To Become a Better Runner, You Need to Run!
Most runners assume that running more days per week automatically increases injury risk.
The research suggests the opposite.
A study examining ultramarathon runners found that athletes (all experienced runners) who only trained 1–2 days per week were more likely to experience injuries than those running 5–6 days per week.
At first glance, that seems backwards. Shouldn't more running create more opportunities to get hurt?
Not necessarily.
What This Tells Us
The body adapts specifically to the demands placed on it.
Running is both a skill and a physical stress. When you run more consistently, your muscles, tendons, bones, and cardiovascular system have more frequent opportunities to adapt to those demands.
When you only run once or twice per week, each run becomes a larger stress relative to what your body is accustomed to handling. Instead of building tolerance gradually, you're repeatedly exposing yourself to workloads that may exceed your current capacity.
Think of it this way:
- Running 20 miles across 5 days is very different from running 20 miles across 2 days.
- The total mileage might be the same, but the distribution of stress is completely different.
- More frequent exposure often allows for better adaptation and recovery between efforts.
Frequency Before Intensity
One of the most common mistakes I see runners make is chasing speed workouts, long runs, or advanced training plans before they've built consistency.
Before worrying about pace, ask yourself:
How many days per week am I actually running?
In many cases, adding another easy run day provides more benefit than adding another hard workout.
General Guidelines
While every runner is different, these are reasonable starting points:
đź‘ź Half Marathon (13.1 miles): Around 4 days per week
đź‘ź Marathon (26.2 miles): Around 5 days per week
👟 Ultramarathon (26.2+ miles): Around 5–6 days per week
These aren't rigid rules, but they reflect what we commonly see among successful and resilient runners, especially in my experience treating injured runners.
The Takeaway
If your goal is to stay healthy and continue improving, focus on consistency before complexity.
The runners who stay healthy long-term are rarely the ones doing the most heroic workouts week over week. They're usually the ones showing up for the boring work, accumulating training gradually, and giving their bodies enough exposure to adapt and strengthen.
Sometimes the safest thing you can do isn't running less.
It's running more consistently.
Shoot me an email at [email protected] and I'll get back to you.
As always,
Happy Running!
- Dr. Erin
Get Back to Running Without Managing It All On Your Own.
If you are a long distance runner stuck in a cycle of frustration. Resigning yourself to the idea that running may never feel good again and you are...
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Confused why rest hasn’t “fixed” their problem
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Anxious that every run could trigger pain
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Overwhelmed with "The 5 Best Exercises for ____!" videos online
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Wishing they could get back to races, long runs, or even a normal training routine
Then let's hop on a 30 Minute Consultation Call today. On this call we will talk about where you're at with running, I will give you my honest assessment and we will figure out the best next step for you. Whether it's working together or finding the next best way to get you where you want to be.
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