Saying beginner runners shouldn’t run everyday shouldn’t be controversial, but can be.
For beginner runners, the appeal of running every day is often rooted in the desire to make quick progress, improve overall fitness, and establish a consistent exercise routine.
Additionally, daily running can be a simple and accessible form of exercise that doesn’t require a lot of specialized equipment or training.
For beginner runners, daily running can be the spark that burns down all of the momentum and interest in becoming a better runner.
Yes, I know this sounds counter-intuitive to a website that loves running and would love to run everyday.
However, the most detrimental action to any goal is to overdo it at any point in training. Push your limits, sure, but there’s a fine line between progress and defeat.
The Problems with Every Day Running for Beginner Runners
While the desire to run every day is understandable, it can also be detrimental for beginner runners.
Running every day, especially for those who are new to the sport, can increase the risk of injury, decrease performance, and ultimately lead to burnout and decreased motivation. In order to achieve long-term success as a runner, it is important to understand the importance of rest and recovery, and to find a balanced approach to daily running.
Story Time
When I first started my true focus on endurance running, I ran every mile full speed. I never took a day off. Heaven forbid I ever stretch.
It doesn’t take an ultramarathon champion to understand this running approach as a beginner runner was foolish.
On my “day off” when I was a cocky 24 year old living in Tempe, Arizona was to drive to Camelback Mountain in Phoenix and do the ‘Doubleback Camelback’. Camelback Mountain has roughly a 1,300 foot ascent for about 1.25 miles of brief run stretches and climbing . Think constant step ups.
What was the ‘Doubleback Camelback’? Glad you asked.
The ‘Doubleback Camelback’ was where I would start on one end, run up to the top, run down the other side, turn around, and run back over and down.
I was in elite shape. No kids, washboard abs, and all the time in the world.
I also was not improving at my running. I plateaued. I couldn’t run further than 6 miles at my goal marathon pace.
Why? I never rested or recovered. Ever. I just kept grinding.
Thankfully, I’ve learned from those horrible training ways. These days, I build a schedule (and stick to it), run easy on easy days, and actually put effort into recovery.
To All the Run Streakers Out There
Hats off to you. You run streakers are amazing and I’m in awe of you.
Surprised that I’m saying that? You shouldn’t be. I’m proud of you.
From our perspective, for 99%+ beginner runners, run streaking should not be the starting goal and often not the long term goal.
That doesn’t mean you can’t be a run streaker.
We want beginner runners to know that, to be a runner and a good one at that, your existence does not need to be tied to whether you ran every single day.
So, if you are a run streaker, good on ya. If you’re a beginner runner, give us a chance to maybe pull the reigns back a bit. After reading what we have to say about the benefits of not running everyday, you still feel like running every day is worth it, go for it.
If you are asking yourself, “Can I run everyday as a beginner?,” try rephrasing the question to, “What’s my running goal and will running everyday allow me to achieve that?” Maybe it will, but often it won’t.
Can I Run Everyday as a Beginner Runner
Every runner, from beginner running to novice runner to experienced runner, can run however long and fast they choose. I’m not here to tell any runner what they can and can’t do.
Our goal is to shine a light on some of the pitfalls of running training with running too much being one of them.
You can run everyday as a beginner runner, but most runners can’t do so without either plateauing or getting injured.
We want to focus more on learning how to build a steady pace for longer distances.
The following are some of the key impacts from running everyday.
Increased risk of injury
One of the main dangers of running every day for beginner runners is the increased risk of injury.
Overuse injuries such as shin splints, runner’s knee, and plantar fasciitis are common among runners who are not allowing adequate time for rest and recovery.
Running every day puts a lot of stress on the joints, bones, and muscles, and can lead to fatigue. This in turn increases the risk of injury.
Additionally, running every day can lead to muscle imbalances. Certain muscle groups may become overworked while others are neglected.
Decreased Performance Due to Fatigue
Running every day can also lead to decreased performance due to fatigue.
The human body needs time to recover after exercise, and when this time is not allowed, fatigue sets in, which can negatively impact running performance. Fatigue can lead to decreased speed, endurance, and overall energy levels. This will make it more difficult for beginner runners to progress and reach their goals.
Explanation of Why Rest Days are Crucial for Recovery and Improvement
Rest days are an essential component of any running routine, and are crucial for recovery and improvement.
Yes, I know run streakers disagree. I’m sure they left long ago when I told them I’m proud of them earlier.
During rest days, the body has a chance to repair damaged tissues and build new ones. This leads to increased strength and endurance, and a reduced risk of injury.
Additionally, rest days can help prevent burnout, and allow beginner runners to stay motivated and focused on their goals.
By including rest days in their routine, beginner runners can build a sustainable and effective exercise program that promotes health and well-being.
Is It Okay for a Beginner Runner to Run Everyday
In our eyes, general answer, no, beginner runners shouldn’t run everyday.
It’s not that simple, but as discussed here, we have to be honest with ourselves and see if everyday running will result in us hitting our running goals.
Okay’ is all up to the person running. It’s okay to approach running however you choose.
However, I feel like if you’ve got this far, you’re probably already questioning whether running everyday is the smartest approach to your goals.
Stressor versus Stress Reliever
“I must run today to keep my streak alive,” says the oft-injured, sleep-deprived, unmotivated everyday beginner runner.
One of the major benefits of running is the stress relief from all the tension we carry.
However, running everyday may due the opposite and become a stressor instead of a stress reliever if we put undo pressure on our lives.
This was a major problem for me while I was coached. This is not to blame my running coach or others. By the end of my 3.5 years of being coached, I felt stressed to meet the criteria of being coached.
Again, this is not a hit at my coach. It was my failure to continue booking peak race after peak race without having a down training block.
I still highly recommend hiring a running coach.
I provide that personal example of how easily running can become a stressor even for someone who did take 1 day off every week.
Being under stress from time to time during training is healthy and breeds results. Always being stressed to meet an everyday “requirement” spells inevitable problems.
The Most Important Aspect for Beginner Runners
If I could only suggest one approach to a beginner runner, it would be consistency.
Consistency to whatever schedule and routine is established by a beginner runner is what will lead to more success than any specific form technique, perfect speed workout, or long run strategy.
Consistency does NOT mean running everyday.
For more beginner runner tips, check out this post.
Building a consistent running routine
Instead of running every day, beginner runners should focus on building a consistent running routine that includes a mix of running and rest days. This allows the body to recover and avoid overuse injuries, while still allowing for progress and improvement.
A consistent routine also helps establish a habit and provides structure for beginner runners, making it easier to stick to their exercise goals.
Gradual Progression and Avoiding Overtraining
Gradual progression is key for beginner runners, and is an important way to avoid overtraining. Gradual progression helps build endurance and allows beginner runners to reach their goals in a sustainable and effective manner.
Beginner runners shouldn’t run everyday for a multitude of reasons, but overtraining leading to burnout may be the top reason not to for most runners.
Incorporating Other Forms of Exercise
In addition to running, beginner runners should consider incorporating other forms of exercise into their routine.
This can help prevent boredom, and provide a well-rounded fitness program that includes strength training, flexibility, and balance.
Personally, one of the best aspects of ironman training, though totally time consuming, for me was the fact I was doing different types of training. It kept it interesting going from a long run in the park to swimming in the open water reservoir. I hated cycling, but it definitely kept me from being bored from another easy run.
Emphasizing the Importance of Listening to Your Body and Adjusting Accordingly
Finally, beginner runners should emphasize the importance of listening to their body, and adjusting their routine accordingly. This means paying attention to signs of fatigue, injury, and burnout, and adjusting their running schedule accordingly.
By doing so, beginner runners can find a routine that works for them, and maintain their motivation and enjoyment for the sport.
How Often Should Beginners Run
So, we’ve talked a ton about why beginner runners shouldn’t run everyday, but how often should a beginner runner run?
Another way to look at this is, “How many days should a beginner runner rest?”
Though there is no set amount of rest days required for beginner runners, minimally building one full rest day into your routine is a great start and, depending on the running goals intensity, you may be able to add in a second rest day.
To answer how often should beginner runners run, the focus should only be on the required running days that will allow a running to hit their running goal.
That may be 3 days per week to finish a local 5k in two months. That may be 5 days per week to finish their first marathon. Whatever the goal, the key is to be consistent to the running goal and not focus on the number of running days.
Final Thoughts on Everyday Running
The article has discussed the problems with running every day for beginner runners, including increased risk of injury, decreased performance due to fatigue, and mental and physical burnout.
Another great resource on this topic is this article that you might enjoy.
We emphasized the importance of finding a balanced approach to running, including building a consistent routine, gradual progression, incorporating other forms of exercise, and listening to your body. If you could only focus on one aspect of running make it consistency without forcing the stressor of running everyday.
Beginner runners should not be discouraged by not being able to run everyday. The itch to run everyday can come for all of us. Run for your goals and not a streak.
By focusing on a consistent routine, gradual progression, and incorporating other forms of exercise, beginner runners can build a successful running program that lasts a lifetime without having to run everyday.
