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I get pretty busy through most days of the week. So I can only usually knock out around 5K max on any given day before calling it quits. Luckily, when I get to the weekend I have a lot more free time so I can afford to run a lot further for a lot longer. But this got me wondering, what’s better? Running more frequently for shorter distances or running longer over one single period?
As a general rule, it’s better to run more frequently than longer. Running frequently allows runners to build up strength, health, and endurance steadily over time. Whilst running for long distances certainly has its benefits, these don’t last long if runners don’t keep up at least some level of frequency.
With this in mind, it’s worth digging a little further into the pros and cons of each so that you can decide on your own.
What Runners Think
You don’t just need to take my word for it, to get an understanding of the general beliefs around this topic, I asked a group of more than 358 runners whether they thought it was better to run more frequently or for longer. The results are in.
| Choice | Vote |
| It’s Better To Run Frequently | 287 (80.2%) |
| It’s Better To Run Longer | 71 (19.8%) |
“Hey runners, is it better to run more frequently or for longer?”
It was reassuring to see that so many runners agreed that running frequently is better than running longer. Some of the runners who voted had this to say:
“Avoid the extremes (running twice a day every day, or doing just one 20-miler per week and nothing else), and you’ll be fine.”
tdammers
“Somewhere in the middle. If you’re running 30 miles per week, then running a single 30 mile run is a bad idea. Running 30 separate 1-mile runs is also a bad idea.”
ashtree35
The question “Is it better to run more frequently or longer?” is a little ambiguous because it can all come down to a runner’s preferences, what it is they’re trying to achieve, their time, and their current level of fitness. So it may largely be down to asking yourself what you think is best for you. That being said, it’s also worth considering the pros and cons of both:
Pros To Running Frequently
- Less Distance To Run- If you’ve just got into running then going for long distances might seem a little daunting. Furthermore, your current level of fitness might mean that you can easily cover a few miles but a 10-mile run might seem completely unachievable. With this in mind, it’s easier to break down these big distances and build up your abilities over time.
- Less Stress On Body- Running for long distances can lead to a lot of problems if you’re not fully prepared. Injuries such as pulled muscles, shin splints, and blisters can occur if consistent stress is put on the body over a given period. If you’d like to know more about running with blisters, check out this article. I’ve also written a guide on running through injury and managing pain which you can find here.
- More Exercise Done Overall- For me, the longest run I would consider doing in a week is around 10 miles (16K) to a half marathon (21K). Generally speaking, it’s important to give yourself at least one day’s worth of rest. If I chose to run a 5K on each of my training days then I would be covering around 30K (18 miles). If I only ran a half marathon in a week, then I would just be covering 21K (13 miles). Put simply, I’m able to run a lot further by breaking up my workouts throughout the week rather than trying to fit everything into one run.
- Overall Health- Keeping up a consistent routine with your running can have amazing benefits on your overall health. Examples include lower blood pressure, lower resting heart rate, lower cholestrol and healthy weight loss. Put simply, running frequently can help you lead a happier and healthier life.
Cons To Running Frequently
- More Commitment- Running frequently requires runners to show up consistently. Even on days when they have other commitments and obligations. It might help if you try to incorporate running into your daily routine. Even so, running frequently can be a big commitment.
- Less Chance For Recovery- By splitting up your runs across multiple days throughout the week, runners have much less time to give their bodies a chance to recover. If you’ve got a minor blister or sprain on Monday and you plan to run again on Tuesday, there’s a good chance you could make this worse.
- Time-Consuming- Just like the fact that running frequently is a big commitment, it’s also very time-consuming. Whilst a long run might take a while on the day, you give yourself much more time to do other things throughout the rest of the week. In addition to carrying out the run itself, runners need to think about the time it takes to prepare as well as cool down from each run.
- Less Stamina and Endurance- There are many health benefits to running frequently. However, there are many things that frequent runners can miss out on by not running long distances. Lack of stamina and endurance are two of these things. For example, if you frequently run a 5K you might be very good at completing a 5K. But you’re never going to be as good at completing a marathon as you haven’t built up your abilities.
Optimal Frequency For Running
There is some debate about the optimal frequency that runners should consider running on a weekly basis in order to have the biggest impact. For example, I previously mentioned in this article that it’s generally a good idea to take at least one day’s worth of rest. However, many experts recommend that beginner runners should consider running around three or four days a week and consider doing different exercises in between on their rest days.
When it comes to mileage, experts recommend that the health benefits usually begin to taper off at around 19 miles. Any more than this and you will see a great increase in running performance. But there’s unlikely to be much change in your overall health.
If you’re new to running, it’s vital to remember that rest and recovery can be just as important as running itself. Recovery is needed to help repair any muscles that may have become damaged from running as well as help the body grow back fitter and stronger.
Still curious about how many times you should run in a week? Check out this video by the Global Triathlon Network:
Pros To Running Longer
- Great for Endurance- In running, endurance is essentially the ability to run at a sustainable pace for as long a period as possible. The longer you can run, the better your endurance. There is no better way to build your endurance than practicing running for as long as you can and for as far as you can.
- Great for Stamina- Stamina is very similar to endurance. However, it focuses more on the maximum output a runner can give over a maximum period. By running for long distances, you can train your body to have a much better level of stamina than you would be able to achieve by running shorter distances.
- Will Improve Overall Running Ability- This one is pretty straightforward. If you want to get better at running, it’s better to run for as long as you can as well as often as you can.
- Great For Training Long Distance- If you’re training for something like a marathon, it makes sense that you should practice running long distances. It’s often recommended that those who are training for a marathon do a 20-mile run some point leading up to the race so that they can make sure they’re fully prepared. By the way, if you’d like to learn more about how long it takes a beginner to train for a marathon, check out this article I wrote.
Cons To Running Longer
- Can Harm Muscle Growth- If you’re someone who’s new to running but is also trying to build muscle then you may want to avoid distance running for the time being. One study that looked at male runners who ran over long distances found that consistent distance running had a bad impact on muscles and even caused some minor damage. If building a great overall physique is your goal, it might be a good idea to stay away from distance running for the time being.
- Need Larger Blocks Of Time- Depending on your schedule, running for long periods may simply be unmanageable. For example, if you’re planning on running before work then it’s generally a lot easier to run one or two miles in the morning than 20. By the way, if you’d like more tips and tricks on running before work, check out this article.
- More Strain On Your Body- Running for longer distances means putting your body under stress for long periods. NPR warns that excessive running can even result in thickening of the heart tissue, which in turn can lead to some serious problems such as an irregular heartbeat and even a build-up of plaque in the arteries.
- Enjoy Running Less Often- I love running as often as I can and it’s one of the things I look forward to the most when starting my day. I find that keeping it as part of a daily routine leaves me in a better mood and a lot more upbeat. By sacrificing frequent running for long-distance running, I would be missing out on many of the daily benefits.
The Best Distance For Running
There is no single distance that is the best for running. Whilst a beginner may benefit by running anywhere from 1 mile to three miles, a more experienced runner may prefer to run 5 to ten miles. It’s all about finding a distance that works for you.
This is also a difficult question to answer because the “best” distance to run can vary from day to day. For example, if I run 20 miles today it’s unlikely that I’m going to want to do the same again tomorrow.
Rather than looking for a single distance that you should always strive for, try meeting a monthly mileage. As explained above, the best distance to aim for is usually around the 19 mile mark.
Is It Better To Run Faster Or Longer?
Again, this is something that very much depends on what it is you’re trying to achieve.
Running faster will help runners build muscle. Speed training has also been linked to a stronger stride, stronger bones, and more anaerobic endurance. Not to mention the fact that if you’re quickly trying to fit a run into your workout, fast running can be completed a lot quicker than long-running.
Running longer has been connected to improving running efficiency, building on the strength of your heart, and weight loss. Not to mention all of the benefits listed above surrounding long-distance running.
In summary, if you’re wanting to build good strength throughout the muscles and fit a workout into a short amount of time, run faster. If you’re wanting to improve efficiency and heart health, run for longer.
This may all come across a little confusing. There is no single right way to go about running. However, if you’d like a little more guidance, check out this free guide on running routines.
Is It Better To Do Two Short Runs Or One Long Run?
Sometimes you may not have enough stamina and endurance to do a single long run. If you are able to run your ideal distance in a single workout, consider breaking the runs up. Although this will help achieve your goals, it isn’t ideal as you will need to spend time between workouts stretching and preparing, so doing this could take a lot more time. On the other hand, running these shorter distances means less strain on your body and less chance of injury.
