Should You Run Twice In A Day? - The Running Channel

Aug 13, 2025

Intro

This is a quick summary of “Should You Run Twice In A Day?” from The Running Channel. It’s a great watch — we’re breaking it down so you can try the double‑run approach today. Be sure to check out the full video for all the details.

Key Points

Why double‑run days work: splitting a high‑volume week into two shorter runs can boost total weekly mileage without needing a long single block, and research shows it can boost muscular strength, VO₂ max, mitochondrial production, and glycogen‑replenishment efficiency.
Who benefits: seasoned runners with already high weekly volume can add a morning and an evening session to boost volume.
Who should avoid it: beginners or those running < 4 times a week, or without a solid volume base, should stick to longer single runs.
Progression tips: beginners – skip doubles; intermediate runners – try one double‑day per week (second run easier/shorter); pros – may double several times a week for speed + recovery.
Safety rules:
1. Recovery first – refuel, re‑hydrate, and allow at least 5 hours between runs, plus a post‑run routine.
2. 10 % rule – increase weekly volume by no more than 10 % week‑over‑week, even with doubles.
3. Keep long runs – preserve at least one long run per week (especially for half‑ or full‑marathon training).
4. Listen to your body – if you feel excessive fatigue, skip the second run.

Workout Example

Morning session: 30‑45 minutes at an easy, conversational pace (or a specific speed session if you’re a pro).
Recovery window: 5 + hours of rest, nutrition, and hydration.
Evening session (optional):
- Option A – Easy run: 20‑30 minutes at a very easy pace (active recovery, flushes lactate).
- Option B – Cross‑training: 30 minutes on the elliptical or cycling for aerobic benefit without impact.
Weekly guideline: add only one double‑day per week if you’re an intermediate runner, and keep your total weekly mileage increase ≤ 10 %.

Closing Note

Give the double‑run method a try, tweak the distances and paces to match your own training plan in the Pacing app, and enjoy the extra mileage and recovery benefits. Happy running!