The benefits and risks of running daily
Research has found that running five to 10 minutes a day may reduce your chances of dying from heart disease, heart attacks and other diseases. But it found that the benefits weren’t greater when you ran for more than 4.5 hours a week, meaning you don’t need to run a full hour every day. Running is a high-impact exercise that can lead to injuries like broken bones or shin splints.
The number of days you should run safely depends on your goals and fitness level. It’s a good idea to schedule non-running days, alternate them with ยูฟ่าเบท https://ufabet999.app other forms of exercise, strength training, or rest days to improve your overall strength and health. Here’s more on the benefits and risks of running, as well as tips for running every day.
Benefits of Running Daily
- Reduce the risk of death from heart disease and heart attacks
- Reduce the risk of cardiovascular disease
- Reduced risk of cancer
- Reduce the risk of neurological diseases such as Alzheimer’s and Parkinson’s disease.
While these benefits can be achieved with just a little running each day, a group of Dutch researchers recommend running 2.5 hours/week, or 30 minutes, 5 days/week to reap the longevity benefits.
In addition, other benefits of running include improve sleep and mood. Research has found that running for 30 minutes at a moderate pace three days a week every morning can improve sleep, mood, and concentration compared to a group that does not run.
Is it safe to run every day?
Running every day can increase your risk of overexercise injuries. Which occur when you exercise too much, too fast, and don’t give your body time to adjust. When you run too fast or too hard on a technical condition, such as running with poor form that overworks certain muscles. There are ways to avoid these injuries:
- You should wear suitable running shoes and change your shoes regularly.
- Gradually increase your running distance each week.
- Organize your running schedule to include other sports, such as cycling and swimming.
- Warm up before running and stretch your muscles after running.
- Use the correct running posture
- If you get injured while running, stop running and see a doctor immediately.
And you should do other forms of exercise besides running to reduce the risk of injury, use other muscles, increase flexibility and core strength, help recover from injuries without losing your fitness level, and add variety to your workout.
How to run every day?
- Running equipment
All you need is a pair or two of running shoes to alternate between, maybe invest in sweat-proof clothing, and if you’re running at night or in the early morning, a flashlight and fluorescent clothing for safety.
- Weekly Running Plan
How much you run each week depends on your goals and fitness level. For example, if you are a beginner runner, you should not start by running every day because you risk getting bored or injured. You should start by running every other day for 20-30 minutes or maybe a 5K run program.
Finding time to run every day or several days a week can be challenging. Try running in the morning before work, or find a local running club for support and encouragement at first. Consider doing shorter runs midweek and longer runs on the weekends when you have more time.
And if you’re an experienced runner and plan to run every day, it’s important to schedule a weekly training schedule that includes some variety.
- safety
Try to run in places with lots of people to be safe from thieves. Look for popular trails and for safety at night, wear bright or reflective clothing that drivers can easily see. You can practice running laps around the track or do speedwork in the track. If you go trail running, be careful of branches along the track.
- Stretching
It is not necessary to stretch before every run. Let’s walk and jog slowly to warm up. When the run is over, stretch your muscles.