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Since I started working a 9 to 5 it’s safe to say that I’ve been struggling with finding time to get my runs in. At the moment, I’m managing to fit a 5K in three or four times through the week. Fortunately, I’m able to fit in some much longer runs through the weekend. This got me wondering, is it ok to only run on weekends?
As a general rule, running multiple times throughout the week is better than only running a couple of times on a weekend. However, some studies have suggested that high-quality exercising through the weekend could provide some, if not all, of the same benefits as average exercise done multiple times throughout the week.
Typically, adults need around 150 minutes of moderate-intensity physical activity a week. That’s around 1 and a half hours. If we only did running for this and assumed that we are completing a mile every ten minutes, then that’s around 15 miles. Whilst 7 and a half miles a day on Saturday and the same again on Sunday might sound difficult to someone who’s new to running. It isn’t impossible.
When looking at the science around exercising only on weekends there are some great findings. Forgetting for a second that the recommended amount needed to exercise is 150 minutes, this study found that “the weekend warrior” (those who only exercise on weekends) had a smaller chance of developing serious issues including cancer and cardiovascular diseases, regardless of the 150-minute recommended time frame. Put simply, running only on the weekend can do amazing things for your body.
You can hear more about the science of exercising only on weekends with the video below:
What Runners think
Something to remember when asking the question, “is it ok to only run on weekends?” is that it can depend entirely on what your goals are. For this reason, I held a poll with 274 runners asking them whether or not they thought that running on weekends was enough. The results are in:
| Choice | VOTES (%) |
| Running on weekends is enough | 92 (33.6%) |
| Running on weekends is nowhere near enough | 182 (66.4%) |
I kind of expected when I was asking a group of running enthusiasts that the majority would believe that running on weekends was nowhere near enough. That being said, it’s great to see that more than 30% of runners believe running on the weekend is enough. Some of the runners who voted had this to say:
“Depends upon your goals Running once a week is thousand times better than not running at all. Running twice a week is better again. In terms of improving your health, running at only the weekend is more than enough But if you’re wanting to improve at running, I’m not sure it’s enough. Especially as to build on your weekly mileage only on the weekends puts you at higher risk of injury than building your mileage split over more days”
dontbeadentist
“For improving your health, sure. Any step is always a step and something to value.
If you don’t have much time and would have to stress to run on weekdays then that is not very good for the health either. So you gotta do what feels good for you.
If you want more physical exercise and feel running is difficult, see if you can use movement in your everyday life, line bike/walk/running to/from work. Take the stairs instead of elevator when possible. Take your family and friends out on activities like badminton, swimming, tennis, hiking or whatever you think is nice and that includes movement. Any movement is good”
OneFuzzyBlueberry
“For overall health, it’s recommended to get at least 150 minutes per week of moderate-intensity aerobic activity, or 75 minutes per week of vigorous aerobic activity. So if you can do that with your weekend running + maybe some walking or other activities throughout the week, then that’s plenty!”
ashtree35
It seems as if the general consensus amongst runners is that running only on the weekends can be great for your health but if you’re looking at improving your overall running ability then you probably need to do it a few more times a week.
Pros To Running On Weekends
- More Time For Longer Runs – Running for long periods has been linked to dozens of benefits. Examples include improving endurance, muscle power and training your body to use fat over fuel. With this in mind, it’s worth trying to find the time to fit in some long-distance runs. I would personally say that around 7 miles count as long-distance. However, in athletics, it’s more like 3000 metres (1.86 miles). If you’re only able to fit in a mile or so on a weekday morning then running on the weekend could be your chance to fit in some long-distance runs.
- Easier To Fit Into Schedulle- Generally speaking, I have more time to run on weekends than I do on the weekday before or after work. That’s not to say that it can’t be done. I’ve written a guide on running before work that you can find here. However, there’s no denying that running is generally more enjoyable when you have fewer committments to worry about.
- Great For Group Running – The social aspect of running is something that runners often miss out on when trying to fit in a run during a busy week. Although running groups do meet up through the week, it’s a lot easier to find the time to meet up with a group or a friend on a weekend. Not only is the social aspect a benefit, but also having someone to talk to when running can provide some amazing benefits too. You can find out more about it here.
- Great For Your Health – If we can take anything from the study mentioned above as well as the opinions of the runners who voted in the poll, it’s that you don’t need to run every day of the week in order to get some of the health benefits from running. For example, running for as little as 20 minutes could contribute to beter mood, decreased stress, improved sleep and improved memory. You can find out more about the benefits of running for 20 minutes a day by checking out this article I wrote.
Cons To Running On Weekends
- No Time For Rest – For many people, the weekend is the only time there is to relax and unwind after a busy week. This can be especially true if your job’s physically demanding. Therefore, the last thing you may be wanting to do is to lace up your running shoes and head out for a run. Despite all the negatives to running through the week along with the weekend, I like the fact that I can incorporate it as part of my weekly routine and use the weekend time to relax.
- Other Commitments – Just like rest, the weekend can be the only period that people have to handle other commitments such as chores and hanging out with family and friends. Things that runners plan on doing through weekends can also vary massivley. So making the time for a run can be a lot more difficult than fitting one into a week day when you know where you need to be and what time you need to be there.
- Have To Go Hard Or Go Home – If you are trying to fit in all your runs through the weekend, you’re going to need to put in a lot more effort than if you were trying to space your runs out through the week also. Whilst there’s nothing wrong with putting in 100%, pushing too hard could result in fatigue and potentialy even injury, making it a lot harder to enjoy the rest of your weekend.
What If I Can Only Run On Weekends?
If your week is packed with commitments and you have no option but only to run on the weekend then never fear. On the plus side, you can make the most out of the pros mentioned above.
If you have no other option but to only run on weekends, consider mixing your runs with other types of exercise that complement each other. This way you don’t overdo it. Examples include weight lifting, body weight training, and HIIT workouts.
If you’re really pushed for time during the week, then even the smallest kinds of exercise can make a difference. For example, even running in place can be done in a small space for a short period. You can find out more about running in place here.
When Is The Best Time To Run During A Weekend?
If you’re trying to figure out when the best time is to run on a weekend, consider what else you have planned for the day. By finding a time that won’t interfere with your other weekend plans, you give yourself the best possible chance of completing your run.
In my experience, it varies greatly on what else I plan to do throughout the day. That being said, there are two times through the weekend that I believe are generally the most beneficial for running.
Saturday Morning
Saturday morning runs are excellent for multiple reasons. I find that I generally have more energy on a Saturday than I do on a Friday or Sunday morning. What’s more, I can do it early enough so that it doesn’t interfere with my weekend plans. If that wasn’t enough, running on a Saturday morning means that runners can take advantage of the general benefits of the morning running. Examples include improving blood pressure levels, mental focus, and weight management.
Sunday Afternoon
If you’re like me and you’re not a fan of Mondays then you’ve probably heard of Sunday Sadness – a phenomenon where we have a conditioned response of feeling anxious and dreading the week ahead. Running is a great way to naturally boost your endorphins which can leave you feeling a lot more positive and upbeat about the week ahead. If you’re planning on heading out for a run on a Sunday afternoon, make sure you do so around 2-3 hours before you plan on going to bed as some research suggests that going to bed straight after exercise can leave you feeling awake and restless.
How Much Running Can You Squeeze Into A Weekend?
We’ve already spoken about how you would need to aim for around 15 miles if you were looking to get the required 150 minutes of exercise a week. But how much running can you squeeze into a weekend?
When trying to figure out how much running you could fit into a weekend, it’s important to first consider your abilities. As a general rule, running beginners should do no more than two runs within a weekend. However, you may also find it beneficial to split up your runs so that you are running shorter distances a higher number of times.
Should You Run Every Weekday?
It’s generally a bad idea to run every day of the week because constantly putting the same muscles and joints under pressure can lead to significant injuries to joints and muscles. Runners who have the time to run on weekdays should consider at least giving themselves two rest days split between workouts.
Rest days don’t necessarily need to involve leaving exercise altogether. Runners can spend time doing other kinds of exercise such as weight lifting and swimming.
