Posted on 10 June, 2019

How Many Times a Week do you Have to Run to See Results?

By Jacob Andreae in Exercise, Lifestyle, Health, Fitness How Many Times a Week do you Have to Run to See Results?

Running is one of the best exercises you can do for fat loss. It’s effective, it’s easy, and best of all, it’s free!

I’ve always enjoyed running. It was my main sport during my teenage years and it’s easy for me to get back in to. I recognise that might not be the case for everyone, but my wife, Holly, has seen the power of running through living with me, and let me tell you, if she can learn to make running a routine, anyone can!

Running burns visceral fat and strengthens the abdominals better than most other exercises.

Any well-rounded exercise regime should consist of a balance between strength and conditioning, and serve to enhance all components of fitness. However, when it comes to how many days you should run to see results, when those results refer to fat loss, I suggest three to five days.

Example Training Program

Use this guide as an example training program for fat loss.

Day 1 - Strength (full body strength workout)

Day 2 - Recovery run (slow speed and moderate distance)

Day 3 - High-intensity run (stairs, sprints or intervals)

Day 4 - Strength (full body strength workout)

Day 5 - Moderate-intensity run (moderate speed and moderate distance)

Day 6 - Long run (slow speed and long distance)

Day 7 - Rest

This is just an example. You should consider your goals and history with running, strength training, and exercise in general before commencing any training regime. If you have any questions, please leave them in the comments section at the bottom of this article. Additionally, you can join our free online community for ongoing support and coaching.

Running is a fantastic way to burn fat and get fit. Running burns visceral fat and strengthens the abdominals better than most other exercises. For best results, aim for 3 to 5 running sessions per week.

How many times per week do you run? 

Weekly Planner Template

Weekly Planner Template

Want to stay on top of your goals? Use this template to keep your goals in sight.

About Jacob Andreae

About Jacob Andreae

I write and speak about Fitness, Nutrition and Mindset. 

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How Many Times a Week do you Have to Run to See Results?A quick start guide to losing weight and staying on track. Learn the strategies I use to eat and move for optimal health. Includes worksheets to enhance your motivation, commitment and discipline, along with a sample eating plan and exercise program.