How often should I be signing up to races?

Signing up for races has become the new thing. It’s not about where we’re going out on the weekend,  it’s about which start line we’re showing up at. And honestly, I get it. There’s nothing quite like the energy of race day - the nerves, the challenge, the finish line feeling (and let’s be honest, the medal too).

But here’s the thing: you can’t really fake a race. When we toe that line, most of us are there to give it everything. And while pushing our limits can feel empowering, doing it too often can take a serious toll - not just on performance, but on our health too.

So it’s worth asking: how many races is too many? Let’s start with race distance.

5KM and 10KM races

It is important to acknowledge that the shorter races, like 5ks and 10ks, are generally easier to recover from than the longer stuff like half or full marathons. After a 5 or 10k effort, most runners can bounce back within 7-10 days, meaning you’re back into your usual rhythm pretty quickly. Because there’s less overall load on the body, the recovery is shorter, and so is the build - usually around 8-10 weeks. That means you can race these distances more often, without compromising your long-term performance or health. In fact, lining up for a 5k or 10k every couple of months can actually support your progress - leaning into periodization, aiming for the peaks and troughs of a training block and helping you to adapt both physically and mentally.

Half Marathon and Marathon races

When you step up to longer distances, such as the half or full marathon, everything shifts. The training, the recovery, the toll on your body. We recommend giving yourself at least 12 weeks to build for a half, and around 16 weeks for a marathon. That gives you time to gradually increase both mileage and intensity in a way that supports real progress in a safe and sustainable way.

But with longer builds comes longer recovery. After race day, your body needs 2-3 weeks to properly recover from race day, as well as the training block. And that recovery time matters just as much as the training. So naturally, this means you won’t (and shouldn’t) be racing these longer distances too often.

Racing to train

That said, if you approach races with the right mindset, there’s room to include them more regularly - especially when you treat them as part of your training. For example, heading into a half marathon with the plan to run at a steady, comfortable pace (rather than going all out) can be a powerful way to support your marathon prep.

As a coach I sometimes recommend including a half marathon during a marathon build, but running it at marathon pace - or even slower. It gives you a chance to practise pacing, fueling, and navigating the race-day atmosphere, without the intensity that requires a full recovery block afterwards.

Of course, it can be tempting to push once you're in that race environment but the key is holding back and trusting the plan. Running smart is still running strong.

12-month race calendar

When you take all of this into account, planning out your race calendar becomes much clearer. For half marathons, aiming for 3-4 key races across a 12-month period is realistic - as long as they’re well spaced and you prioritise recovery in between.

For marathons, it’s a different story. With the longer builds and extended recovery time, we recommend no more than two key marathons a year. It’s all about playing the long game - building consistently, recovering well, and showing up to the start line feeling strong.

So try not to get caught up in the ‘race every weekend’ mindset. Instead, focus on the races that truly matter to you, and build towards them in a way that supports your running, and your health, for the long run.