How many times a week should I run?

Saturday, 05 September 2009

How many times a week should I run?
I've been working out at the gym 3x a week... and now I'd like some running into the mix.

But I have *no* idea how to mix running with the gym. Here are my options:
- Alternate days between running outdoors and going to the gym (3x/week each)
- Alternate three days: gym, running, rest, gym, running, rest (2x/week each)
- Umm... something else entirely?
Basically I have no idea how to integrate running into my workout routine. And is it possible that by running and working out 6x a week, I may be overtraining?

Do you run? If so, how many times a week do you run... and how do you mix it up with your gym workouts?

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Comments (25)

Generally when it comes to running, I think the recommendation is no more than 4x a week. You can cause your body all sorts of harm if you over-do it. Although, you could always chuck in 15-20 minutes of running/jogging as a warm up, whether at the gym or at home. You can always increase it :)
- 9/5/2009 10:28 PM
- xclevermealsx@xanga (message)
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Are you currently doing any cardio
Personally, I run 6x a week - one long run, 5x normal runs of 11k
I also work out (weightlift) 3x or more a week
I also recommend that if you do both on the same day then you should run before you weightlift
Also, start off with 3 days of running a week and gradually increase the days
Personally, I don't think you need to do a running warm up unless you are doing a speed workout - otherwise you would incorporate the warmup into your distance.
- 9/5/2009 10:39 PM
- JoeytheGenie@xanga (message)
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I run six days a week. But I'd recommend running three times a week for someone just starting out
- 9/5/2009 10:47 PM
- StarlitGoodbyes@xanga (message)
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I probably wouldn't run much when you're just starting out, but you could eventually work up to whatever you felt comfortable with. I used to run cross crounty in school and we worked out in the gym everyday and ran everyday, even on the weekends sometimes. We'd do one in the morning and the other in the afternoon, but we were training. So it would really depend on what you feel comfortable doing.
- 9/5/2009 10:57 PM
- itscatwithak@xanga (message)
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@StarlitGoodbyes@xanga - When you run and you feel a pain on your lower side- should you keep running? Do you run UNTIL you feel this pain and then after a while know you should stop? Also, my nose runs like crazy when I run, normal?
- 9/5/2009 11:04 PM
- schiiism@xanga (message)
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I run every day in the morning for at least 45 minutes or an hour.
- 9/5/2009 11:06 PM
- soniiuh@xanga (message)
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@schiiism@xanga - My nose runs when I run sometimes.. I don't know why, I'm assuming it's normal. [And for me, possibly from allergies because I usually run outside].

And if you have any serious pain while running, you ought to get it checked out by a professional. Otherwise, just make sure you're staying hydrated and warming up properly before you run. That could help that problem. Just don't push yourself too hard if something like that hurts because you might cause some more serious damage.
- 9/5/2009 11:14 PM
- StarlitGoodbyes@xanga (message)
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I run one days a week......haha！
- 9/6/2009 1:08 AM
- Hane0218@xanga (message)
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i run/brisk walk in the evenings for an hour...
- 9/6/2009 2:58 AM
- xXCrystal_RaindropsXx@xanga (message)
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I'd say you could run one day a week or everday of the week, but starting out maybe go for three days?
- 9/6/2009 7:30 AM
- chelseanataliex@xanga (message)
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@schiiism@xanga - It sounds like you're describing side stitches, which are likely caused by the stretching of ligaments attached to your diaphragm. While still running, try taking in a really deep breath and then exhaling as hard and as long as you can. If it doesn't work the first time, do the same thing one or two more times, and the pain should go away.
My nose runs while running, too, and so does my sister's. It's pretty normal.
- 9/6/2009 9:21 AM
- methodElevated@xanga (message)
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I run 4-6 days a week, and do strength and cross training to supplement it. I'm preparing for a race at the end of September.
- 9/6/2009 9:16 AM
- methodElevated@xanga (message)
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As for "incorporating" running into your workout, do you live far from your gym? Use a backpack and walk to/from the gym. As you do this, start light jogging on the way to and from. Eventually, you'll run all the time back and forth. Instead of hitting the gym 3x a week, hit it 5 or 6, but alternate your activities when there. Incorporate weightlifting into your routine, for strength/core building is very important too. I ride a bike to the gym daily, (2 miles, takes about 15 minutes) then hit the ellipctical or the stairmaster for about 30, until I have a good cardio going. Then I hit the machines or free weights, alternating upper and lower workouts daily, hitting the abs every day. (hard to over exercise those damned abs...) about every third day instead of my cardio, I hit the pool and swim laps, and one or two days a week I'll do a cardio kick boxing class. Then I ride home. Total workout time including transportation...1:45 to 2 hours. I leave the house at 6 am, am back, showered and ready for work by 8:30...
- 9/6/2009 9:20 AM
- Ork58@xanga (message)
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I guess it depends on what you want top achieve, I know that some people have different theories on running and training with weights. Before people go all crazy, I just want to let poeple know that I'm not trying to step on anynody's toes. Its just a personal opinion.

With that aside, I play Kendo.. So when I train, I usually train weights to gain strength, explaosive, and muscle endurance.

Ok, based on what I read.. You are trying to get toned, have strength, and increase overall fitness.. Incorporating a run into the workout is fine, but what I do is usually run at the end of my workouts.. It will burn more than the normal amount if you run at the beginning 15 -20 mins. Also try running on an incline about 4% its a good workout and works on your buns too!

I workout 5x a weeka day, play Kendo for 7x week.. But if you are going to train 6x - 7x a week I suggest to take a week off after 4 weeks of training hard like that. You'll notice over training if you can't have proper sleeping patters ie: waking up in the middle of the night a lot. Or if your ear feels hot, mood changes, unable to concentrate on things...

Hope this helps...

Happy Training!

P.S: If you are trying to achieve balance, running usually eats away at muscle if you over do it. Thus you will lose some strength and muscle tone. Its a balancing act, monitor your results and keep a close eye on it so you can reach your goals.
- 9/6/2009 12:37 PM
- boomer892@xanga (message)
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i started with 7 days a week.
(im in cross country)
but then i'd have lazy days so it became 6x
but during the summer i stopped completely so once school starts, i'll be hitting the road 7x again...
i found it a time saver for me when i hit the gym at lunch to do stuff there so that way i had more time to run afterschool. but thats just me.

p.s. you can just run on a treadmill @ the gym?
- 9/6/2009 2:58 PM
- princessremy@xanga (message)
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they say if you're trying to lose weight/burn calories the best way to do it is 10 minutes of cardio, 10 minutes weights, 10 cardio, 10 weights, etc for as long as you like, because you burn more calories when your heart rate is high, so if you keep it high during your weight-lifting you'll burn more.
- 9/6/2009 3:45 PM
- clandestin_e@xanga (message)
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5 or 6 times a week
- 9/6/2009 6:12 PM
- xo_picklesmith_ox@xanga (message)
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@soniiuh@xanga - Same here but I do it in the evening instead.
It's a really good workout for the entire body. You could run everyday as long as you start off small. When I started, I couldn't do more than 10 minutes. haha I gradually added time to my workout.
- 9/6/2009 8:39 PM
- Agent_Spanky@xanga (message)
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Gym should be done thrice a week so the other two days you can go for walking or running. And I usually take an off from both on weekends. It works great for me.
- 9/7/2009 4:29 AM
- Physique Bodyware USA (site)
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i'm at the gym 6 or 7 days a week. i use a treadmill 3 times a week for 30 minutes. for example, tomorrow night i'm running on the treadmill for 30 minutes and doing a spin class.
- 9/7/2009 2:04 PM
- choosingausernameishard@xanga (message)
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If you're lifting 3x a week, I'd run on the days you aren't lifting. Like, monday: lift; tuesday:run: wednesday:lift; thursday run etc. I only run two days a week, but I lift 5-6 days a week, and i'm still making progress. So, just run on the off days, that way you won't lose muscle mass. Just remember to take into account the calories you burn on the running days, so you don't eat too little, and lose muscle.
- 9/7/2009 2:36 PM
- dayscue4 (message)
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you need at least one, if not 2 days of rest. i recommend 1 day gym (weight/cross training), 1 day running, 1 day gym, 1 day rest, 1 day running, 1 day gym, 1 day rest, 1 day gym, 1 day running, 1 day gym, 1 day rest.. see the pattern here... you will loose the most weight, keep your metabolism rev'd & feel great if you follow this..
- 9/8/2009 10:21 AM
- organicallythin@xanga (message)
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I would try jogging 5 days a week. It doesn't have to be anything crucial. Just like 20-30 minutes. I try running/walking for at least an hour. I'm not at 5 days a week yet but that's my goal. I've been procrastinating lately :/
- 9/20/2009 9:31 PM
- B1ANCACACA@xanga (message)
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This post has motivated me to start trying to run again. I never knew running was so hard until I tried it!
- 9/22/2009 12:20 AM
- tigerdauphin@xanga (message)
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I run everyday, but I suggest lowering it down to about 2 or 3 days if you're just starting out. :]
- 10/12/2009 4:07 PM
- WeHaveTheRansom@xanga (message)
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