Lately, my feed has been full of injured runners.
Shin splints, stress fractures, long runs done through pain, and a lot of people quietly wondering how it all went wrong. If you read my recent post about why RunTok is injured, you’ll know this usually comes down to one thing, doing too much, too often, without enough recovery.
Which is why this question keeps coming up.
How many days a week should you actually run if you want to get fitter, faster and still enjoy it, without ending up injured or burnt out?
After more than ten years of running and plenty of trial and error, I’ve learned that the answer isn’t about doing more. It’s about doing what’s sustainable for you, your body and your life.
Here’s a realistic breakdown of what actually works.
Running 2–3 Days a Week
This is perfect if you’re newer to running, returning after a break, or juggling a busy schedule.
Who it works for:
- Beginners
- Time-poor runners
- Anyone prioritising consistency over intensity
What it looks like:
- 1 easy run
- 1 longer run
- Optional third run for confidence or enjoyment
You can still improve your fitness on 2–3 runs a week if you show up consistently. This is where a lot of people underestimate what’s possible.
This is also where a lot of newer runners get caught out.
You go for a run, you feel great, your mood lifts, your confidence grows and naturally you want to do it more. Running starts to feel like the answer to everything.
The problem is, when that excitement turns into adding extra runs and skipping rest, you’re heading for trouble. Your fitness improves faster than your muscles, tendons and joints can adapt, and that’s often when niggles start to creep in.
Feeling good after a run is a sign things are working, not a signal to remove recovery. Rest is what allows your body to keep improving safely.
Running 3–4 Days a Week (The Sweet Spot)
For most runners, this is the magic number.
Who it works for:
- Regular runners
- People training for a 10K or half marathon
- Anyone wanting progress without burnout
What it looks like:
- 2 easy runs
- 1 speed or tempo session
- 1 longer run
This is the balance I come back to again and again. You get variety, recovery and steady progress without feeling like running takes over your life.
It also leaves space for the things I genuinely love, Pilates and yoga. Having that balance means I can add strength and mobility into my week without feeling like I’m forever exercising or constantly chasing fitness.
This is also where a structured plan really helps. I use Runna, because it adapts sessions around how many days you want to run, rather than forcing you into an unrealistic schedule.
Running 5 Days a Week
More isn’t better, unless it’s intentional.
Who it works for:
- Experienced runners
- Marathon training
- People who genuinely enjoy frequent running
What it looks like:
- 3 easy runs
- 1 speed session
- 1 long run
This is a structure I’ve used myself during marathon training in the past, and it can work really well in that specific context.
The key is that most of these runs should feel easy. If every run feels hard, five days a week will quickly tip into overtraining.
Outside of marathon blocks, or if you’re simply ticking over and maintaining fitness, you don’t need to be running five days a week. In fact, doing this for long periods without enough recovery is often why runners run into problems.
This is also where running multiple marathons close together can start to cause issues. Your body needs time to recover properly between big training cycles and without that space, fatigue and niggles tend to build up quietly in the background.
What I Actually Do
Right now, I usually run three days a week following my plan, then I’ll add an optional parkrun if I fancy it or have the time. Sometimes I’ll run parkrun as part of my plan instead, it all depends on how I’m feeling that week or how busy life has been.
Having a maintenance plan gives me just enough structure to stay motivated, without the pressure of full training. It helps me keep a reasonable level of fitness ticking along, especially if I need to pace a race or jump into something with short notice.
It gives me enough structure to improve, enough flexibility for life, and enough recovery to stay injury-free. When I’ve tried to force five or six days without good reason, it’s never ended well.
Consistency always wins.
My Plan for Sensible Training
- 3 runs a week – enough for progress, not burnout
- Add an optional parkrun if you’re feeling good
- Shuffle the your plan around your life – rest days are part of the plan, not a fail
Use code RWR2 for 2 weeks free to try Runna
Frequently Asked Questions
Can you improve running fitness on 3 days a week?
Yes. Three well-planned runs are far more effective than five rushed or inconsistent ones.
Is it bad to run every day?
Not necessarily, but most runners don’t need to. Rest days are part of training.
Should beginners run every day?
No. Beginners benefit most from recovery and gradual progression.
