Is it lame to run every other day?

If you are only running every other day, you are still miles ahead--figuratively and literally--than the rest of the American population.

It’s lame only if you run on only one leg, not if you run using both legs every other day or even every fourth day.

After a 14-year break from racing, I returned with an every-other-day schedule, never consecutive days. I really liked the "day off" to recover and just not have to deal with getting the run in before/after work.

I was 57 at the time, and still managed a 3:26 marathon and 20:05 for 5K. The next year, I went back to five/six runs per week and improved to 3:07 and 18:58. So there is a "cost" to every-other-day training if you're trying to compete.

Now at 62, I am back to three days a week, never consecutive days, and once again am enjoying not having to schedule running time five or six days a week. And, frankly, I need the extra recovery time. I've got a half marathon next weekend, and a marathon in four weeks; it will be interesting to see how that goes.

I did it once. well 4 times per week.

improved greatly from 25:30 8k to 23:45

basically it is running fresh all the time = so no slow recovery days

everything is pretty much quality.

i mostly did steady states 8-12 miles.

some days were surprisingly fast and some days were not

(example: one day 10 at 5:20 pace; next workout 8 at 5:40)

fastest days i might hit 5:10's for 6 miles.

tried to do one longer day each Sunday (usually after racing) around 6:00 pace for up to 15 miles

this type of training workout incredible well for 9 months, but then once i hit the plateau it stopped working...probably due to only running 25-45 miles per week. should have then switched to getting more miles at slower pace for a while and try again...but there is definitely some merit to this type of training. I mostly cross trained on the off running days. nothing too big or hard. just something to get the body moving.

I'm trying every other day, 10K. Feels better with a rest day. If i only run 5K, then 5-6 days a week isnt an issue. 45yo also. Just started running. My first 5K was only 6 weeks ago.

You certainly have talent. They say you can reach 90% of potential by doing 3 or 4 days training per week. Especially with adequate talent. It makes sense if you do the right mix of quality. Those extra junk miles don't benefit too much. But I'd think if you only did 3-4 days a week and it was all easy, you'd be well off potential but if those 3-4 days were mostly workouts and faster paced "easy runs," then you can hit 90% of potential.

How long have you been back to running three days a week, Allen?

Since last autumn. It's been a little frustrating, as progress has been slow. But then, initially I was logging only 10-15 miles per week. Most weeks are now about 20. A long run every other week (lately) puts me over 30.

Most runs (4-12 miles) are progressions, with the final mile between 5K and 10K race pace. I reintroduced a VO2-max type workout this week -- 3 x 1-mile. Although, honestly, at my pace maybe not "VO2-max" by Daniels definition (nearly 7 minutes for each, ugh!).

Longest run was last week -- 23.6 miles. Half marathon race is a week from today. Marathon in four weeks. I'm 62. Last marathon was four years ago -- 3:07:23 at 58. Probably no better than 3:45 this year. We'll see.

I should mention I took a couple years off almost entirely, due to chronic tendonitis (knees). Three days a week is a now a necessity more than a choice.

Sounds like with the over-distance and the other stuff you are still getting a good "real runner" experience out of your rotation. That has to mean a lot. Not a bad way to go vs. maybe being in a rut of 3-4 miles jogging every day.

It depends on your goals. Every other day is a good way to return to running after a lengthy time off or for novices just getting started. You can actually progress if you gradually make each of those days harder.

At some point... say 3 months, just to pick a date... you'll progress faster by switching to a hard day / easy day approach. A hard day is a long run, intervals, or tempo run. An easy day is a short, recovery run. For example, until you add tempos and intervals, a week might look like this. (You can adjust the relative distances to fit your current fitness level.)

4 miles easy

6 miles

4 miles easy

6 miles

4 miles easy

8-10 miles

Off or crosstraining

One huge benefit of this approach is that it makes running a habit. When you only run every other day, it's easy to skip an extra day and that becomes two days and so on.

I guess it was just a question of time before the obligatory "man up and train like a real runner" response would come.

Man up and train like a real runner.

One thing about running a lot and often is that it really boosts your recovery. You don't feel fresh most of the time, but you don't feel like sh*t anymore either after a long run that would cripple you the next day on 3 runs a week.

In a similar AG as you and also only run 3-4 days a week, out of necessity. You do what you can, and I must say, I now look forward to practically every run. Whereas when I was running 5-6 or even 7 days a week, a lot of my runs were just garbage miles. I felt I had to do them to keep the mileage up.

When I started running at around age 40, I didn't know what the hell I was doing. I had no running base whatsoever. I started with a mile and built up to 6 mile runs. Then like a fool, I tried to double that and do a half marathon. Without a runners base, it gave me runners knee and plantar fasciitis to run too many miles without enough rest days.

When I realized what was happening, I realized that as an older dude, I need to first have a solid running base. I ran every other day for a year. Now I can do 5 or 6 days a week.

if the goal is to improve then ideally you would run the highest amount of time per week you can possible manage without getting injured or overtrained. There is no way around it, want to go faster, run more miles. This means running on tired legs, the so called "recovery runs" (which are not recovery at all). Back to backs will be brutally efficient in developing endurance. Prior to a race a good taper will launch you into super-compensation. The challenge is going slow, finding the time and motivation and always back off if injury or overreaching is is lurking. If the pace is easy enough injury is not likely. I'm 45, speed work is what kills me so i basically quit doing it except for uphills which are a good way to improve vo2max and strength without the impacts of high paces of on flat ground. I would also recommend cycling or swimming. Many "veteran" athletes take an interest on other endurance spots because rotating those is a great way to prevent injuries while doing daily workouts.

Try that theory when you´re 50+