Can i run twice a day

If you are running for weight loss, diet plays a huge role. Running doubles does not have to change your meal plan, but it may change the timing of your meal plan depending on your mileage. Hydrate consistently throughout the day, and consider increasing the amount of fluids you drink when you only have one workout that day. Minimize the chances of cramping or injuries during either of your runs by simply drinking water and electrolytes regularly throughout the day.

Doubling up on your training heightens the importance of sleep. Naps are your friend. Even just a fifteen or twenty nap during the day can help get your blood flow going the other way, and help reset your body and mind for your second run that day.

Running twice a day can be beneficial in different ways for different runners, depending on their schedule, mileage, and experience. However, if you are running twice a day, utilize these tips to stay injury free and maximize the benefits of two-a-days. By Holly Martin January 20, Why Run Twice A Day?

Tip 2: Work in strength training at least once a week. One book has provided several theoretical arguments in favor of doubles including increased growth hormone response 1. A laboratory study found that there was no increase in VO2max for two participant groups who were training once or twice per day when the overall volume was the same 3.

In a study using mice, researchers found that mitochondrial and capillary development was similar between continuous exercise and discontinuous exercise groups 2.

These studies would seem to indicate that both methods, singles and doubles, create similar physiological improvements. So what does this all mean in the real world? In my experience, I have found doubles to be a helpful addition to my training plan when I need to get extra volume in during the week, but I have other commitments that get in the way of one longer run.

I have also found that splitting my total running time into morning and evening runs has allowed me to benefit from food and fluids during the course of the day, and made my second run more enjoyable. However, if I am in a building phase of my training, I try to avoid doubles to make sure I am not overdoing it. I also think there is no substitute for big long runs when preparing for a long-distance race like a trail ultramarathon.

Including second runs, rather than increasing mileage in singles, is also a bit easier on your body because you have time to recover in between the two runs. There is one major downside to two-a-days, though: running all your mileage in one run will improve your aerobic system more effectively than splitting your runs.

For example, one mile run is more significant for aerobic training than doing a 6-mile run in the morning and a 4-mile run in the evening. So, developing a high mileage training plan is a balancing act. The goal is to run the majority of your miles in singles, then if you feel you are ready for a bit more mileage you can add doubles to your schedule to get a little bump in training.

If you feel prepared to begin running twice a day there are a few notes to keep in mind. For the first 3 weeks, only do one double per week. By working out twice a day but not running twice a day , you get some of the benefits of doubles but none of the injury risk. Join our free course to help you better prevent injuries, develop runner-specific strength, and avoid the big mistakes that get runners hurt.

Is running twice a day a good idea? Posted June 29, by Jason Fitzgerald. Facebook-f Twitter Instagram Youtube. Share on facebook Facebook. Share on twitter Twitter. Share on linkedin LinkedIn. Share on pinterest Pinterest. Share on email Email. Want to run faster with fewer injuries? Join our team of 82, runners and get our free running course.