Running Twice a Day: 5 Benefits, Risks, and How to Include it Into Your Training

Running is an excellent exercise for beginners. But, once you get more experience in your running shoes, you’ll be ready for a new challenge. You might be ready to improve your mileage. So, is running twice a day the right move for you? Read on to find out more.

Running twice a day is good as long as you have running experience. If you run twice a day, you should allow a minimum of 4 hours between workouts. Going for 2 runs is an excellent way to improve your performance and make distance runs feel easier.

Running Twice A Day: Who Should Do It & Why?

Is it ok to run twice a day? For most people it is. However, if you’re brand new to running, then you should wait until you get more experience to take this step. You don’t have to be a professional athlete to go running two times a day. But, your body does need to adapt to running before you push yourself further.

Running twice a day for beginners could be beneficial depending on the individual runner’s goals. You may consider doubling your runs if any of the following are your goals:

  • Improve your mileage;
  • Increase the amount of calories you’re burning;
  • Build up endurance;
  • Train for a marathon;
  • Make long-distance running easier.
Long-distance running

5 Benefits Of Running Twice a Day

Are you wondering why you should be running doubles? There are several great benefits of running twice a day. Let’s take a look at why runners go out twice a day.

1. Improve Your Training

Are you training for a specific event, such as a marathon? Running doubles could help you prepare. When runners prepare for a marathon, distance running is important. But, for a lot of beginners, running a longer distance than they’re used to can be very intimidating.

This is why you could benefit from 2 runs in a day instead of one long one. When you do this, you are still able to achieve your running distance. However, by splitting it into 2 runs, you’re making it easier for your body to adapt to the distance.

2. Increase Mileage

A lot of beginners have a goal to increase their mileage. One of the most efficient ways to gradually increase the number of miles you run each week is by running in 2 segments. Let’s take a look at an example to give you an idea of why this works.

If you’re currently running 3 miles per day, your goal may be to increase that to 5 miles per day. In this situation, pushing yourself the extra 2 miles in one run could put you at a greater risk of injury and exhaustion. However, splitting this mileage into 2 separate 2.5-mile runs won’t be as shocking to your body. This is because you’ve already adapted to running 3 miles in one session.

3. Build Endurance

Endurance is your body’s capability to sustain exercise for a specific period of time. This is important for every runner. With better endurance, you can perform longer and faster. So, does running twice a day build endurance? If you feel like you could benefit from improved endurance, then you should consider running doubles.

There have been studies comparing how the body adapts to training twice a day vs once. This is because the body is able to adapt to the training better when it’s in a low-glycogen state. Your first run of the day will put your body in this state. This makes your second run more effective than if you had done the full workout in one session.

4. Faster Recovery Periods

A lot of people wonder “Is running twice a day bad for recovery?”. If you run twice a day on a weekly basis, it’s recommended to schedule 5 days of running and 2 days of recovery. After you get used to running doubles, you may notice that your body is recovering faster.

This is why your recovery periods will become faster. Most runners make a plan for running doubles. Their first run of the day will be more intense, while the second run will be less demanding. During the easier run, there will be an increase in blood flow. This will provide your cells with more oxygen for faster recovery.

5. How your Body Responds

When you first start doing double runs in a day, you may feel tired. However, once your body adapts to this change, you may notice an increase in energy throughout the day. Some other amazing changes that could happen to your body from the extra run include strengthening your lungs and heart.

Running twice a day is also a great form of weight management. These runs help people burn more body fat. This makes it easier to maintain a healthy weight.

4 Disadvantages Of Running Twice a Day

Running twice a day does have a lot of great benefits for your body. However, if you’re still very new at running, your body may not be ready for the changes. Unfortunately, there are some disadvantages of running twice daily if you’re not ready.

Runner feel tired

1. Too Much Weight Loss

A lot of people who are interested in losing weight will turn to running. This is because it’s such an efficient way to burn calories. But, running twice a day for weight loss is only beneficial to a certain point.

The thing is, not every runner needs to lose weight. A lot of runners are doubling up their runs for other specific reasons. This puts them at risk of losing too much weight. Luckily, this can be avoided if they are properly fueling themselves throughout the day.

2. Risk Of Overtraining

Unfortunately, a lot of beginners don’t know where to draw the line with their training. When they get excited about taking on a new challenge, they run the risk of overtraining. Pushing yourself too far is not good because it puts you at a higher risk of injury and exhaustion, which could derail your workout plans.

3. Committing To The Time

Running or jogging twice a day is a commitment. A lot of runners start this journey with the best intentions. However, life can get in the way. Some runners have trouble scheduling two runs in a day around their other commitments.

One of the top troubles that people have with running doubles is making time for the second run. Since you do need to wait for a minimum of 4 hours between runs, there may be days when it doesn’t fit into your agenda. One of these days, you can avoid falling off track if you at least schedule a quick second workout, even if it is just a short sprint.

4. Higher Risk Of Injuries

Running twice a day results in a lot of impact being put on your body. If you are not fully prepared for this journey, you could get injured easily. This can happen if you’re not wearing proper running shoes, don’t warm up properly, and push yourself harder than your body can handle. To avoid this, always listen to your body. If your body is telling you to stop, listen to it.

If you’ve recently started running twice a day and notice the second run is too much for your body, you can gradually get used to this routine. Instead of going for a second run, choose a light aerobic activity, like walking or swimming. Once your body has adapted, you can try the second run again.

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4 Essential Tips for Starting to Run Twice a Day

It’s important to prepare yourself for running twice a day so you have a good experience. This is something that runners will need to get used to gradually. If you’re ready to start running doubles, take a look at the following tips to make it happen.

1. Make A Schedule

Every runner with a goal should have a plan. In order to follow your plan of running doubles, you should make a schedule. This way, you will allow yourself enough time for recovery. It can also help you avoid blowing off the second run for other plans.

2. Warm-Up & Cool-Down

Not warming up or cooling down properly is a top cause of running injuries. Before you go on your runs, make sure you do 5 to 7 minutes of stretching and moderate-intensity exercise to prepare your body and muscles for the run. When you’re finished, do a cool-down which consists of 5 to 10 minutes of stretching and light activity. This will help regulate your heart rate and blood flow.

3. Fuel & Hydration

Running causes people to sweat and burn a lot of calories. To avoid exhaustion and cramping, it’s important to keep your body fueled and hydrated.

A rule of thumb with hydration and running is to drink water before, during, and after a run. Make sure you consume 8 to 16 ounces of water 30 minutes before a run and an additional 8 to 16 ounces afterwards. If you’re running for more than 15 minutes, you should also bring water to keep you hydrated as you run.

Food provides you with energy for your run. It’s recommended to eat a small carbohydrate snack (such as a banana or granola bar) 30 minutes before your run. When you’re done, you should have a protein-rich snack (such as a handful of almonds or a protein smoothie) to help your muscles recover.

4. Gradually Increase Your Run

So, your new goal is to run twice a day. This goal is very attainable to achieve. However, you need to approach it the right way for success. Beginners should not jump into 2 runs a day, every day. Instead, choose one day to incorporate 2 runs. Allow your body to adapt to the new routine before scheduling additional days with 2 runs. Gradually, you will be able to work towards your goal.

Runner running in the park

How To Make A Schedule For Running Twice A Day

Now that you’re ready to run twice a day, it’s time to plan your schedule. Your personal schedule should be based on your current fitness levels and your goals. Before you make your schedule, you need to determine how much you’re currently running.

If you’re currently running 30 minutes a day you can split this run in half and gradually increase it. Here is an example.

Table with a schedule for running twice a day

Run 1 (AM)20 minutes interval running
Run 2 (AM)15 minutes light jogging

In this example, the runner was able to add an extra 5 minutes to their daily routine without overdoing it. As they become more experienced, they will be able to gradually increase this number. Now, let’s take a look at an example of what their weekly schedule could look like.

Table with a weekly schedule for running twice a day

MondayAM – 20 minutes interval running
PM – 15 minutes jogging
TuesdayAM – 20 minutes incline jogging
PM -15 minutes jogging on a flat terrain
WednesdayAM – 20 minutes interval running
PM – 20 minutes swimming
ThursdayRest day or light exercise, such as yoga
FridayAM – 20 minutes interval running
PM – 20 minutes brisk walking
SaturdayAM – 20 minutes tempo run
PM – 10 minutes sprinting-jogging intervals
SundayRest Day

Is It Possible To Lose Weight If You Run Twice A Day?

Running doubles is a very efficient way to burn fat. However, it’s important to remember that your diet also plays a role in your weight loss journey. To successfully lose weight at a healthy rate, you need to pair running with a well-balanced and nutritious diet.

Frequently Asked Questions about Is 2 runs a day too much?

Is it okay to run twice a day every day?

You should not run twice a day, 7 days a week. Always allow 1 to 2 rest days in your schedule to let your body recover.

Does running twice a day build endurance?

Running twice a day has been proven to be beneficial for building endurance. Double running can make it easier for runners to complete long distances.

Do professional runners run twice a day?

Running twice a day is common for most professional runners. Most professionals train twice a day, even if they aren’t running. Some will replace the second run with another cardiovascular exercise.

Is Running Twice a Day Bad?

Running twice a day can have both positive and negative effects on a runner’s functional aerobic capacity (FAC). It all depends on the following factors:

  • runner’s training level
  • general health condition
  • intensity and duration of the run

That is why, in order to avoid the negative effects of running twice a day, it is necessary to properly plan the type and duration of running, introduce variety into your workouts, and be sure to give your body time to rest.


Running twice a day is an achievable goal for most runners. However, it’s not recommended if you’re still new to the sport. Once your body has adapted to the routine of running regularly, you can further challenge yourself to run doubles. When performed correctly, the runs will have many great benefits on your performance.

Are you ready to start running twice a day? Let us know what you think in the comments below.

Also read:


  • Skeletal muscle adaptation: training twice every second day vs. training once daily // Journal of Applied Physiology: https://journals.physiology.org/doi/full/10.1152/japplphysiol.00163.2004
  • Nutrition rules that will fuel your workout // Mayo Clinic: https://www.mayoclinic.org/healthy-lifestyle/nutrition-and-healthy-eating/in-depth/nutrition-rules-that-will-fuel-your-workout/art-20390073

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