There are many benefits of running every day. It is believed that running 5 to 10 minutes daily may reduce the chances of heart disease and other common health problems. Evidence has shown that there is no need to run for hours every day. Only 4 to 5 hours of running per week are enough to get the desired results. Running is also a high-impact exercise, so it can cause fractures and lead to injuries.
Running every day has many health benefits. However, the time interval and days vary from person to person, their goals, and level of fitness.
According to Healthline: a person running every day for almost one year can reduce his body mass, risk of heart disease, and maximize his oxygen uptake. These health benefits can be significantly improved with longer training sessions. However, running intensely or inaccurately can have a severe impact on your joints or cause injuries.
Here you will learn the benefits and the drawbacks of running every day along with safety tips to get the maximum benefits from it.
What are the health benefits of running every day?
There are many health benefits of running every day. Studies reveal that running 5 to 10 minutes at a moderate pace is enough to get the maximum health benefits, such as:
- Reduced risk of heart disease
- Heart stroke
- Other cardiovascular diseases
- Risk of developing cancer
- Risk of developing Alzheimer’s and Parkinson’s disease
- It increases the overall age and lifespan of a person. It may also reduce the risk of respiratory infections.
- Running at a moderate pace may improve your sleep patterns.
- Help you to maintain a healthy weight
- Minimize the risk of high blood pressure
- Lower the risk of metabolic disorders
- Reduce the risk of type 2 diabetes
- Reduce the risk of disability
- Less chances of develping back pain
- Improve mood, mental health, muscle strength, bone density, and overall quality of life
Should I run every day?
Running can help you achieve health goals. But it is not safe for everyone to run every day, especially for people with severe medical or health conditions. Running too much, vigorously, or inaccurately may increase the risk of complications or physical injury in a person.
A person with any heart disease must consult a doctor before starting strenuous physical activity. People with respiratory or cardiovascular disorders ask their doctor before adjusting their exercise routine.
A person must take a break, alter the routine, rest, hydrate, or seek medical advice if any of the following occurs while running:
- Trouble breathing
- Vision changes
- Coordination problem
- Hearing difficulties
A person can reduce the impact of running or other complications by taking a few things in mind.
- It is always advisable to warm up before starting any exercise.
- You must hydrate yourself before, after, and during your workouts.
- You must avoid running in extremely hot weather conditions to avoid exhaustion.
- Always apply sunscreen or sunblock to your exposed areas and wear protective outfits.
- Always set realistic goals based on your body condition and other factors.
- Don’t run on an uneven and hard surface as it may be injurious to your knees.
- Refrain yourself from running if you have any injuries or wait for the injuries to completely get recovered.
- Wear suitable shoes, clothes, and other accessories to make you comfortable.
- Don’t run in a polluted environment, dusty conditions, or on a bad weather day.
How to get the maximum benefits of running?
There are a few tips and strategies that will help you to get the maximum benefits of running.
Warmup first and start with moderate-intensity
A person should always start at a moderate pace and must warm up first. You can warm up yourself by a few minutes of walking or jogging. Make sure to run at a pace that is not causing any pain or injury. It must allow you to talk, and you must not feel breathless while running.
There is no need to always stretch before exercise. Warm-up and prepare your body for exercise. While cooling down and stretching after performing exercise is important to get the flexibility and increase the performance.
Begin with short periods
A person must start running at a low pace during the first few weeks. After that, you can gradually add longer and vigorous sessions. If you are trying to lose weight, then you must give yourself several weeks to see the results.
Make sure to gradually add other exercises to improve your balance and strength. Set realistic goals according to your age, health conditions, sex, weight, and height. If running every day is causing any health problems, then you must replace it with other aerobic exercises such as cycling or brisk walking.
You must consult a doctor and explain your health conditions before starting any strenuous exercises.
Make weekly plans
If you are a beginner, then you do not need to run every day. If you start vigorously, then you will be at a higher risk of getting injuries or fractures. Instead of running for hours per day, it is ideal to start with a few minutes.
Start with 4 to 5 minutes of running early in the morning or in the evening. During your weekly plans, do short runs and gradually add more minutes to your routine.