As a new runner, and a master's runner at that, (a runner over the age of 40) it's very important to give your body plenty of time to recover so it can adapt to the training. The body's cells respond in different ways and in different time frames to the applied stress of running. Running stimulates the body to expand its aerobic capacity by building new blood capillaries beds, which is somewhat similar to building new highways, so more oxygen and nutrients can be delivered quickly and efficiently to working muscles. Slow-twitch oxidative muscle fibers are developed, blood volume increases, and glycogen stores expand. More mitochondria and enzymes, necessary for greater energy production, are created. Bone cells are stimulated and make stronger bones; connective tissue, muscles, tendons, and ligaments are strengthened, and on and on. We don't realize all of this internal work going on because we can't see it; however, it becomes evident when overuse injuries, like tendonitis, stress fractures, muscle strains, or shin splints appear.

Three-day-a-week training programs, also typically call for two additional days of aerobic cross-training, like swimming, spinning, or rowing. Preferably, cross-training is an aerobic activity that differs from running enough that it allows your running muscles a break, but still stimulates your aerobic system for a training response. This allows you to increase your aerobic base while not fatiguing your running muscles. Cross-training is intended to enhance your running, not detract from it. Cross-training activity is best done at a moderate intensity level for 45 to 60 minutes, twice a week.

If cross-training does not fit into your weekly schedule due to work or other commitments, then you can add one additional run day per week. Think of it as a recovery run and limit the distance, effort and duration. Listen to your body as you train and you will learn what is best for you. All runners, and especially master's runners, can benefit from weight training, so consider adding weights into your training plan twice a week too. Increasing muscle strength can improve performance and may even reduce the risk of injury!

Frequency—or how often you run—is one of three fundamental variables of training. The other two are duration (how far you run) and intensity (how fast you run). Research shows a person needs to run at least a couple of times a week to get any progressive benefit from it. Many elite runners run as often as 14 times per week. How often should you run?

There is no single right answer to this question. While considerations such as your goals, life schedule, and running experience can and should be used to establish boundaries of too much and too little running frequency for you, within these boundaries you can choose any of a number of different running frequencies based on personal preferences and needs and get the results you seek.

Read more at http://running.competitor.com/2014/08/training/running-101-how-often-should-you-run_12188#vVZPKWWrUqqcZjvC.99

Published on Jul 1, 2014

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