Benefits and risks of running every day

Research has shown that running for 5-10 minutes a day may reduce the chance of dying from heart disease. But it has not been found to benefit more when running more than 4.5 hours per week. This means that you don't have to run a full hour every day. Running is a high-impact exercise that can lead to injuries such as broken bones or shin pain.

How many days do we have to run to be at that safe level? Depending on our own goals and fitness level, it is better to schedule days when you don't run, alternate with other types of exercise. This will improve our overall strength and health, and from now on, we will learn about the benefits and risks of running, as well as tips for running every day.

Benefits of daily running

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

While these benefits can be achieved with a small amount of running each day, a group of Dutch researchers recommend running 2.5 hours/week or 30 minutes 5 days/week to reap the benefits of longevity.

In addition to that, other benefits of running are that it improves sleep and mood. Research has shown that running for 30 minutes at a moderate pace every morning three days a week promotes sleep, mood and concentration better than non-running groups. 

We may also benefit from other 30-minute exercises, such as walking, cycling, swimming, or yoga.

Is it safe to run every day?

Running every day may increase the risk of injury from overexertion. This symptom occurs when you exercise too much, too fast, and do not give your body time to adapt, or are caused by technical problems such as running with the wrong posture that causes some muscles to work too hard. There are ways to avoid these symptoms:

• Use proper running shoes and change shoes regularly.
• Gradually increase your running distance a little bit each week.
• Arrange the running schedule to include a combination of other sports such as cycling, swimming,
• Warm up before running and stretch after running.
• Use the correct running posture.
• If your friends are injured while running, stop immediately and seek medical attention.

You should also do other forms of exercise besides running to reduce the risk of injury. Increases the flexibility and strength of the core, helps recover from injuries without sacrificing fitness levels, and increases the variety of exercises. 

If you want to exercise mainly by running, you should also have other exercise days. 1-2 days a week, such as cycling, swimming, Strength training and weight training should also be practiced 1-2 days/week.

How to run every day?

• Running equipment

The only thing you need is a pair or two of running shoes alternately. You may invest in sweat-resistant clothing, and if you are running at night or early in the morning, you should have a flashlight and a glowing suit for safety.

• Weekly Running Plan

How much we run each week depends on our goals and fitness level. For example, if you are a beginner runner, you should not start by running every day because there is a risk of boredom or injury.

Try running in the morning before heading out to work, or find a local runner's club to get some initial encouragement, a short run in the middle of the week, and a long run on the weekends because you have plenty of time. 

And if you are already an experienced runner and plan to run every day. It's important to schedule a variety of weekly training sessions.

• Security

Try to run in crowded places to be safe from thieves, look for popular routes, and for safety at night, wear bright or reflective clothes that are easy for drivers to see. You can go to practice running around the running track or practice speedwork in the running field. If you go for trail running, you have to be careful of the branches along the route.

• Stretching

There is no need to stretch before every run, so we walk and jog slowly to warm up.

In conclusion, running for just a few minutes a day can have health benefits. Research has shown that it may make us live longer, but the question is, do we need to run every day? You can answer: "Not necessarily" Because even professional runners need to rest to recover their bodies, and there are days to stop running and go to other forms of exercise in a combination.

If you're not sure how often it's safe to exercise, talk to your doctor or professional for reassurance and can recommend a fitness program that is appropriate for your age and fitness level.

References

• 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