Running Twice A Day

Running Twice A Day For Beginners – What Should You Know in 2022

Running twice a day is a great way to burn more calories and stimulate your metabolism. However, that’s not the only benefit to double runs. Running twice a day for beginners is a smart way to increase overall mileage without the need for longer recovery after long runs.

For the more experienced runner, doing a second run can help promote recovery and increase their mileage at the same time.

So, knowing all of this, let’s dive into the benefits of doing double runs.

Why Do Runners Run Twice a Day?

There are many reasons why runners run twice a day. The most common is mileage. Running twice in one day can increase your mileage substantially without needing to do too many long runs. This often promotes fast recovery and allows you to incorporate more variety into your running.

Another reason why double runs are popular is recovery. Often top runners do a light morning jog followed by an interval or tempo session in the afternoon/evening. This helps to loosen up the muscles before the key workout. It can also help to promote weight loss and blood flow.

Two runs are also a great way to include a session of drills and light running, which can help with efficiency, technique, and injury prevention.

However, for a beginner or novice runner, you need to be careful if you plan to run more than once a day. Ideally, a beginner or novice runner should only include double runs if they are easy and the intensity is kept low.

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Running Twice a Day For Beginners

Running Twice a Day For Beginners

If you are a beginner moving into two runs a day, it can be for a variety of reasons. This may include:

– Lack of time for a longer run
– Increase weight loss
– Improve endurance
– Lower stress on the body

For beginners, two runs a day is a good way to increase the number of runs you do each week, without pushing the body over long distances. This can help to speed up recovery between runs and help promote weight loss (if that is your goal), strengthen muscles and improve efficiency.

If you are planning to start running twice a day, then begin with shorter runs. Take your average running distance and halve it, then add slightly more to one of the runs. This way, you will increase mileage slowly and safely. Begin with two runs one or two days a week, then slowly increase it over the following months.

However, only start with two runs if you can run more than 45 minutes at least 3-4 days a week already.


Running Twice A Day Weight Loss

Running twice a day is a great way to promote weight loss. Double runs help your body go through periods of an increased metabolic rate. An increased metabolic rate has been proven to aid in weight loss. Two runs a day will also help you to burn more calories, therefore helping to create a calorie deficit.

However, your body must need more calories throughout the day if you are running twice. That means if you overeat you still may prevent any benefits you get from running twice a day.

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So, it is important to eat the right amount of protein, fats, carbohydrates to help promote recovery between each run. Eating directly after your run (within 30 minutes of finishing) has been proven to rapidly speed up recovery.

Time Between Double Runs

Time Between Double Runs – What Should You know?

the time between double runs can vary depending on the types of workouts. If you are just running easy with low intensity, the minimum time between the two workouts should be 5 hours. This gives the body enough time to recover and replace glycogen stores. Ideally, though the optimal time is around 7-8 hours after your first run.

That means the ideal time to do both runs is first thing in the morning when you wake up. Followed by another run in the early evening. That way you get enough time between workouts, but also can run in sunlight.


How Often Should You Do a Double Run?

Well, it depends on your current mileage and fitness level. Running doubles just once a week, in the beginning, is a good way to introduce double workouts to your training plan.

This is a great way for beginners to start. More experienced runners can take two of their distance runs and split them into double sessions (excluding the long run). You can also introduce a light recovery jog of 30-45 mins in the morning of your planned threshold, interval, or tempo workout.

Ultimately, it depends on what part of the season you are in. Double days a great during the mileage phase to help ramp up your overall mileage.

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However, an increased training load comes with the risk of injury. So, slowly introduce more running into your plan and then allow adequate recovery during the week and every 4-5 weeks (recovery week).


Two runs a day can be a great way to fit in extra training if you don’t have time to do a longer run. However, if you are prone to injury, running twice a day may not be the best option. If you are unsure of whether you should change to this format, reach out to a qualified running coach. They can then look over past training and see whether it can work for you.

If you are aiming to run more than 100km a week you should already be including at least one double day during the week. This will allow you to dedicate one complete day to recovery. Which can help you be consistent in your training and prevent injuries.

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