take an easy walk that day or rest entirely. It's not how intensely you attack the program but how long you sustain it which will end up giving you results and enjoyment. Injuries suck, be careful.

    I also want to add that cross-training is important too - it will help prevent injury.

    Strength training, yoga, and other forms of cardio can be a great way to get a workout on your running rest day.
  • bumblebums
    bumblebums Posts: 2,181 Member
    We can't tell you that only your body can.

    Precisely. Pay attention to your body, and if anything starts to hurt, dial down.
  • Danny_Boy13
    Danny_Boy13 Posts: 2,094 Member
    It all depends on you. Some can run every day and others can only run every other day, ect. IMO I would start out on the lower side of running (3-4x's a week) and see how your body likes that. If it is fine and you want to increase the run sessions then do so until you get to the point your body tells you that it needs rest. Also the type of running you do will determine how often you run. For example if you were to run at a slow pace then your body would be able to recover quickly and you run more days but if you run at a high pace or have a HITT run session your body will prolly need more down time to recover. In short just listen to your body. There are too many factors and everyone is different. There is no one answer to this question....only you can determine that.
  • RonandDi
    RonandDi Posts: 120 Member
    I didn't use the C25K...had never even heard of it at the time, but I started out at 5 days a week, Mon thru Fri and take the weekend off. I did a walk/run combo for 30 min a day. Increasing the run time a little each week. That was 6 months ago and I now run 3 miles every weekday morning.
  • spargita
    spargita Posts: 6 Member
    I am in my last week of C25K and have a 5K in 3 weeks. I started out doing it 3 days a week. About half way through, I started running 4-5 times a week, depending on how I was feeling and how my body was responding For the past two weeks, I've run 6 times a week. It's important to listen to your body and rest when you need to. One day of rest will not set you back; injury and overdoing it will. Definitely do not do it twice a day; instead add an additional day.
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  • rward007
    rward007 Posts: 32
    Distance seemed to be a bigger factor in my bouts with injuries and running. I did have bad shin splints when I first started, but those went away. I ran 5k distance for about 6 months, then I jumped to 10k, 14k, and half marathon in the following 6 months. That was too fast I'm guessing. I've had tendonitis in a couple spots and some knee pain. Everyone is different, but I definitely made it worse by constantly pushing my distance and not backing off when I first felt pain. Now I'm not doing any running or impact cardio while my knee recovers.

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