Running every day may have some health benefits. Studies show that running just 5 to 10 minutes each day at a moderate pace may help reduce your risk of death from heart attacks , strokes, and other common diseases. But the same research also shows that these benefits top off at 4.5 hours a week, meaning there’s no need to run for hours each day. Running is a high-impact exercise and overtraining can lead to injuries such as stress fractures and shin splints.
What are the benefits of running everyday
Running every day may have benefits for your health. Studies show that the benefits of running for just 5 to 10 minutes at a moderate pace (6.0 miles per hour) each day may include:
- reduced risk of death from heart attack or stroke
- reduced risk of cardiovascular disease
- lower risk of developing cancer
- lower risk of developing neurological diseases like Alzheimer’s Parkinson’s diseases
While these benefits can be achieved by a minimal amount of daily running, running 2.5 hours per week, or 30 minutes, five days a week to enjoy maximum longevity benefits.
Other benefits of running may include improved sleep and mood. Healthy adolescents who ran for 30 minutes at a moderate-intensity pace every morning for three weeks. Their sleep, mood, and concentration ability during the day tested better than a control group of non-runners.
You may be able to experience these same benefits from 30 minutes of other daily activity, too, such as walking, cycling, swimming, or yoga
Risk from running every day
Running every day may increase your risk for an overuse injury. Overuse injuries result from taking on too much physical activity, too fast, and not allowing the body to adjust. Or they can result from technique errors, such as running with poor form and overloading certain muscles.
To avoid an overuse injury:
- Make sure you have appropriate running shoes and change out your shoes often.
- Gradually increase the number of miles you run each week.
- Mix up running days with cross training, such as cycling or swimming
- Warm up before you run and stretch after.
- Run with proper form
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