Take at least 1-2 rest days per week

What to Do

Schedule at least 1-2 complete rest days per week with no running. True beginners should run no more than 3 days per week with a rest day between each run.

Why It Works

Running creates micro-damage in muscles, tendons, and bones that requires time to repair and strengthen. Without adequate rest, this damage accumulates faster than the body can heal, leading to overuse injuries. Running every day is not recommended for beginners because their tissues haven't adapted to repetitive impact yet.

Tips

• Active recovery (walking, gentle yoga, swimming) is fine on rest days
• Sleep is the most important recovery tool — aim for 7-9 hours
• "Easy" run days should be truly easy (conversational pace)
• After 6+ months of consistent running, you can consider adding a 4th or 5th day