The benefits of doing two running workouts a day are significant, but there is also some injury and fatigue risk involved. I would like to run 1,000 miles this year, but with four months to go and only at 626 miles, that means that I have to average 22 miles a week for the rest of the year. Let’s see what the risk-to-benefit ratio is in the post below.
The Double-Up: Unlocking Your Potential with Two Running Workouts a Day
For many runners, lacing up for one run a day is a significant accomplishment. It’s a cherished routine, a non-negotiable part of the day. But what if you’ve hit a plateau? What if you’re chasing a big personal record and looking for that extra edge? It might be time to consider what was once thought to be reserved only for elite athletes: the two-a-day run.
While it sounds intense (and it can be!), incorporating a second, shorter run into your day can offer a surprising array of benefits that can elevate your fitness, sharpen your mind, and help you smash your goals. It’s not about doubling your mileage haphazardly, but about a strategic approach to training that can unlock new levels of performance.
Ready to explore the power of the double? Let’s dive into the benefits.
1. Supercharge Your Metabolism
One of the most immediate physiological benefits of running twice a day is the metabolic boost. Each run elevates your metabolic rate, a phenomenon known as Excess Post-exercise Oxygen Consumption (EPOC), or the “afterburn effect.” When you run twice, you trigger this effect twice. This means your body continues to burn calories at a higher rate for longer periods throughout the day, which can be highly effective for fat loss and improving body composition. Instead of one metabolic spike, you get two, keeping your internal engine humming.
2. Enhance Recovery and Adaptation
This might seem counterintuitive. How can more running lead to better recovery? The key lies in the type of second run you perform. A typical two-a-day schedule involves a primary, high-quality workout in the morning (like a tempo run, intervals, or a long run) followed by a much shorter, easier recovery run in the afternoon or evening.
This second, low-intensity run acts as a form of active recovery. It increases blood flow to your tired muscles, helping to flush out metabolic waste products (like lactate) and deliver fresh oxygen and nutrients. This can reduce muscle soreness and stiffness, leaving you feeling fresher for your next key workout. Essentially, you’re teaching your body to recover more efficiently and adapt to the training stimulus more quickly.
3. Boost Your Aerobic Capacity ( max)
Your aerobic capacity, or max, is a measure of how efficiently your body can use oxygen during exercise. To improve it, you need to train it. By splitting your daily volume into two sessions, you can increase your total weekly mileage without making any single run excessively long or taxing.
This increased training frequency stimulates your body to make powerful aerobic adaptations. It promotes the growth of more capillaries (tiny blood vessels that deliver oxygen to muscles) and increases the number and size of mitochondria (the powerhouses of your cells). The result? A more powerful and efficient aerobic engine that allows you to run faster for longer.
4. Master Your Pacing and Form
The second run of the day is often done on tired legs. While this might not sound pleasant, it’s an incredible training tool. Running in a slightly fatigued state forces you to focus intently on maintaining good form and proper pacing. Your body learns to be more economical with its energy. This is invaluable for the later stages of a long race, like a marathon, when you have to hold your form together despite mounting fatigue. The easy “shakeout” run is the perfect, low-stakes environment to practice this skill.
5. Build Unshakeable Mental Toughness
The discipline required to lace up your shoes not once, but twice a day, is significant. It builds routine, commitment, and a powerful sense of accomplishment. On days when motivation is low, getting out the door for that second, easy run reinforces your identity as a dedicated athlete. This mental fortitude translates directly to race day, giving you the confidence and grit to push through the tough miles when your mind starts to bargain with you.
Getting Started: The Smart Way to Double Up
Before you jump into two-a-days, it’s crucial to approach it intelligently to avoid burnout and injury.
- Be Experienced: This is a strategy for intermediate to advanced runners who have a solid base of consistent training (at least a year of consistent running). Beginners should focus on building a solid foundation with single runs.
- Start Small: Begin by adding just one or two double days a week. The second run should be very short and easy – think 20-30 minutes at a conversational pace.
- Listen to Your Body: Pay close attention to signs of overtraining, such as persistent fatigue, elevated resting heart rate, poor sleep, or nagging aches. Rest is just as important as the running itself.
- Fuel and Hydrate: Running twice a day increases your nutritional demands. Make sure you’re eating enough quality carbohydrates and protein to fuel your workouts and repair your muscles. Hydration is also key.
- The 80/20 Rule Still Applies: The vast majority of your running should still be easy. A typical structure is a hard workout in the morning and a very easy recovery run in the afternoon, separated by at least 4-6 hours.
Running twice a day isn’t a magic bullet, but it can be a powerful tool in your training arsenal. When done correctly, it can boost your fitness, accelerate your recovery, and build the kind of mental and physical resilience that turns big goals into reality. So, if you’re ready to take the next step, why not try the double-up? Your next PR might just be two runs away.
