This is a short post that just covers this often-asked question.
Firstly, we are all different and what one person's body can handle, another's may not.
As you begin on your running journey, it is not recommended that you run every day; your body needs time to get used to this new exercise and the demands placed on it.
Your rest days are as important as your running days, as this is the time your body adapts to the physical stresses you have placed it under, allowing it to get stronger and for you to avoid injury and give the body time to heal and repair any soft tissue damage, and they prevent mental burnout.
Generally speaking, a new runner, who is up to the walk/run level, can usually run three or even four alternate days a week, again, this will depend on your fitness level/health/age when you are starting. Ensure you have at least one day of complete rest and try to include some strength and flexibility exercises in between your running days.
Now, not all of us can manage three to four runs a week AND a strength/flexibility workout because quite frankly, life gets in the way! If you just do one run/walk session and one workout a week - that is surely better than doing nothing; running is a lifelong endeavor, so think long term and find balance! Cross-training could also be included on your non-running days, this can consist of walking, cycling, weight training, swimming or a load of other physical activities, you just need to find one that works for you and your schedule.
If the idea of cross-training another one to two days a week seems too much then - don't do it - the fact that you have started to run at all is a huge achievement and you will find that the more you do it, the more you will crave your runs - think: no kids, no phone, no-one needing a piece of you!
So basically, the answer to the question "how often should I run in the beginning?" is three to four days a week with some cross-training thrown in, if possible, and at least one day a week of rest.
As you progress, and time allows, you can look at increasing either the number of times you run or the length you run..... but that is for another post.
Remember......have fun!
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