running for health There is no need to run every day. Even if you only run for a few minutes a day. It can have a positive effect on your health. Research indicates that Running may also help extend your lifespan. Running every day has health benefits. Studies show that running for just 5-10 minutes per day at a moderate pace. May help reduce the risk of death from heart disease. Stroke and other chronic non-communicable diseases
But the same research also said that Benefits peak at approximately 4.5 hours per week. Which means You don’t have to run for hours every day. Running is a high-impact exercise. Overtraining can lead to injuries such as stress fractures or shin splints.
Number of safe days to run each week Depends on the goal and your physical condition Scheduling a schedule for compound exercise strength training and rest It should be part of your training plan. All of these things will help you become a stronger and overall healthier runner.
Read on to learn more about the benefits and risks of running every day. Plus tips for adding daily running into your daily routine.
Is it safe? with running every day
Running every day may increase your risk of overuse injuries. This is caused by exercising too hard, too fast and the body hasn’t had time to adjust. Or it may be caused by incorrect running techniques, such as improper running posture. As a result, some muscles are overloaded.
How to avoid overuse injuries
- Wear appropriate running shoes. and change running shoes regularly
- Increase running distance gradually. each week
- Alternate running days with mixed exercise such as cycling or swimming.
- Warm up before running and stretch after running.
- Run with the correct posture.
- If you are injured from running You should stop practicing. And consult a doctor to plan a recovery plan (rest, ice packs, braces, elevation). Which may help in the recovery process.
Plan your weekly run.
Number of times you run each week It depends on your goals and physical condition. For example, if you are a beginner. There’s no need to start with running every day. Because you risk feeling exhausted. or easily injured It is recommended to start by running every other day. Duration approximately 20-30 minutes. Try studying the program. “Running from the Couch to the 5K Race” is the starting point.
Time allocation to run every day or several times a week Can be challenging Try running early in the morning, before your daily activities begin. or running during lunch break Find a running club or running groups in your area. To create support and motivation, run for short distances. during weekdays And save long runs for weekends when you have more time.
For experienced runners and plan to run every day Setting up a weekly training schedule To have variety It is important, for example, that you can allocate 1 day to a long run at the pace you are aiming for for the race. Another day might focus on running to increase your speed for 1-2 days, maybe a short run. To restore the https://ufabet999.app body, on other days you may try running uphill repeatedly. To strengthen the leg muscles Or jog in the swimming pool for active recovery.