Running Twice a Day: It’s Impact + When, Why and How

Running twice a day is an excellent way to increase stamina. But increasing the mileage, adding a second run increases the chance of injury.

It is important to determine your personal level of preparation in order to prevent injuries.

Running twice a day will be very helpful to the fitness schedule if performed safely and purposefully.

Also, contrary to popular belief, running twice a day is not just for professional athletes or runners.

Both professional and new runners can use double runs to improve their running performance.

In this article, we will talk in detail about running twice a day, is it good or bad, the benefits and many more.

So, what are you waiting for??

Let’s begin our discussion.


Is It Bad to Run Twice A Day?

Is It Bad to Run Twice A Day
Running twice a day is ok if you’re an experienced runner whereas, for beginners, it can be tough. Make sure to gap at least six hours between runs

Well, everything has its pros and cons.

It completely depends on you that whether you want to explore the good side of a thing or the bad side.

During your runs twice a day, your body can become more effective over time, but the risk to encounter injuries due to overtraining often increases.

Let’s look at some of the aspects that you should consider before planning to run twice a day.


Running Twice A Day Totally Depends On You

My advice on running twice a day will vary depending on the runner.

Running twice a day should be adopted by more experienced runners who are used to higher weekly mileage.

Running twice a day can be difficult for a beginner in terms of healing.

Overtraining has been found to be a leading cause of injuries in runners due to the body’s failure to recover from the repeated stresses that running puts on the body.

The body is remarkable in its ability to react to external demands, and the second run of the day will boost a runner’s ability to recover.

The time factor is a challenge for those who wish to run twice a day.

Most people struggle to find the opportunity to run once a day.

If you’re thinking of running twice a day, a morning and evening run will give you enough time to rest between runs.

And though this largely depends on the individual’s ability and aptitude, the general rule of having at least six hours between runs is a reasonable starting point.


Give Your Body a Proper Time to Recover

If you run twice a day, you must have at least six hours between runs.

Eat and drink plenty of water in between running sessions.

Many runners would do a hard workout in the morning, followed by a few shake-out miles in the evening. If you plan to begin, be prepared to feel very tired and uncomfortable on your second run.

It will take only a couple of weeks, and then your body will adapt to it; later on, you will feel comfortable.

The pace isn’t a problem for these miles. Run slowly and easily.


Remind Yourself Why You Want To Do Running Twice A Day

It’s good to run twice a day, but you should care about why you’re doing it.

Are you being prescribed workouts by a mentor, are you either bored and want to run, or do you have a specific target in mind?

One of the benefits of multi-day workouts is that it teaches your body a new recovery process in between runs.

Shorter bursts between runs will increase the metabolism and help in fat-burning while also improving mitochondrial function.

It’s also an excellent way to maximize the mileage.

But you need to make sure that you plan a rest day throughout the week.

If you did a tempo or hard run earlier in the day, use the second run to wash out the lactic acid and ask someone to massage your muscles.

Turn off your watch, and don’t be concerned with your pace.

It is important to pay attention to the body.

If you plan to do two-a-day runs, start gently and pay attention to your body’s reaction.

Do not do two intense workouts in a row of high intensity.

And if you think you can do it, give the body a break with longevity and success as your primary goals.


Give Your Body Time To Rest And Recover

I believe that if you are a recreational runner who is not running for a major race, you should not run twice a day.

The explanation for this is that when we run or do some exercise, we place pressure on our bodies, causing microtrauma or very minor injuries.

These microtraumas signal the body to strengthen.

So when you go on a workout, your body is eventually getting broken down.

So you shouldn’t go out for a run twice a day only because it suits your routine.

Following physical exertion, the body needs time to relax and recover.


Running Twice a Day

Running twice a day
Doubles running is good if you follow some tips such as warmup and cool down and proper hydration, and food intake

Depending on the runner’s schedule, mileage, and experience, running twice a day can be helpful in a number of ways.

However, if you run twice a day, follow these tips to avoid injuries and reap the advantages of running two times a day.

To begin, we do not suggest running twice a day, every day.

Instead, these tips are meant to help you on days that you do run twice a day. But the fitness routine can include weight training, recovery days, and mobility work.

However, on the days that you run twice a day, here are few valuable tips for minimizing injury risk and increasing the advantages of double runs.


Running Twice A Day to Lose Weight

Running twice a day to lose weight
Running doubles burns more calories than running once and eventually loses more weight. Even though calories burn depends on various factors

Running twice a day, if you have the time and stamina, will help you burn more calories and meet your weight-loss targets.

However, running doubles, as it is known to runners, is about more than just burning extra calories.

Running twice a day has advantages more than calorie burning while you’re practicing for a marathon or an elite athlete staying in shape during the off-season.

Running twice a day may be an efficient way to burn more calories than running once a day. Since it might be easier to complete two shorter runs rather than one long run.

Giving yourself time to recover after your first run will allow you to run faster and longer in your second run than you would in the second half of a single, long run.

Running twice daily encourages more fat-burning than running once daily, even though the overall length of exercise is the same, according to research reported in the June 2007 issue of the Journal of Applied Physiology.

The number of calories burned while running varies significantly depending on the speed of your run, your weight, and the length of your run.

Longer runs, faster speeds, and heavier body weight all lead to a higher rate of calorie burn.

When you run for a longer period of time, drive yourself at a faster pace, or weigh a lot, your body needs to work harder to keep your running speed up.

When you work harder, your body burns more calories.

You will easily lose weight if you burn more calories as compared to the consumed ones. 


What Research Says About Running Twice A Day

If you plan to stick to running twice a day to lose weight, it’s important to consider the correlation between calories and fat.

According to research, one pound of fat equals 3,500 calories. But if you want to shed a pound, you’ll need to burn 3,500 calories more than you consume.

The concept of burning 3,500 calories can sound impossible. But if you try to build a 500-calorie loss each day by diet and exercise. Losing a pound per week is achievable.


Benefits Of Running Twice A Day

Benefits Of Running Twice A Day
Running twice a day have lots of benefits, for instance, it increases your running mileage, reduces the body’s glycogen stores, and many more

Running twice a day sounds both exciting and horrifying when trying to maximize mileage.

It can be a wonderful weapon when used correctly, but it can also be a blueprint for failure if used too often or with the wrong approach.

We have listed some of the amazing benefits that you can grab by running twice a day.

Let’s have a look.


  • Running twice a day reduces your body’s glycogen stores. When the body responds to this new state, it burns more fat and performs more effectively by using glycogen stores more efficiently, delaying exhaustion and speeding up recovery, helping you to get fitter faster.
  • Running twice a day once a week will increase your overall mileage and help your body run further and for longer.
  • Mixing intense workout sessions with quick, less strenuous runs will help increase blood flow to active muscles, challenging and teaching the body to heal faster. If you feel completely exhausted after your first run then take a break and try a 30-minute cross-training session instead of a second run.


Tips To Run Twice a Day

Here, we have mentioned some of the best tips using which you can increase your efficiency. Also, it minimizes the risk of injury while running two times a day.

Let’s find out some of the best tips:


1. Always Do Warm Up and Cool Down on Your Workout Days

Just because you have another run later in the day does not mean you should miss your first run’s cool down.

And just because you ran previously does not mean you should miss the warm-up for your second run.

Running twice a day doubles the chance of injuries that you would have if you only run once a day.

This makes it much more important to take care of yourself before and after your runs.

When it comes to warm-up and cool-down, treat each run as if it’s the only one you’re doing every day.

These activities do not require that much extra time of yours, so make sure you don’t miss them.

This would improve your blood circulation and flow while you run.


2. Do Strength Training At least Once a Week

As previously said, the second run when you plan for running twice a day will be on exhausted legs in a weakened condition. Those tired legs must be solid enough to get you through the run while keeping you injury-free.

Make strength training a priority to do this. Find time for strength training if that isn’t already part of your training routine.

Simple workouts like lunges, air squats, push-ups, and core training are really very efficient if you do it correctly, and they don’t take up much space if you don’t have time to go to the gym.

If you’re not sure how to plan your strength training, there are plenty of online exercises you can watch and do.

It doesn’t matter how or when you do your strength training; the main thing is that you do it.


3. Fuel Up and Hydrate Yourself Regularly For Running Twice A Day

When fueling after your first run, keep your second run in mind, and know your distances ahead of time.

For example, if your first run of the day is going to be a short one but your second run is going to be a long one, plan your larger meals accordingly.

Since running nutrition is highly personal, this process can look different for everybody. What we’re suggesting is to prepare ahead of time.

If you decide you don’t want a larger meal before a long run, wait until the long run is over before eating dinner, and consume smaller meals during the day.

If you know you’ll be doing a tempo run in the morning, have a lighter breakfast and have the larger meal only after your tempo run.

Diet is particularly important when it comes to weight loss.

Running twice a day may not have to change your meal plan; however, the timing of your meal plan will change based on your mileage.

When you run twice a day, hydration becomes even more important.

Hydrate enough during the day, and consider increasing your fluid intake if you only have two runs that day. If you don’t, you’ll see the consequences of it.

Reduce the risk of cramping or illness on one of your runs by drinking water and electrolytes on a regular basis during the day.

And with longer runs, for example, more than an hour, you would most likely need to bring supplies with you – water, for sure, and maybe a gel or an energy boost if the body needs it.


4. Have A Proper Sleep

Running twice a day increases the value of sleep.

Although going to bed early is a wonderful choice for those who run two times a day.

Naps are your friend.

Even a fifteen- to twenty-minute nap during the day will help get your blood flowing in the opposite direction and refresh your body and mind for your second run of the day.


Final Thought

Running twice a day can increase your risk of overuse injuries. It can also lead to the development of muscle imbalance, and accelerate joint wear.

If you are practicing for an endurance test and need to focus on increasing your workout tolerance, it will be good with running twice a day.

Even so, I would definitely consider doing some combination exercise, such as running for a while and then switching to cycling, swimming, or another aerobic activity.

If you do like or need to run twice a day, look for a therapist to test for imbalances that can affect your running form.

Make sure you’re doing some cross-training as well as recovery exercises.

Training with a trainer to evaluate and better set out how to meet your running goals is something I would suggest.

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