The 3-Day Running Rule That Will Make You a Successful Runner

Jordan Mendiola

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We don’t always have time to go for a run every day, or we don’t always make it a priority at least. And with rest days aside, the reason for my 3-day running rule was born.

On any given day or week, the 3-day rule does not allow you to go three days without a run. It doesn’t matter if the run is slow, long, or short — the key is to keep the consistency.

What I have found with running at least once every three days is that my lungs, body, and heart are all in better shape and ready to tackle any type of run. Running is one of those sports where if you take long-enough of a break, you’re going to feel it.

Any more than three days of no running will result in gassing out faster, feeling like crap, and a ginormous decline in motivation.

Train Your Body to Run Often

When you train your body to run often, you’ll feel like you’ve got fresh legs and a fresh perspective to tackle any type of workout. Your levels of motivation are going to be through the roof compared to if you took more than three days off.

Your legs are going to feel so much fresher running at minimum, once every three days rather than if you went out once a week.

Your body needs time to adapt to any type of workout; otherwise, you’ll either burn out or lose the passion for sticking with it.

Creating habits is what sets apart individuals with superb fitness versus those in a constant battle with gains and losses.

If your health feels at least 70%, then you have no excuse not to get any runs in within your three-day window.

Do More of What You Love

If you’re a runner who wants to continue doing what you love, such as running, then do more of it. Not so much that you injure yourself because you refuse to take an off day. That’s different.

Run so much because you love it and genuinely want to make time for it because you know it improves your mood, health, and fitness. The three-day rule eliminates any excuses I ever want to make. Whether it’s rain or shine, I’m going to find the optimal time of day to take care of business.

Not everyone is trying to become an elite runner by any means. But we owe it to ourselves and our bodies to keep it in constant motion. The reason why hamsters run around in their hamster wheels at least once a day is because if not, they’ll gain weight, feel depressed, and probably live a shorter life.

Identify your passions in life, and if running is one of them — make a decision. A decision to prioritize running like you do your meals every day. Without food and water, we can’t live. Without continuity in our running, we can’t maintain our progress and happiness.

Take it One Day at a Time

If you’re new and curious about whether or not the 3-day rule is going to work for you, I highly recommend easing your way into it. Not everyone can drop everything and commit to a 3-day run. I don’t know what goes on in your lives, but I know that life sometimes makes building habits difficult.

But imagine, if we can make time for one Netflix special a day, then we can make time for at least one jog or run every three. It’s not that hard, but then again, it is.

Your discipline will lead you to more consistency and bigger gains.

It’s hard to commit to three days because unless you’ve been part of a sports team that was required you to practice every day, then this type of commitment will seem like a trip to running boot camp — the kind of boot camp that may not be fun, but you’ll learn a hell of a lot along the way.

Listen to your body and stay in tune with your mental health to figure out what is going to work out for you in the long-term.

You Can Do It.

Finding a system that is going to work in the long-term is the most important part of fitness. If we go hard on a few workouts every month, but can’t show up weekly, then it’s all going to be for nothing or minuscule gains at most.

Let’s recap the main points:

  • Train your body to run often
  • Do more of what you love
  • Take it one day at a time.

The three-day rule has worked well for me and wonders for many other people. Some have 2-day rules, and others have 4-day rules. Three has just been the perfect number for me.

Find what works for you and stick to the vital point of this entire guide — consistency.

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Creative entrepreneur, U.S. Army Engineer, and dedicated runner. Committed to sharing ideas that lead to more fulfillment in all areas of life. Email: 08.18.20 ?

Chicago, IL

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