What Are the Benefits and Risks of Running Every Day?
Running worked as the primary tool for our way long survival. What? Yes, earlier men used to run barefoot to catch prey. Now, it’s a modern sport and also a calorie-burner for obese people. People of different age groups take running as a part of their healthy living. Other than that, Running every day has few drawbacks too.
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What is Running
According to the Merriam-Webster Dictionary-Running is any faster movement than walking. In other ways, it can be defined as any springing step that leaves the ground faster. Are running and jogging the same? Well, the movements are similar. But, running is faster than jogging.
Proper Running Form
We all run with our own style and don’t usually follow any running form. What is the guideline for smooth running? Just follow some of these simple tips to run effectively.
1. Keep your shoulder and torso relaxed.
2. Make sure your torso is upright and hips a bit forward.
3. Swing your arms naturally.
4. Try to bend elbows at 90 degrees.
5. Make sure your face and jaws are relaxing.
6. Breathe naturally, and do not look back or sideways while you are running.
Importance of Running shoes
Some people love to run barefoot. Well, it is their choice to make it more exuberant. Besides, this can be dangerous as well. You may cut your toes and fall into unwanted injuries in no-time. You should check out a good running review while considering buying a pair of running shoes. They are shock absorbers and prevent you from any potential injuries or so. Also, they are constructed in such a manner to hit the dust sharply with every single leap.
Benefits of Running Everyday
Most people know that running is good for health, but have little idea of how good it is in real-time. Only 10 minutes of running at a moderate pace (10 km per hour) have tons of benefits to share. These include-
1. Reduce the risk of CVD ( Cardiovascular diseases)
2. Controls blood pressure.
3. It works to control type 2 diabetes.
4. It decreases the risk of getting cancer.
5. Running strengthens bones and muscles.
6. It improves mood and relieves depression.
7. It reduces the chances of neurological disorders like Alzheimer’s or Parkinson’s disease.
8. Increases your overall body stamina.
9. Minimizes the chance of heart attack or stroke.
10. Lower chance of dementia.
11. Improves sleep at night.
12. Extend life expectancy.
Risks of Running Everyday
Running every day has cons too. Some people put in over effort and run long hours instead of short bursts. Yes, too much physical activity puts you in unwanted injuries. It is unwise to overload muscles to skim benefits in a quick time.
The two most common overuse injuries are stress fractures and shin splints. Stress fractures are a tiny crack or partial fracture to your bone. There can be one particular spot or multiple spots where you will feel intense pain in walking. It generally occurs in metatarsals that have repeatedly experienced heavy loads.
Shin splints have a medical term, medial tibial stress syndrome. It is an inflammation of the tissue that runs along the shin-bone. This is common in people who intensify their workouts and put more effort over their muscles, tendons, and bone tissue.
Tips to Avoid Overuse Injury
1. Do not run barefoot, instead choose a pair of running shoes.
2. Do a bit of warm-up before you run and stretch after running.
3. Run with a proper form.
4. Mix your running with cross-training like swimming or cycling.
5. Increase your running capacity gradually.
6. Maintain a good rhythm instead of a quick burst and pause in between.
7. Adolescent girls and women should take calcium supplements to their diet. That is because they are more prone to stress fractures than men.
8. Use soft and flat surfaces for running.
9. It is better not to run over 45 miles a week. Running more will diminish the benefits and enhances risk factors.
10. Use ice for minor pain and aches.
11. Use anti-inflammatory medications by physician prescription only.
12. Follow the trainer’s guidelines.
Every day Running plan
Check it out
Before you start your running, make sure you have a good pair of shoes and shocks for it. People often run barefoot and get unusual injuries for no reason. Also, these shoes have a shock absorber to prevent any potential damages.
Other than that, use sweat-resistant clothes like T-shirts or shorts. In case you are running at night, or early morning, you better choose a reflective vest or colorful clothes for safety purposes. Also, try flat tracks for your running.
Stretch Out
It is always better to do a bit of stretching before you start running. That adds a bit of flexibility to your body muscles. You can also try a few minutes of jogging as an excellent warm-up option.
Make a Weekly Plan
If you want to take the most advantages of running, then you better make a weekly plan. In case you are a beginner, you must not run more than 30 minutes a day. Also, it is not necessary to run every day, especially when you are new at it. Let your body adjust to this load.
As a beginner, you can start your journey with a 5K program. Besides, look for any running group in our area for extra motivation. Sometimes you may feel more energetic with people instead of running alone. Also, choose long runs for weekends and short for other days.
Once you have the experience, it is important to schedule running with more variety. For example, you can spend a whole day on speed work and another day for a short, recovery run. Most advanced runners follow a 10K weekly running plan.
10K Running plan
Saturday- 5-mile run.
Sunday- 6-mile run.
Monday- 3-mile run.
Tuesday- 30-minutes tempo run.
Wednesday- 6 x 400 meters at mile pace.
Thursday- 3-mile run.
Friday- Rest or 3-mile run.
Integrate Other Exercise
Cross-training or integration of other exercises can enhance benefits. Yes, you can choose cycling, swimming, pilates, or yoga once or twice a week to reduce the chance of getting injured. It not only engages different body muscles but also increases flexibility and core muscles. Also, you can add anaerobic activities as a good option.
Bottom Line
Running only for a few minutes can not only earn benefits but also extends your life expectancy. You feel more lively and energetic at work. But, cutting excess can have negative impacts too. So, it will be better to know the loopholes and trigger the best impacts on you. Be informed to get the best out of your running. Happy Workouts to you!