Does Running Twice A Day Make You Faster

As a passionate runner, I often find myself constantly searching for ways to improve my performance and become a faster runner. One question that often comes up in my training is whether running twice a day has any impact on improving speed. In this article, I will delve deep into the topic to explore the potential benefits and considerations of running twice a day.

The Benefits of Running Twice a Day

Running twice a day can provide several benefits for those aiming to improve their speed. Firstly, it allows for increased training volume, which can lead to better cardiovascular fitness and endurance. By splitting your daily mileage into two shorter runs, you can accumulate more miles without overloading your body in a single session.

Additionally, running twice a day can enhance your aerobic capacity and increase the efficiency of your running technique. By providing two separate training stimuli in a day, your body adapts to the increased workload and becomes more efficient at utilizing oxygen. As a result, your muscles become stronger and more efficient, ultimately leading to improved speed.

Another benefit of running twice a day is the opportunity to focus on different aspects of your training during each session. For example, you can dedicate one run to speed work and intervals, while the other focuses on easy-paced recovery or endurance. This allows for a more comprehensive and balanced training approach, targeting different systems in your body, which can translate into faster running times.

Considerations and Potential Risks

Although running twice a day has its benefits, it’s important to approach this training method with caution. Firstly, it is crucial to gradually increase your mileage and not jump straight into running twice a day without a proper training background. Sudden increases in volume can lead to overuse injuries such as shin splints, stress fractures, or tendonitis.

Additionally, running twice a day requires careful planning and recovery to avoid overtraining. It’s essential to listen to your body and adjust your training schedule accordingly. Rest days and adequate sleep are crucial to allow your body to recover and adapt to the increased training load.

Personal Experience and Recommendations

From my personal experience, incorporating double training sessions into my routine has had a positive impact on my speed and overall fitness. However, it is important to note that what works for one runner may not work for another. Each individual’s body responds differently to training stimuli, and it’s essential to find the approach that works best for you.

If you decide to try running twice a day, I recommend starting with just one or two double sessions per week. Gradually increase the frequency as your body adapts and you feel comfortable with the added workload. Remember to prioritize recovery, proper nutrition, and cross-training to avoid overuse injuries and maintain overall fitness.


While running twice a day can be an effective way to improve speed, it’s not a one-size-fits-all approach. It’s important to assess your own goals, fitness level, and recovery abilities before implementing this training method into your routine. Remember to always listen to your body and consult with a coach or healthcare professional if necessary. With careful planning and consideration, running twice a day can be a valuable tool in your quest for faster running times.