Finding space in your day to work out and get in the miles is hard these days. We have so many different commitments for work, family, and social life. Our lives are at full speed.
Some of us only have 20-30 minutes at most a day to fit in a quick workout. Many of us opt to run for a few miles. Running is an ideal workout for many because you don’t need to go to a gym for it or use any special equipment.
All you need is your feet and a path to run on.
Given the importance of daily exercise, you might wonder if it’s okay to run every day. This article will answer that question.
We’ll also discuss the recommended amount of running per day and the health benefits of running.
What Happens if You Run Every Day?
Daily running may give certain health advantages.
According to studies from Iowa State University published in Medical News Today, running for 5 to 10 minutes at a moderate pace each day can help reduce your risk of dying from heart attacks, strokes, and other common conditions.
However, the same study discovered that the benefits of running diminish after 4.5 hours per week, implying that you don’t need to move for hours every day.
Your goals and physical fitness levels will determine how many days you can run each week safely and at the right speed. A part of your training schedule should include cross-training, strength training, and recovery days.
This might make you a better runner in the long term, and it will lower your risk of obesity and other health conditions.
Is Running Every Day Bad?
No, running every day is not bad. Although it is sometimes helpful to have rest days so your muscles can recover, running every day can have several health benefits, including boosting your mood and maintaining your weight.
Movement, in general, is known to improve mental health by helping to relieve stress and anxiety, and running is an excellent form of exercise.
The CDC recommends doing at least 150 minutes of moderate-intensity aerobic activity, like running, every week.
Running releases endorphins, which are chemicals that have mood-enhancing properties. If you’re feeling sad, a fast run can be exactly the thing to lift your spirits.
Start with a few runs a week. Gradually build up your mileage day by day. Also, remember to warm up before you run and cool down afterward.
Benefits of Running Everyday
Running has a number of benefits for your health, and you don’t just need the speed.
Running can help you lose weight, get a better night’s sleep, tone your muscles, and enhance your cardiovascular health.
It can also help with aches and pains in your body, like back pain, and add more lubrication to joints.
Running outside also helps alleviate emotions of loneliness and isolation. Running can help you feel less stressed, depressed, and anxious. It may also aid in better sleep.
In short, you’ll notice improvements in your entire fitness level if you run every day.
Running doesn’t only benefit you physically. It also helps improve your emotional health.
Getting in those daily miles has been shown to help alleviate symptoms of depression and anxiety, and running is a great way to get those endorphins flowing.
So if you’re feeling down, a daily run can help boost your mood. Running daily might even provide you with a constant boost in your overall happiness.
Helps With Weight Loss
Evolutionarily, we are built to run. Our bodies are made to move, and running is a great way to get our heart rates up and start sweating.
In addition, running helps tone our muscles and can even help with weight loss.
Even as little as 20 minutes a day can help you burn calories. And if you burn enough calories, you can lose weight.
Some types of running, like speed interval training, can burn even more calories than ordinary training.
Find out more benefits and best running apps for beginners here..
Reduces Cardiovascular Diseases
Running is not just for weight loss. It can also reduce your risk of cardiovascular disease.
Cardiovascular disease is one of the biggest killers in the United States.
However, running is claimed to be one of the most effective workouts for minimizing your risk of developing heart conditions.
Running every day can improve your endurance. This is because running is a form of aerobic exercise, which means that it helps to increase the amount of oxygen that your body can use.
By running every day, you will be able to slowly increase the amount of time you can run without getting tired.
This is because your body will become better at using oxygen, which helps power your muscles.
The Joggo App can help you keep track of your progress and build up your endurance with daily goals and tips.
The app provides adjustments to the running plan every two weeks based on progress and feedback.
It looks at the results of your latest two-week running streak, along with your comments about your well-being.
If you think you can do more, the app will up the program’s intensity. This method can help you safely earn miles running at the right speed.
Endocannabinoids, a biological molecule related to cannabis, is released in your body after a run.
This naturally occurring substance floods your bloodstream and travels to your brain. It produces short-term emotions of relaxation and reduced stress.
What Are the Drawbacks of Running Every Day?
If you run for miles every day, you can be putting your body in danger of overuse issues. This is because running every day may not allow your body enough time to relax and recover between runs.
You may like to run miles without stopping since jogging makes you feel wonderful. Your body, on the other hand, requires downtime. You may be prone to strains or sprains in your legs and feet if you don’t allow your body to recuperate between runs.
Running every day can potentially put you at a higher risk for injury, heart problems, damage to knee joints, and overtraining.
Risk of Injuries
Exercise-related injuries are typically caused by overuse, improper form, or insufficient rest, all of which can be avoided by running safely and intelligently.
Among the most common running injuries are:
Stress fractures: A stress fracture happens when the body is put under a lot of stress. This is a pain-inducing tiny break in the bone.
Stress fractures usually affect runners’ shins and feet. A common cause is working too hard before your body adjusts to a new activity.
Shin splints: Shin splints cause discomfort along the shin bone in the front of the lower leg.
Shin splints frequently occur when you change your routine too soon, such as by increasing the number of days you run or run long distances.
Muscle tension: This is a muscle strain, which is a little tear in your muscle. A common cause is overstretching a muscle. When you pull a muscle, it tears, and you may experience a popping sensation.
Risk of Heart Attack
Exercise does not completely prevent heart disease. In fact, in some cases, it can put a person at greater risk of a heart attack.
For example, even marathon runners’ hearts, like those of sedentary persons, might store fatty plaques that can break loose and block an artery, resulting in cardiac arrest.
The biggest mistake to avoid is running without appropriate training.
If you experience minor symptoms like chest pain or breathing difficulty during a run, listen to your body and don’t overdo it.
Gradually increase your stamina, miles, and endurance. By doing so, you will lower your overall risk of heart problems in the long run.
Damages Knee Joints
Those that run daily without rest can complain of knee pain and damage.
Runner’s knee happens when your kneecap is out of alignment, which can happen because of the repetitive movements of running. When you run for miles and miles every day, your chances of knee problems increase.
The cartilage in your kneecap might wear out over time, giving you more and more pain when you run.
Possibility of Overtraining
Overtraining is frightening since there are few clear ways for runners to recognize and quantify whether they are overtraining.
Overtraining isn’t as evident as a stress fracture or as severe as running out of energy during a long run—there is no discomfort connected with overtraining, and there are few clear indicators.
What Is a Good Distance to Run Every Day?
Running even just one mile a day has a list of benefits. Any exercise is good.
Beginners should start with two to four weekly runs of 20 to 30 minutes each (approximately 2 to 4 miles).
You may have heard of the “10% rule,” but running more every other week is a better strategy to build up your miles. This rule helps your body acclimate to your new hobby and prevent damage.
After a few weeks, focus on increasing one of your runs by 5 to 10 minutes so that you can perform a “long” run once a week.
Even if you’re only training for a short race, this is an ideal technique for beginning runners to build endurance, earn miles, and increase speed.
Those with a sports background can increase their mileage more aggressively, although increasing distance every two weeks rather than every week is still beneficial.
A Word From Our Expert
Some people can tolerate running for miles every day, while others find it difficult to return to the gym or go for a run after a day off.
However, we need time to heal physically and mentally, and even one day off can help our bodies and minds do so.
Additionally, if we don’t allow our bodies to recover, we risk becoming burnt out.
We must also give ourselves time to physically recover. Taking it easy now helps our bodies get stronger. Remember, even elite athletes take rest days.
Overall though, running is a fantastic way of introducing exercise into your daily routine and living a more balanced lifestyle. Just don’t forget to rest when your body really needs it.
Having a plan and goals in place, as well as starting gently but steadily, is a terrific approach to ease into running. Going for a daily run every day is okay as long as you are careful not to overdo it.
Running every day is not harmful to your health, but you must use caution when doing so.
Slowly increase your speed and distance, and before you know it, you’ll be running the recommended 3-5 miles every day.
Maybe you’ll even be signing up for a marathon!
Challenge yourself now by downloading the Joggo app and committing to additional run training. You can increase your mileage, earn exclusive rewards, and gain the benefits of a healthy workout plan.