What are the benefits of running every day?
Running is one of the most common and effective exercise options. There is no denying that running plays a pivotal role in keeping you fit, but do you know if you should run daily? Most people seem to think that the more you run, the more benefits of running you get. But is that really the case?
The thing is that there is quite a lot of stress on your body when you run. Some time is needed by the body to heal from this stress. Therefore, if you overdo it, you might have to face more problems than the benefits of running.
Benefits of running every day
Running daily offers ample benefits. As per studies, running at a moderate pace of around 6 miles per hour for five to ten minutes daily provides you with a lot of advantages.
For one, it reduces the risk of death from stroke and heart attack. The risk of cardiovascular diseases is decreased as well if you run daily. According to research, running may also reduce the risk of developing cancer.
Running also improves sleep and your overall mood. Studies have shown that people who run regularly at a moderate pace have enhanced concentration ability throughout the day, and their spirit is improved as well.
To acquire these benefits, it is advisable that you run for around 2.5 hours in a week. Therefore, running for half an hour, five days a week, can provide you with the desired benefits of running.
Risks of running daily
There is no denying that running is a crucial part of a healthy lifestyle. However, there are certain risks that you need to be cautious about when it comes to running daily as well.
Your body is subjected to a great deal of stress when you run, and if you run daily without having any recovery days in between, injuries can result.
Some common injuries that can occur by running daily include shin splints and stress fractures. If shin splints are caught early, you can cut back on training and stretch while focusing on strengthening the calves for rapid rehabilitation.
Your body might tire out, and you might experience fatigue throughout the week if you run excessively daily. Therefore, it is vital that you give your body time to recover and use prevention exercises to keep injuries at bay.
The right way of running daily
If you want to make full use of the benefits of running daily, you need to go about it properly. For one thing, you need to be dressed appropriately for running. Your shoes need to be optimally comfortable. It might be a good idea to have two pairs of shoes for running so that you do not have to worry about them getting wet or muddy. Get yourself sweat-resistant running clothes that will keep you airy and comfortable.
Prepare a proper running plan for yourself. How often you should be running depends on your goal. For instance, beginners should not be running daily. Running on alternate days for half an hour would suffice.
It might be challenging to fit in time to run daily. Therefore, it is advisable to begin your mornings by running so that you can get it completed before you get entangled in work. Another option is to run during your lunch break.
If you are experienced and run every day, ensure that there is variety in your training throughout the week. One day you can focus on speed work, while on other days, you can opt for recovery runs.
It is not necessary to stretch before running. Walking for a few minutes or jogging at a slow pace can suffice. However, make sure that you stretch out after running.
Make time for rest days
As per research, the number of rest days you need depends on the way you work out. For instance, if you run for a mile, a single day will be sufficient to recover from it. On the other hand, some might need a couple of days of resting to recover from a 10K run.
According to studies, running weekly for distances between 30 to 39 miles in women and more than 40 miles for men resulted in an increased risk of injury. The body needs time to recover from the stress of running so that such injuries do not occur. You will feel a whole lot better and fitter to run if you take a day off regularly.
The amount of cortisol, which is a stress hormone, is also reduced by rest days. This decreases incidences of sleep problems, fatigue, and irritability that can happen if you run excessively. You get a mental break during the rest days and will not feel burned out. Rest days will make sure that running does not become a burden for you.
Rest days will only benefit if you schedule them strategically. The best rest days for you would depend on the type of runner you are. For instance, if you run for miles on weekends, the typical rest day for you would be Monday. Similarly, if you do a long run on Saturday, then Friday might be a good day to rest.
At the end of the day, it is vital that you listen to your body and understand its hint. If you feel like taking a rest, do not hesitate. Do not burden yourself with the idea that you must run a specific number of miles in a week if you feel sore or tired. This will do you more harm than good as running in this condition can result in injuries.
The benefits of running cannot be overlooked. However, it is essential to know where to draw the line. You need to understand your body and realize when it needs to rest. Only then can you make sure that running does not become detrimental to your health and continues to benefit you in the best way possible.