Is Running Once A Week Good

Is running once a week good? As an avid runner and fitness enthusiast, this is a question that has often crossed my mind. There are many factors to consider when it comes to the frequency of running and its impact on our physical and mental well-being. In this article, we will explore the benefits and potential drawbacks of running once a week to help you make an informed decision.

The Benefits of Running Once a Week

Running, even if it’s just once a week, can provide numerous benefits to our overall health and fitness. Here are some of the key advantages:

  1. Cardiovascular Health: Running helps improve cardiovascular fitness by increasing heart rate and oxygen intake. Consistently running once a week can strengthen your heart, lower blood pressure, and reduce the risk of heart disease.
  2. Mental Well-being: Engaging in regular physical activity, including running, has been shown to boost mood and reduce symptoms of stress and anxiety. Running once a week can be a great way to clear your mind and improve mental clarity.
  3. Weight Management: Running is an effective calorie-burning exercise that can aid in weight management. By running once a week, you can contribute to maintaining a healthy weight and burning excess calories.
  4. Bone Health: Running is a weight-bearing exercise that stimulates bone growth and helps prevent age-related bone loss. Running once a week can contribute to maintaining strong and healthy bones.

Potential Drawbacks of Running Once a Week

While running once a week can provide numerous benefits, there are a few potential drawbacks to consider:

  1. Risk of Injury: Running infrequently may increase the risk of injuries due to the body’s limited exposure to the repetitive impact. It is important to listen to your body, warm up properly, and gradually increase your running intensity to minimize the risk of injuries.
  2. Decreased Fitness Level: Running once a week may not be sufficient to improve or maintain high fitness levels. If your goal is to achieve specific fitness milestones or improve your running performance, more frequent running sessions may be necessary.
  3. Limited Progress: Running once a week might limit your progress in terms of endurance, speed, and overall fitness. If you have specific goals in mind, such as preparing for a race or improving your running pace, more frequent training sessions may be required to see significant improvements.

My Personal Experience

As someone who has been running once a week for a while now, I have found it to be a good balance between maintaining my fitness level and preventing burnout or overuse injuries. Running once a week allows me to stay active and enjoy the physical and mental benefits of running without feeling overwhelmed by a demanding training schedule.

However, it is important to note that everyone’s experience and goals are unique. If you have specific goals like training for a marathon or improving your race times, running once a week may not be sufficient. In such cases, it is advisable to consult with a professional running coach or trainer to develop a personalized training plan.


So, is running once a week good? The answer depends on your individual circumstances, goals, and preferences. Running once a week can provide significant health benefits, including improved cardiovascular fitness, weight management, and better mental well-being. However, if you have specific goals or want to see substantial progress in your running performance, more frequent running sessions may be necessary. Ultimately, finding the right balance that works for you is key. Happy running!