How Often, How Fast, and How Many Miles Should You Run When Starting Out

In the social media world, it can sometimes seem like we’re running on a constant feed and exercising every day of the week. If you are a beginner, one of the most important variables is how often you run, but don’t run every day.

Starting a running activity too hard can turn off your running bug and cause injury. Read some easy tips and get started on the jog.

Running is easy to get started with, as you only need a few accessories. In addition, we can run straight from the home door.

However, start slowly to avoid unnecessary strain injuries. Remember to stretch and warm-up. Once you get started with running, you can gradually increase the power, length, and number of your runs for about 2-3 months.

How often should you run?

Your body needs recovery, so you should not run every day. Have some rest days and weeks. About 3-4 times a week is enough for the beginner.

You might have heard that it’s recommended to exercise for 30 minutes a day. That’s 3 hours and 30 minutes a week.

Don’t worry about this rule as a beginner, you need to build your body up to running first.

I would not recommend running every day of the week as your body needs time to recover. Most runners recommend 1 or 2 days off during a week.

If you lead a hectic life, with a challenging job, I advise you to avoid becoming a weekend warrior. Spread your exercises out over the week and don’t cram as many miles as possible into the weekend.

Your long run should be on a Sunday, with an easy day on Saturday and Monday (keep variety in your exercises). So run at least 3 times a week, ideally 4.

How fast should you run?

Going too fast is a common mistake beginners make. A lot of new runners give up when they have to stop to walk during a run. If you feel you have to stop, you are most likely running too fast – slow down.

As an additional guideline, you should be able to hold a conversation whilst running, without losing breath. If you can do this, your are most likely running at your proper training pace.

If you don’t train at the right pace, you may waste your time or head for a breakdown. Have some variety in your runs. Do some tempo intervals, where you run hard for short distances. Have walk/runs, where you mix between walk and run.

How many miles to run?

Runners talk in miles per week. If you are just running for your health and not for competition, run no more than 15 miles per week. If running is your fitness weapon of choice, hit the roads for at least 6 miles per week, especially if you are trying to lose weight.

I would recommend a balance between the minimum and maximum, but where do you start? I recommend the couch to 5K running plan by


Exercise does not have to be all at once for you to receive the benefits, which is good as it means you can start slowly and take those walk breaks during your runs.

No one needs to aim for a marathon to stay healthy. Vice versa. Recent studies show that a light jogger is a healthier and safer alternative to hard-running jogging.