9 Top Benefits of Running Twice a Day & Who it Helps

Have you ever wondered whether running twice a day might be the key to improving your capabilities?

Here we’ll dive into why you might run twice in a single day, whether good or bad and who will most likely benefit from this running workout. 

Is it OK to Run Twice a Day?

Running twice a day is OK under the proper conditions.

First, if you’re new to running and out of shape, running twice in one day is not n appropriate place to start.

Running just one time a day will be difficult and taxing on the body when beginning, so stressing the body to complete two runs in one day won’t be helpful.

However, if you are in good physical shape and looking to up your abilities within your running, completing two running workouts in a single day can be beneficial.

These double run workouts are often called “TADs,” or “two-a-days.”

Benefits of Running Twice a Day

Running twice a day can have its benefits. The possible benefits include the following:

1. May enhance performance.

Running twice a day may lead to better overall performance in your running.

While not all runners respond to these workouts positively, some may find that they can run faster and longer with more strength. This can happen due to muscle adaptation, which occurs when running twice daily.

Additionally, studies show that intense exercise produces human growth hormone and aids in overall strength gains.

2. Improved cardiovascular health.

General running improves our cardiovascular health. So getting in your running in two runs will undoubtedly help improve your cardiovascular health.

3. Decrease the length of a long run.

With full marathon runners and ultramarathoners, weekly mileage and long runs can be overwhelming and often challenging to make time for. Double runs in a single day can help meet the needs of miles per week necessary for a training plan.

By dividing that long run up into two shorter runs, you benefit from completing the distance without overwhelming your body at one time.

Of course, you’ll need to complete the total distance at one time during race day, but that doesn’t mean a two-a-day style training cycle won’t help you accomplish that goal.

4. Increased calorie burn.

If you hope running twice daily can lead to weight loss, you’re in luck.

Completing two runs in a single day increases the number of calories you burn. Paired with a balanced diet, you’ll likely see weight loss.

By increasing your resting metabolic rate, your body will burn more calories while resting. This is why strength training, such as lifting weights, makes a great cross-training option for runners.

5. Aid with time management.

If you need to run 10 miles but only have one hour to run in the morning before work, utilizing two-a-day runs will benefit you.

This means you could run five miles before and another five miles after work to accomplish this goal distance. So while your body is experiencing the same distance within a single day, your time management is improved.

6. Experience running on tired legs.

Something that can be difficult to prepare for is running on tired legs. If you run marathons or ultramarathons, or you’re into trail running, you’re likely to experience this during your race.

My favorite use of running twice daily is dividing my 20-mile long run into two 10-mile runs. It helps me mentally, but it also allows my legs to experience that fatigue that often happens late during a marathon.

7. Improved mental health.

Exercise is beneficial for our health, both physical and mental. Running twice a day means helping your mental state even more.

This can be especially true for runners with stressful work days. Running before and after work can improve your mood and help you manage stress levels leading to improved mental health.

8. Increased endurance.

Running twice a day can lead to increases in aerobic endurance. This means becoming a stronger runner with excellent athletic performance.

9. Improved sleep.

Sleep is essential for all, but athletes need quality rest for the body to repair correctly. Running regularly has been linked to improved sleep and enhanced sleep patterns.

Running twice a day should be done in moderation and only if your body can handle the stress. Quality recovery and rest between running sessions are crucial for the proper execution of TADs.

Before you begin your two-a-day running workouts, please consult your physician to ensure this training style is appropriate and safe for you.

Negatives of Running Twice a Day

Along with the positives come some negatives. Some drawbacks of running twice a day include the following:

 👎🏻 Increased risk of injury.

Anytime you up your running, you also heighten your risk of injury. The more often you run, the more your risk becomes for twisting an ankle, falling while out for a run, or any unfortunate injuries.

This is a big reason only experienced runners at a high level of training should utilize two a days.

 👎🏻 Overuse injuries.

With that increased risk for injury, you also may face experiencing overuse injuries.

These are injuries that stem solely from too much time on your feet. For example, you might experience a stress fracture in your foot, as I did in 2017. Marathon training and spending work days on my feet lead to overuse.

 👎🏻 Increase in laundry.

You’ll be using two different running outfits if you’re running two separate runs in a single day. This means you’ll need to run the washing machine more frequently. (And fold your laundry twice as often. UGH.)

Having enough running gear, including multiple pairs of running shoes to use for each run, is vital.

 👎🏻 Decrease in muscle recovery.

Between workouts, our bodies require rest to recover. When there isn’t ample time between activities, this recovery doesn’t occur.

Ample time is needed to increase blood flow to the muscles for repair.

Muscle fatigue, soreness, and an overall decrease in performance may occur because of unrecovered muscles.

 👎🏻 Runner burnout.

Burnout can happen in just about anything we do in life. Running is no different.

Running doubles can be mentally and physically taxing. If it’s not helping you manage your training, don’t continue using two-a-day workouts. Instead, burnout will lead to many unpleasant things, and you deserve to enjoy running. 

 👎🏻 Decreased immunity.

Studies show that immunity is improved from regular exercise.

However, profound studies show that too much exercise can decrease immunity levels, and balance is essential in all aspects of life.

Always listen to your body to find what works best for you. Adjusting workouts and avoiding overtraining will be most beneficial in the long run.

Running Twice a Day: FAQ

When considering running twice a day in your training, you might have some questions arise. The following are the most commonly asked questions about two-a-days.

Is Running Twice a Day Healthy?

Some aspects of running twice a day lend themselves to being healthy.

Consider your training experience, goals, the time between workouts, and overall physical health to know if two-a-days are healthy for you.

As discussed in the benefits of running twice a day, you’ll increase your endurance and calorie burn and improve your cardiovascular health. These elements make running two-a-days a healthy option.

On the other hand, this workout style can lead to overuse injuries, fatigue, and a lack of recovery time. These factors can only detract from the benefits if managed correctly.

Running twice a day may be healthy, but you must first consult with a doctor and a running coach to know if it’s best for you. Proper training, nutrition, and rest can help you gain strength in your running journey.

When Should I Run Twice a Day?

If you’re an experienced runner and follow a training plan closely, you may be ready to try two-a-day runs.

If you opt to run twice a day, you’ll need to know the best time. This comes down to providing enough time between your workouts to allow proper rest and recovery for the body.

⭐️ Don’t do twice-a-day runs back to back. It would be best if you ran twice on Monday but not again on Tuesday. It may be acceptable to run twice again on Wednesday.

Running two days in a row is okay as long as you’re not running twice a day.

⭐️ Leave no less than eight hours between the two workouts. This will help your body to recover and prepare for the second run.

⭐️ Only complete two-a-days if your base mileage is substantial, if you’re getting into running, now is not the time to use two-a-days.

Will Running Twice a Day Make You Faster?

If you’re hoping to run faster, running twice a day may be a workout that can help you improve.

We know that twice-a-day workouts can help increase endurance, which can lead to increases in speed. However, this is not a guarantee for all runners.

Your training intensity, frequency, recovery, and individual factors all significantly affect how fast you run.

Intensity includes utilizing running repeats and intervals to improve your speed. If you only ever run long, slow runs, you likely won’t see a significant improvement in run speed.

Frequency is essential too. If you only run a day or two a week, you might not see an increase in your speed like you would if you run more frequently.

Recovery is necessary for muscle fibers to repair and allow us to move our bodies efficiently. So, you’ll need to provide enough time between your twice-a-day workouts to maximize your efforts.

Remember that speed also comes down to factors like genetics and fitness. Sometimes we can influence our speed by increasing our fitness level. But when it comes to genetics, some of us aren’t destined for super fast running.

Who Would Benefit from Running Twice a Day?

Experienced runners will best benefit from running twice a day.

Those with solid training under their belts will most likely see improvements in their abilities. Increasing endurance and overall running performance will happen for runners with solid training foundations.

You’ll likely benefit from running twice daily if you’re an experienced runner with a specific running goal. For example, if you’re looking to hit a new PR in your upcoming race, using two-a-days in your next training cycle might help you learn to push yourself when your legs get tired.

You also might benefit from running twice a day if you’re bored with your training cycle. Two-a-days add a challenge and change that can help experienced runners.

Running twice a day means you may need to adapt your pace to that of an easy run.

Do Elite and Professional Runners Run Twice a Day?

Of course, elite and professional runners use twice-a-day runs in their training.

These experienced runners know the benefits of running twice a day, and use the workouts to increase their speed, endurance, or recovery.

Elite and professional runners generally have a team who helps them prepare for their races. This means they have access to the best resources to find what will help them accomplish their goals best.

Specialized training plans, medical support, and personal trainers all lend a hand to the elite runners that use two-a-day workouts. With these teams, elite runners can safely and effectively use this workout style.

Just as not all amateur runners should use two-a-day workouts, not all elites use them.

Training plans should always be designed based on the individual runner rather than the overall community of runners. This helps runners to work within their strengths and weaknesses and safely improve their running abilities.

Final Thoughts: Running Twice a Day

Running twice a day is a great workout resource for experienced runners. You’ll want to cross off several running milestones before dipping your toe in the two-a-day workout realm when starting your running journey.

However, after building your way up from running a mile to being able to run five miles, you should consider how running twice a day helps you.