Can Running Every Day Cause Problems? Here's What You Need to Know
Running is good for health, but is it possible to have problems if you run every day? Research shows that running at moderate intensity for 5-10 minutes each day can help reduce the risk of death from heart attacks, strokes, cancer, and other common diseases.
This research also points out that these benefits are at their highest when the total weekly running is no more than 4.5 hours, which means that if you only run to be healthy, you don't need to run for several hours every day.
On the other hand, running is a sport that puts a lot of impact on the lower limbs and joints. Over-training and incorrect posture can easily cause injuries, such as stress fractures and Tarsal Syndrome (clipped toe).
How many running days and volume should be per week without a standard answer, depends on your goals and physical health level.
In addition to running, a reasonable arrangement of cross-training, strength training and rest time should also be included in the training, so that you can be stronger and healthier overall.
The benefits of running for 5-10 minutes a day
Research shows that running at a pace of 6-7 minutes per kilometer for 5-10 minutes (totaling about 50 minutes per week) has benefits for health, including:
1. Reducing the risk of death from heart attacks and strokes.
2. Reducing cardiovascular disease risk.
3. Reducing the risk of cancer.
4. Reducing the risk of Alzheimer's disease (senile dementia) and Parkinson's disease, etc., neurological diseases.
A group of Dutch researchers suggested that a total of 2.5 hours of running per week, or a weekly split of 30 minutes each time for 5 times, can obtain the most benefits in terms of lifespan.
Running has more benefits besides the above, including improving sleep and mood.
A study of a group of healthy adolescents showed that they ran a 30-minute moderate-speed morning run every day for three weeks, and their sleep, mood and concentration were better than the control group that didn't run.
Of course, you can also achieve the same benefits by doing other exercises for 30 minutes, such as walking, cycling, swimming or yoga.
Does running have problems if you run every day
Running too fast and overtraining without allowing the body to adapt can increase the risk of overuse injuries, which may be caused by technical errors, such as poor running posture, or excessive use of a muscle group.
To avoid running injuries, it is recommended to:
1. Wear appropriate running shoes and replace them regularly (generally 2-3 pairs are worn alternately, and the lifespan of a pair of running shoes is generally 500-800km).
2. Gradually increase the weekly running volume to avoid a sudden increase. If you are not sure about the frequency of exercise or whether you are suitable for running, please seek professional medical advice and provide a plan suitable for your age and health level.
3. Incorporate cross-training such as cycling and swimming into the training plan. Remember, even elite runners use rest days and cross-training to avoid injuries, allowing muscles to fully recover after training.
4. Always warm up before running and stretch after running.
5. Run with the correct posture.
6. If you unfortunately encounter a running injury, stop training and seek medical help if necessary, and actively recover.
How to start a running plan?
- Equipment
First, prepare at least two pairs of running shoes, although you only have one foot, to prevent moisture and mud from affecting the shoes and prolong the lifespan of the shoes, it is recommended to wear two or three pairs alternately, and one pair of running shoes typically lasts 500-800km.
In addition, purchase breathable and sweat-wicking shorts and T-shirts. If you are used to running at night or in the early morning, wearing clothes with night lights will be more secure.
- Weekly plan
The frequency of running per week depends on your goals and physical health level. Here are recommendations for running beginners and advanced runners:
1) For running beginners
It is not recommended to run every day, as it may increase fatigue or injury risk. It is recommended to start with 0 to 5K, and run for 20-30 minutes every other day.
For busy office workers, it's a challenge to find time to exercise every day, so it's suggested to try running before or during lunch breaks, and then spend more time on weekends.
At the same time, find a running team or running club in your area to get more support to keep running.
2) For advanced runners
If you have some experience in running, such as advanced runners who run for 3 days or more per week, then scheduling a weekly training schedule becomes important.
For example, every weekend you can run a long run according to your target pace, and on another day you can do speed training, and the other 1-2 days are for recovery runs. Of course, if conditions permit, you can also do slope training on mountain roads to strengthen your leg muscles.
Running safety
1. Wear brightly colored clothes.
2. Let your family and friends know where you are going to run.
3. Choose routes with plenty of light, such as sports fields or riverside walkways, to avoid remote areas as much as possible.
The article is compiled from Weibo @No Frag Win Harley, Running Bible Wen Li Chen Qing
