The benefits and risks of running every day

Research has found that running for 5-10 minutes a day may reduce your chance of dying from heart disease, stroke, and other diseases. However, it was found that the benefits did not increase when running more than 4.5 hours per week. This means that you don't have to run for a full hour every day. Running is a high-impact exercise that can lead to injuries such as broken bones or shin pain.

You don't have to run every day of the week for your health. Even just a few minutes of running each day can have a positive effect on you. Research shows it may extend your lifespan. How many days of running will we need to be at that safe level? It depends on our own goals and fitness level. The schedule should be arranged so that there are days when you don't have to run. Alternate with other types of exercise, muscle strength training, or set a rest date. This will help increase our overall strength and health. And from now on, there will be information about the benefits and risks of running, including tips for running every day.

Benefits of running every day

• Reduces the risk of death from heart disease and heart attack.
• Reduces the risk of suffering from diseases related to the cardiovascular system.
• Reduces cancer risk.
• Reduces the risk of developing neurological diseases such as Alzheimer's and Parkinson's diseases.

Although these benefits can be achieved with just a little running each day, a group of Dutch researchers recommends running 2.5 hours per week or 30 minutes 5 days per week to reap the longevity benefits.

In addition, other benefits of running include improved sleep and mood. Research has shown that running for 30 minutes at a moderate pace every morning for 3 weeks helps promote sleep. Their emotional state and ability to concentrate were better than those who did not run. You may get similar benefits from 30 minutes of other types of exercise, such as walking, cycling, swimming, or yoga.

Is running every day safe?

Running every day may increase your risk of injury from overexertion. This type of symptom occurs when you exercise too much, too fast, and don't give your body time to adjust. Or it is caused by technical problems, such as running with incorrect posture that causes some muscles to work too hard. There are ways to avoid these symptoms from occurring:

• Use appropriate running shoes and change your shoes regularly.
• Gradually increase the distance you run each week.
• Arrange your running schedule to include other sports such as cycling and swimming.
• Warm up before running and stretch your muscles after running.
• Correct running posture.

Other forms of exercise besides running should be used to benefit runners as follows:

• Reduce the risk of injury.
• Utilize other muscle groups.
• Increase flexibility and core strength.
• Aid in injury recovery without compromising fitness levels.
• Add variety to exercise.

If you want to primarily exercise by running, there should also be 1-2 days a week to practice other forms of exercise, such as cycling, swimming, yoga, or Pilates, and there should be muscle strengthening and weight training 1-2 days per week as well.

How to run every day

• Running equipment

All you need is a pair of running shoes, or two pairs to alternate with, and socks. You may switch shoes because the old ones are wet or muddy. You might invest in sweat-proof clothes. If you run at night or early in the morning, you should have a flashlight and reflective gear for safety.

• Weekly running plan

How much you run each week depends on your goals and fitness level. For example, if you are a new runner, it's not a good idea to start by running every day because there's a risk of boredom or injury. You should start by running every other day for 20-30 minutes or follow a running program with a distance of 5 KM.

Finding time to run every day or several days a week can be a challenge. Try running in the morning before going to work or during your lunch break. Alternatively, find a running club in your area to support and encourage each other. Run shorter distances during the week and longer distances on weekends when you have more time. If you are an experienced runner and plan to run every day, it's important to schedule a weekly practice session that includes variety.

• Safety

Try to run in places where there are a lot of people to be safe from thieves. Look for the most popular routes. And for safety at night, wear brightly colored or reflective clothing so that drivers can easily see you.

• Stretching

It is not necessary to stretch your muscles before every run. Walk and jog slowly to warm up. When you finish running, stretch your muscles.

In summary, running for just a few minutes a day can have health benefits and may extend lifespan. However, it's not necessary to run every day. Even professional runners need rest days to allow their bodies to recover. Incorporating other forms of exercise and consulting with a doctor or expert can help create a balanced and safe fitness program tailored to individual needs.

Reference

• Kalak N, et al. (2012). Daily morning running for 3 weeks improved sleep and psychological functioning in healthy adolescents compared with controls. DOI:
• https://doi.org/10.1016/j.jadohealth.2012.02.020
• Pendick D. (2014). Running for health. Even a little bit is good, but a little more is probably better.
• https://www.health.harvard.edu/blog/running-health-even-little-bit-good-little-probably-better-201407307310
• Running and jogging, preventing injury. (n.d.).
• https://www.betterhealth.vic.gov.au/health/healthyliving/running-and-jogging-preventing-injury
• Running reduces risk of death regardless of duration, speed. (2014).
• https://www.sciencedaily.com/releases/2014/07/140728162330.htm
• Schnohr P, et al. (2013). Longevity in male and female joggers: The Copenhagen city heart study. DOI:
• https://doi.org/10.1093/aje/kws301
• Trello M. (2017). Run for your (long) life.
• https://www.health.harvard.edu/blog/run-long-life-2017052411722