Running doubles is not as easy as just heading out twice a day. Running two times a day can have negative effects if you’re not fully recovered. So, it is important to have intervals between your running sessions.
Running can become addictive, making you want to do it every day. Therefore, the question arises: is running every day ok? And even: is it ok to run twice a day?
The effects of running twice a day could be more taxing on your body. This might mean that you need to adjust how many calories you consume per day and how much sleep you’re getting every night.
If you’re considering adapting to this new form of exercise, it is a good idea to consult your doctor before adding that many runs to your weekly routine.
Benefits Of Running Twice A Day
Former track coach, Steve Magness, says that there is a misconception about doubles. Many runners think that only high-mileage and elite runners benefit from them. But it turns out for many other runners can make good use of this type of exercise.
Adds To Other Training
Add a second run to the day with a challenging session that pushes you to get the maximum post-training benefits.
The second run should be easy and can be done at any time of the day — before, during, or after your scheduled training. Just make sure that you don’t pace hard and stick to an easy conversational speed.
New studies state that doubling up your running workouts can improve fat-burning and trains your body to use glycogen more capably.
Your body also stimulates mitochondria production, which can delay fatigue.
By running twice a day, your body will change such that it doesn’t rely on glycogen as easily, meaning you won’t get tired as quickly.
Double runs have been found to have many health benefits that help individuals across their lifespan.
Double running enables you to go through periods of increased rest and exercise, leading to weight loss or an improved health profile.
When Is Double Running Ineffective?
A breakdown of some of the negative aspects you should know when training with doubles.
Trying To Build Endurance
Sometimes, double running can make up for the lack of weekly mileage. However, this strategy is not recommended when building endurance and muscle strength in distance sports. Make sure to do a long run once or twice a week.
So, if you are looking for better endurance, run further distances at one time rather than cutting your distance in half for two separate runs.
Aiming For Mileage
While you may first find that running twice a day is quite tempting, if your only goal is to increase your mileage, you would be better off increasing the number of days you run than doubling up.
For example, if you’re currently running 5 days a week, try to add an extra run rather than doubling up.
For Marathon Training
Running twice a day is not the optimal strategy for marathon training. Individuals should be mindful of burnout and overtraining by limiting themselves to minimal long-distance running.
How To Start Running Twice A Day?
As we adjust to running twice a day, the body eventually adapts. The new fat-burning state doubles our benefit from increased training and recovery times.
Aim for at least 6-8 hours between runs. Shorter periods, i.e., 2-4 hours, give less time for recovery and are not as effective.
Shorter times between runs might not provide adequate body time to recover sufficiently. At the same time, a longer break diminishes the benefits of double runs.
The shorter but intense runs should be performed in the evening after a tempo run in the morning or hill repeats, following a speed session earlier that day.
This change aims to maximize your high-intensity workouts and minimize morning fatigue.
Many people can burn around 100 calories during a morning jog. A morning jog takes its own time out of the day.
This means that once the afternoon rolls around, there isn’t much time left to burn enough calories to affect metabolism.
If you only have a short amount of time during the day to exercise, you can make it manageable by taking an hour to run before work and an hour to run after work.
It is important to take in enough calories to fuel your next double run, but maintaining a calorie deficit for weight loss can be tricky. So, consultation with a knowledgeable coach or nutritionist may be helpful.
Tips To Optimize Your Double Running
- A cross-training session with weights or yoga, hot tub, and getting a full night’s sleep will help you feel refreshed for the next day and avoid training lethargy as well.
- Replenish your electrolytes to keep the energy-producing process functioning smoothly.
- If you think you can’t stand running for a second time on the same day, you may try out a 30-minute Cross Traction session.
- After a workout session, running for a while increases blood flow and boosts your recovery process.
If you don’t have time to go out for a run, you can try running in place. It doesn’t have all the benefits of running outside, but you can at least have a quick workout when you have a short time (between a work break, for example).
Why Is It Hard To Run Twice A Day?
Keeping up your energy levels with “easy days” and recovery intervals is crucial for training. However, running double the number of miles does not easily apply the same rule.
Running doubles would need a one hundred percent increase in mileage per week. It isn’t easy to adjust to this routine, and the time off or breaks between any mileage increases.
Furthermore, to avoid injury, there should still be some level of gradual increase in mileage.
If you want to maintain the same training intensity, treating two consecutive hard sessions as one session is best. During this break, you can do intervals or active recoveries, such as light walking or quick jogging.
When deciding on an exercise routine, it is not relevant what order you do them in.
However, if you complete an easy routine first, this will help prepare your body for subsequent harder efforts. Completing the easier task last will help aid with muscle recovery.
There aren’t any hard and fast rules for the timing of double runs as it really depends. According to most experts, you should wait at least five hours between runs, or a bit longer between seven and nine hours.