Including an additional day of working feels like a good suggestion—till it backfires. The commonest mistake runners make? Including a run that’s too lengthy, too quick or simply plain doesn’t match their week. It’s simple to imagine extra miles will imply extra progress, however should you’re all the time drained or sore, that’s not progress—it’s a warning signal. The purpose of including one other day isn’t to beat your physique into submission. It’s to make your coaching really feel higher, not worse.
Begin small, keep simple
Elisabeth Scott, working coach and host of the podcast Operating Defined, says it greatest:
“Begin with including a sluggish, simple run of 20–half-hour max. Slowly improve distance/length over the following few months if desired. Make the brand new run a restoration or simple run, not a exercise. Extra working ought to improve your coaching, not really feel like a chore!”
That’s it. Not a tough interval session, or a second future. Simply 20 to half-hour of simple motion. Consider it as a bonus shakeout run, not a take a look at.
The place it suits
Let’s say you already run 4 days per week. Add your new run between tougher classes, or on a day that feels naturally lighter. Perhaps you jog on Sunday after your Saturday future, or add a chill midweek run to interrupt up your week.
This new run ought to really feel nearly easy. It is best to end feeling higher than while you began. If it appears like a grind, it’s an excessive amount of, too quickly.
Extra isn’t all the time higher
Let’s be clear: you don’t have to run 5 – 6 days per week to make progress. In case your present schedule works for you, that’s nice. You’ll be able to construct endurance, velocity and power with fewer, targeted runs—particularly when your high quality days (like lengthy runs, exercises or hill classes) are dialed in.
Some runners thrive on three stable days per week, particularly when life is busy or restoration wants additional consideration. So if the concept of including one other run feels overwhelming, don’t pressure it. Coaching ought to assist your life, not stress it out.
Why it really works
However should you do have area for yet one more brief, simple run, it may be a strong software. Operating extra usually—even briefly—improves consistency, helps your physique adapt to a better workload step by step and makes your different runs really feel smoother. You’ll get used to displaying up extra usually, and over time, that consistency can construct into one thing actually sturdy. Simply keep in mind: extra working ought to improve your coaching, not drain it.