Running Doubles: Who Needs Them and Who Doesn’t

If you’ve been around competitive runners, you’ve probably heard about “doubles”—running twice a day. For elite athletes, double runs are almost a badge of honor. But for the recreational runner who has a job, family, and training plan already packed, the obvious question is: Do I need to do this?

The short answer? Probably not. But let’s talk about why doubles exist, who actually benefits, and who should leave them off the calendar.

Why Double Runs Exist

The main goal of a double run is to increase weekly training volume without the strain of doing it all at once. Instead of cramming 12 miles into a single long run, an athlete might do 8 in the morning and 4 in the evening. The aerobic benefit adds up, but the musculoskeletal system gets a break.

Newer research also shows that splitting training into doubles may reduce physiological “drift” (rising heart rate, lactate, and perceived exertion as fatigue sets in) compared to a single longer session. So he second run in a double often feels easier than the back half of one long grind.

For competitive athletes chasing 90–120 miles per week, doubles are a practical way to accumulate miles and practice running on fatigued legs without overloading in a single session.

Who Benefits from Doubles

• High-mileage and competitive runners: Doubles help distribute stress across the day, lowering the injury risk compared to one massive daily run. They’re also a way to increase time at race-specific intensities (as in “double threshold” training).

• Marathoners and professionals chasing volume: If you’re logging 60-70+ miles a week, splitting runs may keep you consistent and healthier.

• Experienced recreational runners with recovery bandwidth: For advanced runners who already have consistency, strength training, and recovery dialed in, the occasional double can be a smart tool.

  
  

Who Doubles Don’t Help

• Most recreational runners: If you’re logging 20–40 miles per week, doubles won’t add meaningful benefit. You’ll see more progress from consistent singles and a rest day.

• Runners coming back from injury: Doubles add more load exposure. If you’re dealing with Achilles, posterior tib or hamstring issues, a second run in the same day is more likely to aggravate things more than move you forward.

• Time-crunched athletes: Training stress isn’t just physical. If you don’t have time to recover sleep, fuel, mobility, and strength work doubles are wasted effort.

  
  

Smarter Alternatives

Before experimenting with doubles, focus on the basics:

• Strength training: Stronger tendons, joints, and muscles reduce injury risk and improve running economy.

• Consistency: A steady 4–5 runs per week beats one crazy week of doubles followed by burnout.

• Cross-training: Body-weight support running, swimming, cycling, or elliptical give you volume without repetitive impact.

• Recovery: Getting enough rest, enough fuel and managing your mental load.

  
  

Double runs are a tool, but not neccessary for most athletes. For elites, they’re a proven way to build high mileage while staying healthy. For most runners, they’re unnecessary and sometimes harmful. If your goals are consistency, health, and steady progress, single runs paired with strength and recovery are more than enough.

Most runners don’t need to run twice a day. But every runner needs to train smart.

:#RunningTips #DoubleRuns #RUNsource #FastBananas #TrainingSmart #PerformanceRunning #ConsistencyIsKey #InjuryPrevention

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Kjøsen Talsnes, Rune, et al. “Comparison of Acute Physiological Responses between One Long and Two Short Sessions of Moderate-Intensity Training in Endurance Athletes.” Frontiers in Physiology, vol. 15, 2024, Article 1428536. https://doi.org/10.3389/fphys.2024.1428536.

Besomi, Manuela, et al. “SeRUN® Study: Development of Running Profiles Using a Mixed Methods Analysis.” PLOS ONE, vol. 13, no. 7, 2018, e0200389. https://doi.org/10.1371/journal.pone.0200389.