How often can I run?

[carrottopper]

I'm new to exercise. I have little ones at home and a husband who works long hours/away so gym isn't always possible. I've done some HIIT exercises but really enjoying running at home (no treadmill) on the spot or around the lounge. My iwatch records the distance at 4K in 30 minutes roughly. Ive done this for 4 days on the trot and really feel better. Should I mix it up a bit? Any tips for working out at home with no gym equipment? Aim is to exercise to reduce stress, feel better and ideally lose about a stone. Is running ok to do 5-6 times a week.

Running is fine to do 7 days a week - it's what we were born to do! - but not straight away. When you're starting out, aim to run 3 or 4 times a week, and don't up your mileage by more than 10% each week. You may be feeling great, but you don't want to risk injury by putting too much impact through joints that aren't used to it.

There's lots of bodyweight exercises you can do at home as well. I do push ups, planks, side planks, glute exercises etc in the living room when the DC are asleep - all of which require no equipment and minimal space.

Well done on getting started - that's the hardest bit!

Ideally you should have a rest day especially if you are new to exercise, but if you are enjoying it then a rest day can simply be another type of exercise. What about getting some weights to do at home, or something like the 30 day shred DVD? Weights will help you tone up and also burn a surprising amount of calories, the 30 day shred combines cardio and weights. Yoga is also very good for a rest day and will help to reduce stress (you tube or dvd).

Although you are running on the spot, I hope you are still wearing supportive trainers and a sports bra. I would also recommend you get outside for a run at some point if you can, although I’d suggest you run / walk then, as running on the spot and running on a treadmill or outside are two different things.

Thanks so much for your replies.
Yes I'm wearing gym wear, sports bra and trainers. I'm so worried about falling over outside whilst running as I'm so clumsy and also would dread to bump into someone.

I have done the 30 day shred years ago. It was brilliant but I think it would be far too hard for me at the minute. I will work up to it though.
Thanks again

Running is high impact so start with 3-4 times a week and if you get on well with it, you could add another run in. If you want to do more exercise than that then I'd recommend doing some bodyweight strength exercises and keep up with the HIIT stuff - it's those that will help you build muscle and lose weight. As a running coach I'd always suggest a mix of running and strength work rather than running every day. Pretty much everyone I know who has tried to run every day ends up injured because their bodies just aren't strong and conditioned enough to cope with it.