How Often Should You Run

Running is a fantastic outdoor activity. What makes this activity great is that anyone can do it, and you don’t need any equipment or gear to get started. Furthermore, running is not only an excellent recreational or physical activity for many reasons, but it is also highly advised by medical experts. That is because, in order to be healthy or stay fit, you need to exercise.

Most runners already know these facts about running. So the question that many ask themselves is, “how often should I run?” In general, any amount of running is good for the body, including the mind. If you understand a little about the human body, you’ll realize that it is meant to move, so any kind of physical movement is beneficial. Therefore, there is a follow-up question to this question: what reason do you want to take up running for?

How Often Should I Run to Lose Weight

For most people who decide to start running, it is for the purpose of losing weight. It’s widespread knowledge that exercising, which can include running, for 20-30 minutes a day can help you significantly lose weight.

If you’re curious about how often should you run a week, the World Health Organization recommends adults exercise between 150 to 300 minutes weekly. So if you don’t wish to run every day but want to meet your weekly running quota, then five times a week on a 30-minute runtime will still do the trick.

How much weight you lose also depends on other factors

One thing to keep in mind and that many fail to consider is that there are other factors to losing weight besides how often you run. Two that contribute considerably are your body weight and your running speed. For example, someone who weighs around 55 kg can lose about 300 calories from a 30-minute run, while someone who is 85 kg can burn around 450. Additionally, the faster you run, the more calories you will burn.

Another factor that can affect your weight loss is your running technique. Although everyone knows how to run, not everybody runs exactly the same way. Some swing their arms more than others, while some, particularly tall individuals, take larger strides. These extra or bigger movements can use up more energy. So if you’re new to running or want to challenge yourself, you can try different techniques and see what works best with your goal.

Setting goals will help you run better

Everyone would agree that goals help you achieve your dreams and wishes in life. So if you want to start running, even if you’re not sure what purpose it’s for yet, it drastically helps to have an end goal. By creating something to reach, you’re giving yourself a benchmark or starting point.

One of the hardest things that runners experience, especially beginners, is discouragement. So having a goal to accomplish makes you less likely to feel discouraged since you have something to work towards. Whether your reason is to lose a few kilos or increase your physical stamina, running with a goal in mind will undoubtedly make the exercise easier and worthwhile.

Never forget to have sufficient rest

In every physical activity you do, make sure to have sufficient rest. This might mean setting a day or two aside each week as your rest days where you don’t go running. If you’re new to running and aren’t able to run an entire 30-minute session, your rest might be to stop for 5 minutes after the first 15 minutes before you finish the remaining 15. However you plan your rest periods, you’ll only end up doing more harm to your body than good without rest.


You will find that running is an activity any health professional, including personal trainers and physical coaches, will recommend for good health and fitness. In addition, running is not all about going in circles or running laps. You can diversify the speed, intensity, and style. The best thing about running is that you can practically do it anywhere (even indoors) and anytime.

About The Author

AthletePath Staff

We are a team of enthusiasts and professional athletes thriving to provide you with helpful advice on buying everything you may ever need to become a better athlete.

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