How to double 101

The act of doubling (running twice a day) has gained popularity among elite athletes and marathoners as a way to boost mileage and overall training benefits. If you’re trying to increase your mileage, the idea of running twice a day sounds appealing. But there are proper ways to do it so you don’t find yourself injured or overtrained.

When you begin doubling, the goal is to reduce the recovery time your body needs between sessions, and to teach your body to bounce back faster.

Who should run twice a day?

Whether you should consider doubling depends on what level of runner you are, and your current training goals. For example, if you are training for a marathon and are peaking at 100 to 120 kilometres a week, doubling allows you to break up your recovery runs into smaller sessions for a little less stress on the body.

Doubling can be a useful tool for runners who are injury-prone or who have a busy schedule but are determined to run a marathon.

How to double run

Unless you’re an experienced runner or have built up your mileage to double runs, you should generally avoid it, as there’s a fine balance between running twice a day and overtraining. Finding the balance between the two is essential for avoiding injury.

Here are some tips you should consider before starting your first double run.

Start by only adding one double day to your schedule, and see how your body reacts. Make sure you refuel with a large meal after your first run, and stay hydrated throughout the day. Give yourself at least four to six hours between the end of the first and starting the second, for recovery, and grab a pre-run snack before your second run.

The best place to start is by adding a second run on an easy day. Doubling on an easier day will prepare your body for harder efforts and make it simpler to adjust to running twice a day. After you have mastered the double easy run, try adding an easy run to your workout days to aid in performance and recovery.