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How much is a "normal" amount to run daily?



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ZORBS13
SparkPoints: (97,683)
Fitness Minutes: (98,812)
Posts: 13,025
5/9/13 5:41 A

it's probably your perception that your friends run every day. I have friends who seem to run every day, but they do take a rest day every week. I do not know ANYONE who runs 7 days a week, and the vast majority of my friends are marathoners.

I run 4-5 days a week, and my husband claims I run "every day". Sometimes if my schedule changes one week, my running days will change and I will run 6-7 days in a row, but it is spread out over 2 weeks.

n.b. I have been running for almost 6 years, so I have a very established base.

Edited by: ZORBS13 at: 5/9/2013 (05:42)


PINKPANTHER444
Posts: 692
5/9/13 5:17 A

^^ Good advice. Thanks!



ANARIE
Posts: 12,396
5/9/13 3:01 A

You think you want to train for a half marathon-- so find yourself a good, credible half-marathon training program for beginners, and follow it. It will MAKE you take days off. Every training program out there includes cross-training days. As for the time commitment on the weekends, if weekends aren't good for you, just cross out the names of the days at the top of the training chart and write in the days that do work. In other words, if it says to do your long run on Saturday but you can only spare the time on Tuesday, write "Tuesday" where it says Saturday and "Wednesday" where it says Sunday, and so on. It doesn't matter what day you choose to start your "week," training programs just put long runs on the weekend because that's what most people want. But it DOES matter that you have recovery and cross-training days. If you would lose interest in running if you did something else two or three times a week, that just means you're not really all that interested in running to begin with. There's nothing wrong with that. There IS something wrong with overtraining, getting a permanent overuse injury, and *having* to quit.



UNIDENT
Posts: 33,498
5/8/13 11:59 P

If you can't do it every single day then you'll give up entirely ... and you're happy with this mindset?

You might want to talk to someone about addictions and healthy behaviours. That really isn't normal.



PINKPANTHER444
Posts: 692
5/8/13 9:48 P

I'm pretty limited with other activities as I exercise at home. I've yet to find a DVD that was enjoyable. It's likely if I start walking again ill lose interest in running.



NANLEYKW
SparkPoints: (52,870)
Fitness Minutes: (26,558)
Posts: 829
5/8/13 9:44 P

Until a person has been running about at least six months to a year, they should never run two days in a row (so, basically, that amounts to three days of running and four days of "rest"). Those rest days can absolutely include other exercise--I've done boot camp classes, strength training, and walking on non-running days, but any low-impact workout would be fine.



PINKPANTHER444
Posts: 692
5/8/13 9:33 P

How many rest days are necessary? I have so many friends who run daily and don't abide by this rule at all.



N16351D
Posts: 2,349
5/8/13 2:38 P

It might be helpful to remember that "running " for sport in the United States is not normal. Over the last thirty years the sport/exercise has increased in awareness and competitors, but not only do most people not run, 70% of the population in the US does not do any exercise 4-5 days a week! That is according to the Surgeon General.

But on this message board on the SP website you have, and are, connected to runners. I am one of them that started before it was popular, 40 years ago when I was in high school cross-country. We ran in Keds since Nike and New Balance didn't exist, and Adidas didn't make running shoes at that time.

For twenty years from age 16 - 36, I ran 6-7 days a week. I ran 1/2 marathons and abbreviated triathlons with only a 2-3 mile run in them.

Then I discovered the importance of stretching, the benefit of cross training, and realized that I had been neglecting my other body parts and other favorite sports. Now I incorporate about 7-9 sports into my regular, weekly, workouts. Running is only one of them.

My orthopedic surgeon told me last week the importance of taking a day off between runs. I had hoped to train to run a marathon. He is a runner and has studied knees. Running breaks down soft tissue on targeted joints during the run. The rest day builds them back again, according to this doctor. At age 55, the x-rays and MRI showed that I have very healthy knee tissue, though I have been jogging for four decades. Studies show that runners who take rest days for tissue to rebuild, have healthier soft tissue and better results than those people with sedentary lifestyles.

The benefits of exercise are enormous, affecting many parts of our bodies. Running is a great sport, but do it in moderation. Have long runs, short runs, hill runs and more, but on rest days in between, do other sports/exercise to build muscles in other parts of your body.

Have fun with it!





ROBBIEY
SparkPoints: (99,683)
Fitness Minutes: (49,651)
Posts: 2,876
5/8/13 1:37 P

As much as is fun!



NANLEYKW
SparkPoints: (52,870)
Fitness Minutes: (26,558)
Posts: 829
5/8/13 1:31 P

While 4 miles a day isn't necessarily a lot (though I sure wouldn't have said that a year ago! :) ), 4 miles a day *every day* is too much. The stresses on your legs are cumulative, so that even if you feel okay doing that now, it's adding up every day, and you'll end up injured--and be unable to run for a lot longer than a day.



PINKPANTHER444
Posts: 692
5/7/13 3:09 P

Well I'm really only running 4mi a day which sounds like most ppl's short run. I haven't actually actively started to marathon train yet as I'm worried about the time commitment on the weekends (I have two very young children who are my main priority). I do think I am eating an adequate amount of fat but probably not quality calories in general. I something take issue with volume of food and opt to eat something like a protein bar or peanut butter bc of the texture, creaminess, and volume.



SERGEANTMAJOR
Posts: 6,412
5/7/13 1:34 P

Nutrition point, hunger is caused by a lack of quality fats in your diet not the calories or bulk of the other foods you consume.Fats are the precursors for all hormones and produce the hormone necessary to shut down the appasat in the brain which controls the hunger response. Fats do not make you fat and are necessary for optimum health, you can consume up to 30% of your macro nutrients in the form of good fats.

I will reiterate what others have said, you are over training and under eating.

Edited by: SERGEANTMAJOR at: 5/7/2013 (13:37)


CLARK971
Posts: 704
5/7/13 1:22 P

my "normal"- I run about 9-10 miles a week. (usually 3 days) My range (I am close to your size) to maintain 132 lbs at 5 ft 6 and 44 yrs is 1450-1800 on sparks. You look quite a bit younger than me so I think your calories would be even higher. and I am guessing you run a mile faster than me so you are probably burning more calories than me too. I just increased slightly from my indoor winter running since getting back outside. I increased my calories burned because I noticed that the increased running had made me hungrier. another sight I checked had my calorie intake at 1583 to maintain 130-that was before any exercise factored in. So I think that the high end of my sparks range is good for me. It was really hard for me to grasp that I could eat more calories.



BOKJOY
SparkPoints: (1,941)
Fitness Minutes: (3,496)
Posts: 76
5/7/13 12:43 P

I agree with everyone else that running daily doesn't sound like a good idea. Even Olympic marathon runners don't run every day! Since you ask what others do/what is "normal:" I run half-marathons, and I run them pretty competitively, and I only run 3-4 days a week during training. This includes 1 long run and 2-3 shorter runs that are 3-5 miles (sometimes doing intervals and speed work). Any more than that and I'd seriously hurt myself.

I'd recommend at least one full rest day a week, and a couple cross training days. You said you like walking--what about walking a couple days a week instead of running? Strength training, yoga, Pilates, and similar activities are also great complements to running and will help prevent injury (I can literally tell the difference when I incorporate strength training vs when I don't--SO many fewer knee and hamstring issues). Just some ideas!



NANLEYKW
SparkPoints: (52,870)
Fitness Minutes: (26,558)
Posts: 829
5/6/13 9:56 P

The difference is that running puts something like twice as many pounds of pressure on your legs/knees/ankles/feet as walking does. What about walking on your in-between days, so you don't have to give up the activity entirely, just scale it back to a safer level?



SPARK_COACH_JEN
Posts: 55,622
5/6/13 7:16 P

Walking doesn't put the same strain on your body that running does. Even if you were a daily walker, I still don't think you should be a daily runner :)

Coach Jen



PINKPANTHER444
Posts: 692
5/6/13 6:45 P

Well I have walked daily for years.... Does that help my plight to continue the daily running? It makes me feel so good I'm really resistant to scaling back.



NANLEYKW
SparkPoints: (52,870)
Fitness Minutes: (26,558)
Posts: 829
5/6/13 5:32 P

Yikes, I would say you definitely need to be eating more! I'm only running 10-12 miles a week (in three days of running) right now (though working on building that up), and my daily range is 1500-1850.

I also want to reiterate previous posts that you shouldn't be running every day. Even very experienced runners almost always take at least one rest day per week (more if they aren't training for a race), and with only a month of experience, you should actually take a day off after every run. It's an extremely high-impact activity, and your muscles and joints need the recovery time or you risk injury.



MEGAPEEJ
Posts: 732
5/6/13 3:28 P

"Yes you do lose stored data. If you're on Spark 5 for maintenance and switch to weight loss you lose all tracked information."

I had no idea! Thanks for clarifying that.



KYJO2000
SparkPoints: (7,491)
Fitness Minutes: (5,636)
Posts: 223
5/6/13 3:26 P

I would share the same advice that everyone else listed on here...take some days off and increase your eating a bit. But choose the quality calories you find in strictly fruits, veggies and organic dairies. Don't think that since you run so much that you are able to eat whatever...I doubt you do that, but it seems tempting when others are telling you to eat more since you run so much.

Even with the off days, still increase the eating. Your metabolism is a machine and when we neglect to feed the machine, it doesn't work as well as it should. Keep it up!



PINKPANTHER444
Posts: 692
5/6/13 3:22 P

To be honest I'd like to lose 5# however I seem to be pretty stationary at this weight. I have considered training for a half marathon but worry about the time commitment for the long runs on the weekends.



UNIDENT
Posts: 33,498
5/6/13 3:04 P

Yes you do lose stored data. If you're on Spark 5 for maintenance and switch to weight loss you lose all tracked information.

PINKPANTHER444 there is nothing stopping you setting up a second spark account, that you don't use, just to calculate your needs. You can also manually do it here:

www.sparkpeople.com/resource/calorie_calcu
lation101.asp


Since you are not trying to lose weight, you absolutely need to eat more! Running daily is a massive amount of calories burned weekly, and you definitely need to eat more than 1500. Do the maths at that page. Work it out.

However, running daily is a bad idea for beginners. As Jen said, it's best to do it alternating days and do other cardio or strength training on the 'off' days. Running is very high impact and not to be done daily.

For the sake of your body and health, cut back to 3x/week, do some strength training or cross training other days, and work out how much you really should be eating.



DRAGONCHILDE
SparkPoints: (56,434)
Fitness Minutes: (14,252)
Posts: 9,588
5/6/13 2:35 P

Running every day is not a good idea. It can break down your body instead of building it up. Even accomplished runners take rest days from running.

You don't have to do nothing on your rest days; instead of running every single day,take two days a week to take a leisurely walk... with the kids! Active rest is okay, but you need to give your body time to recover. We get stronger on our rest days.

I will say at 5'7, 128-130 is a normal range. What's your goal with all this exercise? Are you training for an event?

Edited by: DRAGONCHILDE at: 5/6/2013 (14:36)


ZORBS13
SparkPoints: (97,683)
Fitness Minutes: (98,812)
Posts: 13,025
5/6/13 2:30 P

I maintain 25 mpw, running 4 days a week when I'm not training for anything. Peak week during marathon training, I run 50+ miles. I eat about 2000 calories normally, and more when marathon training.



MEGAPEEJ
Posts: 732
5/6/13 2:24 P

You don't lose your stored data at all! I play with my numbers quite a bit - changing the number of weeks to go, changing my calorie output, and it still maintains when I started, how much I weighed, all the graphs, etc. Think of everything you've done as a historical data point - those things won't disappear because of what you're doing in the future.

1200-1500 + running 30 miles a week is too low. You sounds like you're at a good healthy weight but you need to sustain your muscles and body with the right amount of food to stay healthy. And really, even a day of "doing nothing" is when your body rebuilds the muscles that you pushed hard the day before.



PINKPANTHER444
Posts: 692
5/6/13 2:10 P

Jen- I'm not taking any rest days. Prior to starting running about a month ago I was an avid walker and never missed a day. I exercise at home, at 5am before my two young kids wake up so have limited options for off days. Idk what else I would do and can't just accept doing nothing. As far as resetting my kcal goals I have not done so bc my tracker has always been in a maintenance mode and I understand that if I change it I would lose all my stored data. So I have purposely been eating 1200-1500/day though I'm kind of liberal with my tracking (omitting some small items). I weigh between 128-130# and am 5'7.



SPARK_COACH_JEN
Posts: 55,622
5/6/13 1:59 P

Are you taking any rest days? Running is a high impact activity, so I don't recommend doing it daily (and I've been a regular runner for years :). I'd suggest running 3-4 days per week, and if you want to do more cardio, add in some lower impact activities like biking or swimming- in addition to regular strength training.

If you set your calories burned goal to reflect how much exercise you're doing, you should be okay to eat in the calorie range SP suggests.

Coach Jen



DRAGONCHILDE
SparkPoints: (56,434)
Fitness Minutes: (14,252)
Posts: 9,588
5/6/13 1:58 P

What is your current calorie range, and how much do you eat daily? How much are you actually tracking a burning? Running that much (are you taking any rest days? Those are very important for musculoskeletal health.) means you need more fuel than someone who is sedentary.

I wuld estimate that you're looking at around 2500-2800 per week based on what you've said here. That's a LOT.

Edited by: DRAGONCHILDE at: 5/6/2013 (14:03)


MEGAPEEJ
Posts: 732
5/6/13 1:56 P

Are you accounting for the extra calories you're burning in your fitness tracker? All that running should give you more calories to eat - you shouldn't be starving!

A "normal" run for me is all of about 2 miles, 3 or 4 times a week. I'm working on increasing that, I'm just not there yet. But this way I get several rest days to allow my body to get used to it - I think those are important.



PINKPANTHER444
Posts: 692
5/6/13 1:20 P

I'm running 4mi daily during the week and 5 daily on the weekends. I've been starving since I started this. Just curious what a "normal" run is for you daily. And where do you keep your kcals? Any aback ideas?



 
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