Shorter Runs Every Day vs. Longer Runs Every Other Day

Audio Transcript

Coach Hayley: Hey everyone. I am your community manager here at Runners Connect. I will be here with your daily podcast this week.

I hope you are having a great day and thanks for tuning in to the show. We’d love to help you guys to improve as runners so if you have a question, don’t hesitate to submit it at runnersconnect.net/daily.

Today we have a great question from Tia.

Tia: I’m proud and embarrassed to say that I have managed to return to running after a six-year hiatus.

I’m not yet following a specific training plan but just trying to increase distance by 10% percent a week and running an easy 11-minute mile pace.

Do you think it’s better to run every day and run a shorter distance, like two to three miles or better to run every other day and run a longer distance of four to six miles? Thanks in advance.

Hayley: First, well done on your come back Tia, that’s really great. I think that you’re doing exactly the right things so far, keep pace easy and gradually increase the mileage.

Regarding your question that does depend on several factors and there are pros and cons to each way.

Running a greater number of days, a week helps just spread out your mileage. Each individual day will be shorter.

This can sometimes be better where recovery is concerned. Shorter runs will fatigue your muscles less and you’ll also increase the number of days that you’re delivering oxygen rich blood and nutrients to work your muscles.

However, adding more days to your week can also increase the load on an already tight schedule outside of running. It might make a program harder to stick to and cause problems motivation for some people.

Your muscles and ligaments will also have less time to recover in between runs. So, the best thing for you is not necessarily the best thing for every runner.

Looking at your question, I’d suggest that it might be worth a blended approach. Perhaps a bit of the distance of your runs until you’re running around six to eight miles and then experiment with adding in another run day.

If that goes well, when you’re hitting six to eight miles in a day again with one longer run, then experiment with adding in another day.

As you’re getting back into it, I’d suggest at least one rest day per week. I also suggest considering your daily schedule. Are more miles on less days easy for you to fit in or is it easier if you to fit in more days with less miles in them?

You also didn’t mention whether your hiatus was due to injury or whether you’re currently struggling with any niggles.

If so, it might be worth having two to three non-running days per week. That will help with keeping the injuries at bay.

Also, what’s going to keep you most motivated? Are you the type that fall out of running if you have to do it every day, or do you run best when you get into a routine?

From a running perspective, neither one of the other is better so please think about what works best for you in your current circumstances. I would keep in at least one rest day.

I’d also like to offer some advice regarding a mileage build up. It sounds like you’re doing it sensibly. Although sticking rigidly to 10% each week isn’t always necessary.

For example, is a good idea to have a down week, say three weeks where you increase the mileage for one week where you drop it down again. Scheduled down weeks can help prevent injury and keep you feeling fresh.

Another factor that you might consider spreading out some of that mileage is including a longer run. Build one run so that it’s longer than the other runs in the week by adding one to two miles to it and then it becomes your long run for the week.

I’m sure you’re familiar with that having been a runner before. That can really help with the mileage distribution.

I really hope that that answers your question and that is giving you some ideas and some things to think about.

I’m sure that plenty of other runners who are building out will find that information helpful so thanks for that question Tia.

If those of you listening have a question that you like myself or one of the Runners Connect coaches to answer, head over to runnersconnect.net/daily and click the record button to send us your question.

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