Benefits And Risks Of Running Every Day!
Do you know the amazing benefits of running, 10-15 minutes every single day can increase your life span, and actually make you happier! Running has been proven to boost your energy, mood, and beat those Monday blues!
More Amazing Benefits of Running:
- Improve sleep
- Increase brain function helping with concentration and memory
- Improves your overall mood
- Reduce the risk of cardiovascular disease
- Lower the risk of developing cancer
- Reduce the risk of death from heart attacks and stroke
- Reduce the risk of neurological diseases: Parkinson’s and Alzheimer’s
- Burns calories
- Strengthens your joints
- Relieves stress
- Improves your bone strength
- Running may help with anxiety disorder and panic attacks
However, some research has shown that these benefits top off at around 4.5 hours per week. This means there is no need to run for hours upon hours each day. In fact, running is a high-impact exercise and overtraining can lead to injuries.
Is It Safe To Run Everyday?
While there are amazing benefits to running every day you have to be sure not to overdo it. Taking on too much physical activity too fast can lead to injury: Shin splints and stress fractures. It can also lead to poor technique: running with poor form and overloading certain muscles.
So, while you might be enticed to get out there and run like forest and just keep running, you need to ease into it. Starting with 10-15 minutes per day a few times per week, and slowly increase the length of time as your body allows.
Do not do what I did several years ago and think “It’s a beautiful day outside I’m gonna go for a run”. Run for 7 miles and think that will be ok. Let me tell you my shin hurt for 2 weeks after… I learned my lesson.
To Avoid Injury:
- Wear the proper running shoes
- Slowly increase the number of minutes you run each week
- Always stretch and warm-up before and after each run
- Mix up running with strength training
- Run with proper form
If you experience pain during or after running seek medical help and follow a recovery plan. Rest, ice/heat, compression, elevation may help with recovery.
Adding Strength Training With Running Will Provide Additional Benefits:
- Reduce the risk of injury or overuse
- Engage different muscle groups and make you stronger
- Increases core strength and flexibility
- Aids in injury recovery
What You Need?
One of the best things about running is you really don’t need much. There are no weights or any real equipment needed, all you need is:
- 1-2 Pairs of Running shoes. If running every day it is good to rotate between shoes
- Running shocks
- Sweat-resistance clothing
Warms Up And Stretching
Warming up and stretching with every run is very important to avoid injury. Your warm-up can be as simple as walking or jogging your first few minutes to warm up your muscles.
Stretching depends on the length of your run. My suggestion is to stretch:
- 2-3 minutes after any run less than 30 minutes
- 5-10 minutes after runs 30 – 60 minutes
- 10-15 minutes for anything over 1 hour
Listen to your body, stretching should “Hurt So Good”!
Will I Lose Weight Running?
Yes, running can and will help you lose weight. However, running can only do so much. To build a lean strong body you do need to incorporate strength training. Running can only do so much, but what it does provide is amazing health benefits, helping you to live a longer, healthier, and happier.
So Get Out There And Get Running!
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Some research has shown that the benefits of running top off at around 4.5 hours per week. This means there is no need to run for hours upon hours each day. In fact running is a high-impact exercise and overtraining can lead to injuries.
Yes, running can and will help you lose weight. However, running can only do so much. To build a lean strong body you do need to incorporate strength training.
1-2 Pairs of Running shoes