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Running: Is it best to run several times a week?
Whether it is the first run, healthy running or marathon preparation, many runners will have such confusion. Is it best to run several times a week or how often? This is one of the three basic problems of running. The other two are how fast you run (training intensity) and how long you run (training time).
In fact, there are no standard answers to these questions. Each runner's purpose of running, daily routine and running experience are not the same, some runners want to lose weight, some runners want to be healthy, and some runners pursue results...
research shows
For the sake of health, each runner runs at least 3 times a week; for elite players, some do need two runs a day. This training method is also mentioned below (see “You Can Run Fasterâ€). This training method is feasible, but there are also sophisticated.
Minimum frequency of running training at least 3 times a week
1 Minimum activity of adults
According to the American Physical Activity Guideline, adults should perform at least 150 minutes (2 hours and 30 minutes) of moderate intensity or 75 minutes (1 hour and 15 minutes) of high-intensity physical activity each week. Therefore, for adult runners, run at least 3 times a week for an average of at least 25 minutes each time.
2 Minimum activity and optimal activity
The American Physical Activity Guide also pointed out that the more exercise, the greater the health benefits, that is to say, if you increase the amount of running within a certain range, the health benefits you can get will be even greater. Studies have found that about 5 hours of moderate-intensity activity, or 2.5 hours of high-intensity physical activity, improve health. Therefore, there is a 1:2 relationship between the minimum activity and the optimal activity.
3 How to arrange weekly training
For ordinary runners, there is no need to run every day. If you want to make progress with enough running, you have to run at least 3 times a week while ensuring efficiency. For example, choose anti-lactic acid to run, improve lactic acid tolerance; speed training, to enhance the fastest speed; long-distance running, improve aerobic endurance. On the day when you are not running, you can choose to go swimming, yoga, weightlifting or other cross-training.
The main reason for choosing to run only three times a week is to minimize the risk of injury. As we all know, running has a certain risk of injury, the general chance of injury will increase with the increase in running. Many runners can not run every day without injury, then you can choose to run 3-4 times a week, other time arrangements for cross-training.
Of course, this will not reduce your running ability. On the contrary, reasonable cross-training has the following advantages:
Make physical development fully developed
Reduce the chance of damage
Helps to continuously improve athletic ability
Increase the fun of training
Running training maximum frequency two runs a day
For non-elite contestants, the most common running frequency is 6-7 times a week. Only the most serious runners will have the habit of running more than 7 times a week, that is, choose to run two times a day. In many cases, it is to achieve a certain amount of running goals.
"But for marathon training, this adaptive change that emphasizes endurance, such as depleting glycogen reserves, provides the body with a stimulus to store more glycogen and exercise the muscle to call more fat at a given pace. In the same At speeds, an 11-kilometer and 8-kilometer training will not add up to the benefits provided by a single 19-kilometre run." - "You can run faster."
For running racers preparing for marathon training, if a single running training has not reached the maximum limit (generally refers to the weekly running amount of 121 km or more), it is not recommended to start a fixed day two runs. If your weekly run is less than 121 kilometers, but you want to run two runs a day, of course, but it is not necessary. This will only take extra time and effort to carry out this training. After all, you will need to change equipment, go out, stretch, bath, etc. At the same time, avoid two difficult running training sessions in a day.
Last few words
No matter what kind of running training, you need to ensure that you have enough ability to support the completion of the entire training. For advanced runners, the marathon should be finished, not finished. Therefore, it is also very important to resume as soon as possible in preparation for training, including supplementary strength training and usual diet and nutritional supplements.
If you do not recover well, you will lead to excessive training and you will not be able to respond positively to training. About the six factors of recovery, the success or failure of the marathon, and the targeted training of different weekly runs, "You can run faster" is explained in great detail.