There are always those runners who seem to run every day, always be injury free and still improve, but in order to give yourself the best chance of improving your own running it may be more wise to follow a plan that includes at least one day of rest per week. You can cross-train on that day, or go to a yoga class, or a gentle walk to get fresh air but, for improvements to be made, our bodies need time to rest and adapt. No one plan or approach to running works for all people, but many women settle on three runs a week, plus at least one or two days cross training to achieve their goals, injury free.