When you're starting out to be a runner, it is often difficult to know what is a correct schedule – how often should you run. It's easy to find examples of people doing it every day – which is great if you've been a runner for some time. But for beginners, running everyday can look more like a chore than anything else.
Here's a tip – if you are a beginner or just starting out, start slow. You need to give your body time to adjust. For most people, becoming a runner is very different than what their bodies are used to. Show your body how easy it is. Do not overexert yourself – let running become enjoyable; something you WANT to do.
For beginners, the optimal schedule would be to run 3 or 4 times a week, with at least a day's rest in between. Start out by doing it 3 times a week, moving towards running every other day as you get better. When you get used to it (but ONLY when you get used to it), you can move on to running every day.
Having that day of rest is important – especially for beginners – for two reasons. First, it gives you time to adjust. Think of it this way – if you hit yourself with a hammer, it hurts but you'll get over it; If you hit yourself with a hammer two times in a row, you'll want to throw the hammer away. The day of rest reduces the stress that your body will get from the change of habit.
The second reason for why the day of rest is important is physiological. When you're running, your muscles will be working more than usual. Increased stress causes your muscles to adjust, which takes time. The day of rest gives your muscles time to grow and change – which makes you a better runner over time. That is why the day you DO NOT run is just as important as the day you DO.
The general tip for beginner runners is to UNDER-perform; to run less often, slower, and for a shorter time than you can. This does two things. First, it sends a message to your subconscious mind, saying "see, nothing to it." Second, it leaves you wanting more – you want to run longer, faster, more often. So the next time you go out running, you're fulfilling a desire you have, and not doing something you have to do.
This may seem inefficient at first. But remember – the goal a beginner runner needs to have initially, is to turn running into a habit. It generally takes about 28 repetitions for something to become a habit – so it will take a few weeks of "slow" runs to get you going. But as you begin doing it habitually, the result will be magical.
Source by Jim Crowlins