{"id":53863,"date":"2025-08-09T00:23:08","date_gmt":"2025-08-09T00:23:08","guid":{"rendered":"https:\/\/www.newsbeep.com\/uk\/53863\/"},"modified":"2025-08-09T00:23:08","modified_gmt":"2025-08-09T00:23:08","slug":"expert-tips-to-make-the-most-of-your-non-running-days","status":"publish","type":"post","link":"https:\/\/www.newsbeep.com\/uk\/53863\/","title":{"rendered":"Expert Tips to Make the Most of Your Non-Running Days"},"content":{"rendered":"

If you\u2019re following a training plan<\/a>, you know the purpose of each run before you lace up. You know if you\u2019ve got a long, endurance-building run ahead of you, or if you\u2019re hitting the track for some speedy intervals<\/a>. Even if you\u2019re heading out for a meandering, zone 2<\/a> jog through the park, you know the point is to keep your RPE low and enjoy yourself. You may deviate from the program from time to time, but generally speaking, every run is part of a bigger strategy. <\/p>\n

But what about your non-running days? They\u2019re part of your training plan, too, and what you choose to do with them can either support or detract from your goals. So, if you\u2019ve been treating every off day as a day off<\/a>, or if you tend to wing it whenever you don\u2019t have a run on the schedule, it\u2019s time to get intentional. Every day counts! <\/p>\n

We asked a few running coaches for their advice on optimizing your non-running days, based on whether you run three, four, five, or six days per week. Of course, every runner is different, and you should do what works for you. But, there are some universal principles and general recommendations that will work for most runners in each category. And, there are a few off-day mistakes<\/a> that every runner should avoid. <\/p>\n

Related StoryFactors to Consider When Planning Your Off Days <\/p>\n

When planning your off days, looking at your running frequency is a good place to start. But there are other training and lifestyle factors to take into account. Even if you\u2019re running the same number of days as someone else, your non-running days may look different, depending on the following:<\/p>\n

Goals <\/p>\n

Why you\u2019re running matters. \u201cI differentiate between the runner who\u2019s training for a race<\/a> and is trying to be very strategic with their running, as opposed to the person who might run a couple of days a week for general health and fitness,\u201d says Jason Fitzgerald, USATF-certified coach and the host of the Strength Running Podcast<\/a>. <\/p>\n

For the runner with performance goals, every choice they make should be in service of their running. That could mean opting for more cross-training<\/a> to build their aerobic base<\/a> but avoiding recreational activities with a high risk of injury, like most team sports. However, someone who\u2019s running to stay in shape may choose to spend an off-day playing pick-up basketball. (And rolling the dice on a rolled ankle.) <\/p>\n

Another example: A runner who wants to increase their muscle mass<\/a> may forgo cross-training altogether to make more time for strength training<\/a>. <\/p>\n

Related StoryExperience and Fitness Level <\/p>\n

People who are newer to running<\/a> may need to prioritize rest more than an experienced runner with a higher level of fitness and \u201cdurability,\u201d says Melissa Kendter<\/a>, ACE-certified trainer and UESCA-certified run coach. <\/p>\n

She notes that doing too much too soon, including ramping up your mileage or filling your non-running days with other forms of exercise, can lead to physical and mental burnout in beginners. \u201cSometimes people can do really well with one complete day off, and then they cycle through their training. Or they may still need two complete days off,\u201d she says. <\/p>\n

Age and Training Age<\/p>\n

Older runners<\/a> may need to approach their non-running days differently than their younger peers, especially if they picked up the sport later in life. \u201cPart of this does depend on the runner\u2019s age and their training age,\u201d Fitzgerald says, referring to how many years you\u2019ve been running. \u201cIf they started running at 60 and they\u2019re only six months into their running career, I might want them to take two days off completely,\u201d he says. <\/p>\n

That said, even someone who\u2019s been running regularly for decades may need to adjust their training plan to prioritize recovery or incorporate more strength training<\/a> to help combat age-related muscle loss<\/a> and improve muscle function. <\/p>\n

Related StoryInjuries <\/p>\n

Injury history is another critical factor. If you\u2019re prone to certain types of overuse injuries<\/a>, you could benefit from more recovery time or low-impact cross-training than someone who\u2019s never dealt with strains, sprains, or fractures. <\/p>\n

Returning to running<\/a> after a sidelining injury? Your body may need more dedicated rest days as you build back your aerobic base and musculoskeletal endurance. <\/p>\n

Your Life Outside of Running <\/p>\n

Depending on what you have going on in your personal life, your non-running days may leave little to no time for complementary training. If that\u2019s the case, get back to basics, says Kaleigh Ray<\/a>, certified running coach and exercise physiologist. <\/p>\n

\u201cMake sure you\u2019re moving and that you\u2019re not sedentary the whole time,\u201d she says. \u201cAnd make sure you\u2019re on your A-game with your sleep<\/a> and nutrition<\/a> so that on your exercise days you can really bring your best.\u201d <\/p>\n

Related StoryHere\u2019s What to Do on Your Non-Running Days <\/p>\n

Every runner\u2019s non-running days are going to look a little different depending on the factors noted above. But, assuming that you have the desire and bandwidth to use your off days to support and improve your running, here are some potential training strategies. Think of them as suggestions, not prescriptions, and modify as necessary. <\/p>\n

When You\u2019re Running 3 Days a Week 2 days: strength train 1 day: cross-train 1 day: rest <\/p>\n

Running three days a week<\/a> is the sweet spot for many runners, including beginners who are gradually ramping up their volume and more advanced runners who value having the flexibility to round out their training. <\/p>\n

All of the coaches we talked to agreed that most runners should aim to strength train at least twice a week, as it can help safeguard against injury and support performance gains. \u201cStrength training<\/a> is what really builds that true strength and power as a runner,\u201d Kendter says. <\/p>\n

Working with four non-running days allows you to dedicate two days to strength training and still have one day for cross-training<\/a> and one dedicated rest day<\/a>, which almost every athlete needs, according to the experts. <\/p>\n

\u201cI want a day where your physiology is not challenged. Let\u2019s not get your heart rate<\/a> up really high. Let\u2019s not do anything for a long time. Let\u2019s not do anything that requires forceful muscle contractions,\u201d Fitzgerald says. <\/p>\n

Related StoryWhen You’re Running 4 Days a Week 2 days: strength train 1 day: rest <\/p>\n

Or <\/p>\n

1 day: strength train1 day: cross-train1 day: rest<\/p>\n

Again, reserve one day for rest or very gentle movement. \u201cMaybe yoga<\/a>, or go for a light walk,\u201d Ray says. For the remaining two days, most runners should prioritize strength training, as they\u2019re already getting a significant amount of aerobic stimulus running four days per week. <\/p>\n

However, if your primary goal is improving your endurance<\/a>, you may want to swap one of those strength-training days for cross-training<\/a>. \u201cIf you are more focused on continuing to build your aerobic base<\/a> and you would like to do more running but just don\u2019t have the ability to have more time on your feet<\/a> yet, you might prioritize something like cycling or swimming that\u2019s going to give you a similar aerobic stimulus [to running],\u201d Ray says. This could apply to the marathoner who struggles with recovery or overuse injuries when they run more than four days per week. <\/p>\n

If you choose to cross-train, don\u2019t drop that second strength-training session. Instead, incorporate it into a planned running day by either running and lifting back-to-back<\/a> or doing two separate workouts, like running in the morning and lifting in the afternoon. \u201cYou want to keep up [strength training] consistently as best you can,\u201d Kendter says. \u201cAnd it doesn\u2019t mean you have to be in the gym for an hour. It can be 20- or 30-minute sessions.\u201d <\/p>\n

Related StoryWhen You\u2019re Running 5 Days a Week 1 day: rest1 day: strength train <\/p>\n

Or <\/p>\n

1 day: rest1 day: cross-train <\/p>\n

After a day of non-negotiable rest, that leaves just one free day. If you plan to get in two strength sessions (it\u2019s not just the coaches\u2019 mandate, by the way; it\u2019s also a recommendation from the Centers for Disease Control and Prevention<\/a>), you\u2019ll need to double up on at least one running day. If you pull a second running\/lifting double, that leaves you a day for cross-training. <\/p>\n

Again, this may be appealing for endurance-focused runners or those who simply enjoy other forms of exercise, like cycling<\/a> and swimming. But if cross-training is not important to you, spend your non-running day strength training. <\/p>\n

Related StoryWhen You\u2019re Running 6 Days a Week <\/p>\n

No surprises here. If you\u2019re running six days a week, that one day off should be all about rest. (This also means you\u2019ll add strength training<\/a> to your run days, twice a week.)<\/p>\n

\u201cThe biggest mistake I see is that people don\u2019t schedule their recovery<\/a> like they do their workouts. They view it as \u2018lazy\u2019 or think that they\u2019re not going to gain adaptations,\u201d Kendter says. But that\u2019s not the case, she says. \u201cRecovery is where your body adapts to the training, and off days are a key part of that.\u201d <\/p>\n

And, yes, some runners successfully exercise seven days a week, but they tend to be more experienced athletes who have worked up to that training frequency and volume<\/a>. And while they may not take a day off, they usually have at least one very easy training day. <\/p>\n

\u201cThat\u2019s okay to do for a little while. But, at some point, you have to take a recovery week<\/a>. You have to give yourself some time,\u201d Fitzgerald says. \u201cYou can pulse up to more frequent training as long as you come back down and focus on recovery when you need it.\u201d <\/p>\n

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