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What Are the Benefits and Risks of Running Every Day?

What Are the Benefits and Risks of Running Every Day?

Should I run everyday?

Running every day can have some health benefits. It has been found in studies that just 5 to 10 minutes of moderate pace running every day can help in reducing heart attack, stroke and other health related diseases.

But the same studies have also found that this benefit can be found for 4.5 hours or more a week, which means that there is no need to run for hours each day.

It is a high-impact exercise and overtraining can lead to injuries such as stress fractures and shin sprains.

The number of days you need to run each week depends on your goals and level of physical fitness. Scheduling days for cross training, strength training, and rest should be part of your training plan. They can make you a stronger and healthier runner overall.

What are the benefits of running every day?

Running every day can benefit your health. Studies have found that the benefits of running for just 5 to 10 minutes daily at a moderate pace (6.0 mph) may include:

  • reduced risk of heart disease and stroke
  • reduced risk of cardiovascular disease
  • lower risk of developing cancer
  • lower risk of neurological disease like Alzheimer’s and Parkinson’s diseases.

While these benefits can be found by running a minimum amount every day. Some researchers recommend running only 2.5 hours a week , or 30 minutes , and the rest of the time the body should rest .

Other benefits of running may also include improved mood and sleep. In one study, researchers looked at healthy people who ran for 30 minutes at a moderate pace every day. During the day their sleep , mood and concentration ability tested better than a group of non – runners .

You can also experience the same benefits from other activities such as walking, cycling, swimming and yoga.

Is it safe to run every day ?

Running every day can increase the risk of injury. Doing too much physical activity or running fast can cause more injuries because we do not give our body time to adjust.

Or they can result from technique errors, such as running with poor form and overloading certain muscles.

To avoid an overuse injury:

  • Make sure you have good shoes and change your shoes often.
  • Gradually increase the number of miles you run each day.
  • Mix up running days with cross training, such as cycling or swimming.
  • always warm up before you run or stretch after.
  • Run with proper form.

If you face a running injury, stop running and consult to your doctor for recovery plan.

Do you need other exercise?

Cross training, or training with some form of exercise other than running, can be beneficial for runners. Some potential benefits include: :

  • reduced injury risk
  • increases flexibility and core strength .
  • engages different muscles groups.

If it is your main form of exercise, consider cross training once a week with cycling, swimming or yoga to experience the added benefits. You should consider adding anaerobic activities such as strength training and weights to your routine once to twice a week.

How to run everyday

The only items you need to run are a pair or two of running shoes and socks. If one gets wet or dirty , you can use another pair of shoes or socks for running.

You will also need sweat-resistant running clothes like t-shirt and shirt, if you run at night, it get a reflective vest or light for safety.

Weekly Plan

How much you run each week depends on your physical fitness and goal. For example , if you are a beginner , you do not need to run every day because you are at higher risk of burnout or injury . Instead , start running for 20-30 minutes every other day . To start, make a program that you can follow every day.

It can be a challenge to be fit enough to run daily or run several times a week. Try to run or exercise when you wakeup in the morning. Or try to walk during your lunch break. Check out Run Clubs or Running Meetups for motivation or support. Do shorter runs during the week , and try to run more on the weekends .

If you’re an experienced runner and plan to run every day, it’s important to vary your weekly workouts. For example, one day a week you could do a long run at your target running pace. You could spend another day doing quick work. A day or two can be short, recovery runs. The other days can be spent in hill training, climbing an incline over and over to build leg strength. You can also walk or jog in a pool. for active recreation.


It is not necessary that you always stretch before running. You can walk or jog at a slow pace for the first few minutes to warm up your muscles. Always stretch out after running.

Bottom Line

Running for just a few minutes every day can benefit your body. Studies show that it can also extend your life. But do you need to run every day to get benefit? No .

If you aren’t sure how often to exercise or whether it’s safe for you to start running, talk to your doctor. They can recommend a physical fitness program that’s appropriate for your age and fitness level.

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