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Running every day. is that good for you?

by | Apr 12, 2021 | Running | 0 comments

  1. The benefits
  2. Risk to avoid
  3. Running support training
  4. Weekly Running plan

Running every day can bring several health benefits. Dedicating even 5-10 minutes a day to the race at a moderate pace can help reduce the risk of heart attacks, strokes, and other diseases affecting the circulatory system. If the training is excessive, these benefits are more than 5 hours a week, as experts say, vanish or subside. This means that you don’t have to run for hours every day. Running is a high-impact exercise, and overtraining can frequently cause muscle tearing, injuries, stress fractures.

Running safely every day of the week, it is helpful to plan days for cross-training, strength training, and rest.

To start running every day, you need a pair of running shoes and socks, dressed as sweat-resistant running legs such as shorts and technical shirts (not in cotton). When running at night or early in the morning, it is recommended to wear a reflective vest or a light that indicates the presence in the street.

Running every day: the benefits.

Running every day can have health benefits. Studies show that the benefits of running for just 5-10 minutes at a moderate pace every day reduce risk of:

  • a heart attack or stroke
  • cardiovascular disease
  • developing cancer
  • developing neurological disorders such as Alzheimer’s and Parkinson’s
  • sleep improvement
  • improved mood and reduced stress

Although these benefits can be obtained with a minimum daily run. Experts advise you to take 2.5 hours a week or 30 minutes five days a week to enjoy the maximum health benefits.

You could get the same benefits by doing 30 minutes of other everyday activities, like walking, cycling, swimming, or yoga.

Running every day: risk to avoid

However, running at an elevated rate and for a prolonged period or over distance can increase the risk of joint overload injury. Excessive use injuries result from the practice of too much physical activity too quickly, which does not allow the body to adapt. Or they can result from technical errors, such as running in poor physical fitness and overloading specific muscles.

To avoid injuries of excessive use:

  • Make sure you have appropriate race shoes and change them often
  • gradually increase the distance each week;
  • alternate the travel days with cross-training, such as cycling or swimming;
  • warm-up before running and stretch at the end of the race.

If an accident occurs while running, stop training and seek medical attention immediately for a recovery plan.

Running support training

Cross-training or training with another form of non-race exercise can be helpful for runners as a support activity. Alternating the various types of motor activity with travel has some advantages:

  • reduces the risk of injury
  • involves different muscle groups
  • increases flexibility
  • helps recover injuries without compromising the level of physical health
  • it breaks the training routine.

If running is the main form of training, alternating once or twice a week with cycling, swimming, yoga, or pilates is recommended to maximize the benefits just listed. Also valuable for support anaerobic activities such as strength training and weights once or twice a week.

Weekly Running Plan

The weekly travel plan will vary depending on your goals and health and fitness level. For example, a novice runner doesn’t need to start running every day because they are at increased risk of fatigue or injury. The experts’ advice is to start running every other day for 20-30 minutes.

At least at the beginning, the ideal time to run is in the morning before the day begins. Or during lunch break. Short races can be taken during the week, while long distances at weekends are longer.

Suppose you are an experienced runner and you are going to run every day. In that case, it is essential to schedule a weekly workout with lots of variety. For example, one day a week dedicated to a long run at an average pace, one day dedicated to working on speed. One or two days could be spent on short recovery cycles. The other days can be spent doing a pendant workout, in which you repeatedly run on a hilltop to increase strength in your legs. You can also run or jogging in a pool for active recovery.

Here’s an optimal weekly workout plan.

4 km30 minRest or 5 km4 kmRest or 4 km7 km8 km

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