Is every day running helpful?
Running and walking has some significant medical advantages. Many types of research proved that only 5-minutes jogging for every day might reduce the risk of brain strokes, heart attack and other usual maladies.
Also, same studies additionally show that these advantages can be achieved if anyone runs only for 4.5 to 5 hours in a week, which means there is no compelling cause to walk for a long time. High-impact exercise, running for extra hours, may cause injuries.
Running for how long in a week is safe for you relies upon your objectives and physical capability. You should make a detailed plan about running by calculating how much time you should spend on strength and cross-training and how much you should spend on rest. It will make you healthier and more energetic after all.
Here I discussed the advantages and disadvantages of everyday running. Could you give it a read?
What are the advantages of running for every day?
For your wellbeing, every day running will be a great help. Only 5 to 10 minutes running for every day has many health advantages. Some of them are:
- Lessen the danger of death from stroke and respiratory failure.
- Lessen the threat of cardiovascular infection
- Lessen the risk of cancer
- Lessen the threat of creating neurological illnesses like Parkinson’s and Alzheimer’s.
These advantages can be accomplished by running every day for 10 minutes. However, a team of Dutch researchers suggests running 2.5 hours of the week, or every day 30 minutes for five days to get the maximum advantages.
Different advantages of running may incorporate improved rest and mind-set. In a study, researchers observed some healthy young people who ran every day for thirty minutes at a moderate pace. They found them for three weeks. They did better in aspects like concentration, sleep, mood etc. from a non-runner control group.
You can achieve these advantages by doing other exercises like walking, swimming, cycling etc. for 30 minutes daily.
Is it safe to run daily?
Daily running may cause serious injury. These types of wounds come from a lot of physical movement, excessively quick, and not giving enough time to the body for adjusting.
Or on the other hand, these may happen from some mistakes, for example, if you run while your form is poor and overuse or give pressure on some muscles.
Follow the following steps to maintain a distance from injury:
- Ensure you have proper running shoes and change the shoes regularly.
- Continuously increase the number of miles you run every week.
- Do another exercise like swimming or cycling in alternative days.
- Always warm-up and stretch before running
- Don’t run with poor form.
After facing an injury, you should see a doctor as soon as possible. You may follow RICE (rest. Ice, compression and elevation) for early recovery. Also, you can also use a treadmill running for avoiding any unnecessary accidents.
Exercises besides running may be beneficial for people’s health. Some advantages are:
- Lessens the danger of injury
- Connects various muscles of the body
- Increase body strength and flexibility
- Helps to recover injury faster without damaging fitness
Do another exercise along with running. You don’t need to do those exercises every day, one or two times per week will do. You should add weights and strength training in your exercise list for increasing your strength.
Step by step instructions for running
Supplies: You will need only a pair of socks and running shoes to start running. You might need an alternate pair or socks if the other couple gets wet.
You’ll require sweat-proof running garments like t-shirts and shorts. For safety, use light or reflective vest while running in the morning or at night.
Week-long plan: Running for how long in a week is safe for you relies upon your objectives and physical capability. If you’re at the beginner level, then you shouldn’t run every day because it may cause you injury. Start running every other day for 20 minutes.
In our busy lives, finding sufficient time for running can be difficult. But to be healthy, we have to find time for running. You can start running after waking up. Or in the evening after office. Joining a running club can be beneficial. It will keep you motivated. You can make short runs on the weekdays and do long runs at the weekend.
In case you’re an expert runner and have plans to run daily, it’s essential to make a detailed plan with a lot of varieties. For instance, one day you can run at a moderate pace, the other day you can work on your speed.
Another day runs for a short time to heal, and the day after that, you can do hill exercises to make your legs secure. Also, running or jogging in the pool can heal you faster.
Safety for Running:
- Wear reflective colors
- Use well-known tracks or routes while running.
- Before going out for running tell someone where you are going
Make sure that you are on sufficiently bright, populated regions while running. Search for well-known running trails and tracks in the nearest area. In the case of morning or night run, you should wear reflective and bright clothes for safety.
You should check out for sticks or branches on the running trails for avoiding injury. However, if you run on the treadmill, then you don’t have to worry about these things.
Stretching: Stretching is not necessary before running. For warming up, you can run or jog at a slower speed for the first 2-3 minutes. Then start running at the usual rate. Stretching is a must after running a session.
Running only a couple of moments every day can be beneficial for your wellbeing. Even a study shows it can increase your life expectancy. For that, there is no need to run every day.
Keep in mind; first-class runners stay wounds free by planning correctly. Forgiving hard-working muscle rest and recover fully, do exercise like cycling and swimming on the cross-training day.
Consult with a doctor if you are not sure about when you should start running or exercising; otherwise, you can harm yourself. The doctor will suggest you appropriate training program based on your fitness level and age.
Last Updated on August 28, 2020