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Running 3 Times a Week: How Does It Help?

Many people have thought of taking up running to improve their physical health and figure but don’t know where to start and how to create the most effective routine.

Maybe you have asked yourself if running 3 times a week will help you reach your goals, but you aren’t quite sure if it is enough. In this article, we will explore the benefits and effects of running while letting you know how many days a week you should run. Let’s get going!

Key Takeaways


  • Running 3 times a week is great to stay in shape
  • Better immune system is one of the many benefits of running
  • Consider experience, work schedule, and age when creating a routine
  • Having proper rest and paying attention to how your body feels is important

So should you run 3 times a week or more?

Running at least 3 times a week is a good start to get going and strengthen your muscles while gaining energy.

Later on, when your body gets used to it you can run more and continue to improve. Of course, this depends on many factors because everyone is different and if for some people this is the right routine, it might not work for others.

Some people need more rest to have their body ready for the next time, while others require less.

Generally, if you want to stay in shape, running 3 times a week works just fine and would help you keep the progress you’ve made so far. But if you want to get into racing condition and be more competent then it is recommended to run at least 5 times a week.

Set your goals

It depends on what your goal is and how soon you want to see results, but to have this it is really important to be consistent and dedicated.

If you need to lose weight, it would be good to measure it at the beginning and then sometime later to be able to keep track of your progress and figure out if this is the routine that works best for your body.

If you want to become a faster runner it would be good to time yourself running a certain distance at the beginning, stick to your running plan and then check if you have improved a week later or so.

Despite choosing how often you should run, you should keep in mind that the distance and intensity of the running are also quite important.

Also, in some cases, other exercises and training are included alongside running. This determines results and the improvement that will be achieved as well.

First, why should you run?

We know that running is a really good activity, but what are the actual benefits of it?

So, running is great for keeping healthy because it strengthens the lungs and bronchi, keeps blood pressure in a normal range as the arteries are fit, it improves the immune system and you are less likely to be sick often, it helps lose fat and weight, it strengthens your muscles so it reduces the chance of being injured and many more.

Despite all these positive effects on physical health, running is also great for mental health as it reduces stress levels and improves general mood and confidence. Running is great for general wellbeing as the saying goes:” In a healthy body, a healthy mind.”

How to determine how many days a week you should run?

There are a few things you should consider and think about in order to be able to find the most suitable running routine for you.

So if you are new to running then it is recommended to take it slow and begin with running every other day which is roughly 3 times a week for about 20-30 minutes because if you take up too much it will have a negative effect and you might end up with exhaustion and various injuries as your body is not yet used to this rhythm.

As a beginner, you want to give your musculoskeletal and cardiovascular systems some time to adapt and develop more endurance. If you already have a history of running then you could run more often.

The best way to determine is to pay attention to the signs your body gives you and the way you feel. If running more than 3 times a week leaves you feeling exhausted and sore, then it might be too much for the time being and in that case, you should take more rest.

What to consider?

Another thing to consider is your work/study schedule as we tend to lead busy lives in today’s modern world. Make sure to figure out how much free time you have during the week and use it wisely, but don’t put too much pressure on yourself because then it might become overbearing.

The most important thing is to set goals and plan a schedule that you can stick to realistically. This will help you stay committed. Age plays a role too as the older we get the more rest our bodies need and we cannot be as fit and resilient as in our youth.

So when forming a routine, take all of these into consideration. You shouldn’t feel bad if on some days you are too tired to go for a run or if you cannot meet all the goals you have set as quickly as you thought.

Always remember that running even just a little is still better than none and that running too much is not always good for you. Hence balance is the key.

  • Running 3 times a week is great if you are a novice, have a busy schedule, and want to include other types of training alongside running.
  • Running 4-5 days a week is great if you have been consistently running with at least more than 6 months of experience, you enjoy long distance runs and you don’t have a high risk of injury.
  • Running 6 days a week is great if you are an experienced runner and also young in age, have big goals to improve performance levels, and have a proper sleep schedule and nutrition.

Running every day is usually not recommended unless you are a professional athlete with no injury problems who can handle this and is already used to it. Even in that case, it is still recommended to have proper rest.

Here are a few tips on how to add more days of running a week without getting injured:

  1. Add a day after consistently running for a few weeks.
  2. Do it when you don’t have any upcoming races or new training plans.
  3. Continue if you feel all right after you have added another day, or return to your previous schedule if you find the new one too tiring.

Final Thoughts

Hopefully, we answered all your questions regarding running and how many times a week you should run, and now it’s time for another run toward reaching your goals. Good luck and keep on running!