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When can I add a fourth running day?



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UNIDENT
Posts: 33,498
11/10/12 1:32 P

Every 'body' is different.

Try it out, and see how you feel. If you find it harder to recover from your runs, or you're tired, short of energy, grumpy, or seeking more caffeine or disproportionately more food, you could be over doing it.

The problem with four running days is that you have to have two consecutive ones. Make sure they're not too close to your long one. Eg Sun long, Tue, Thu and Fri would be great - giving your body Saturday (pre-long) and Monday (post-long) to rest and be ready for the extra demands of the longer run.



NANLEYKW
SparkPoints: (41,499)
Fitness Minutes: (21,631)
Posts: 748
11/9/12 1:58 P

Oops, posting at the same time. Thanks, Jen!



NANLEYKW
SparkPoints: (41,499)
Fitness Minutes: (21,631)
Posts: 748
11/9/12 1:45 P

Sorry, I realize my question wasn't clear. I know it takes time for a new runner to adapt to the stresses of running and so shouldn't run four days a week for a while. What I meant to ask was whether I've been running long enough that I can add that fourth day, or if I should stick to three for a while longer.



SPARK_COACH_JEN
Posts: 54,124
11/9/12 1:45 P

Hello!

If you've been consistently running for 6 months, you should be fine to add an extra day at this point. Just start slow and don't push yourself with pace or distance too much as your body adjusts to the change.

Hope that helps,

Coach Jen



ZORBS13
SparkPoints: (88,544)
Fitness Minutes: (90,820)
Posts: 12,709
11/9/12 1:34 P

Most people do their long runs on Saturday or Sunday because they have more time.



NANLEYKW
SparkPoints: (41,499)
Fitness Minutes: (21,631)
Posts: 748
11/9/12 1:08 P

I've been running for about six months now, three days a week, averaging 3-4 miles per run. I know I should only increase by about 10% per week, but I'd like to start doing three shorter runs and one longer run each week, so I'm wondering when it would be reasonably safe to add a fourth day. (My only injury since I've been running has been some shin splints that I got when I bought new running shoes, but I haven't had any issues since I switched back to my older shoes.)



 
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