Running every day: Benefits, safety, and advice (original) (raw)

Running every day can have many benefits. However, the number of days in a row that it is safe to run depends on a person’s goals, their level of fitness, and whether they have any ongoing medical conditions.

A meta-analysis from 2015 found that in physically inactive adults, 1 year of routine running:

These health benefits seemed to be more significant in people with longer training sessions. However, running too much, too intensely, or incorrectly can have negative health effects.

In this article, we describe the potential benefits and drawbacks of running every day. We also provide safety advice and tips on making running a regular healthy habit.

Experts recommend that each week adults engage in:

Moderate aerobic activity includes activities such as brisk walking, while vigorous aerobic activity includes jogging and running.

For many adults, getting more physical activity brings additional benefits.

Also, a person’s physical and mental health may benefit most if they engage in exercise regularly throughout the week, rather than attempting to do a week’s worth of exercise in one or two sessions.

While many studies have highlighted the benefits of regular physical activity, researchers know less about the specific effects of running every day.

In addition, the results of studies that assess the impact of running tend to be hard to compare because they refer to different populations of people, running routines, and conditions.

A person’s ideal running routine depends on their:

Several studies have demonstrated that when a person runs safely, regular running usually provides more health benefits than risks.

Most researchers behind these investigations have concluded that the frequency of running may be more important than the speed, duration, or intensity of a run.

While there seems to be a positive correlation between health and regular running, the right running routine varies from person to person. Research indicates that many people do not receive additional health benefits from excessive running.

Also, running is not safe for people with certain health conditions. Anyone with a chronic or ongoing condition should talk with a healthcare professional before starting a new form of exercise.

A healthcare provider can help determine the right frequency, intensity, and duration of a run, if running is appropriate, and recommend strategies for resting and practicing good self-care between sessions.

For many people, running is a relatively easy form of moderate-to-vigorous aerobic activity. It can also be time-efficient and inexpensive.

Research evaluating the benefits of running found that:

Regular running seems to have health benefits for many people. But it is not a safe form of exercise for everyone, particularly people with certain medical conditions.

Also, running that is too vigorous, frequent, or excessive tends to increase the risk of complications, including physical injury and overheating.

By some estimates, 33% of recreational runners experience at least one injury, and about 75% of these injuries involve the lower legs. Runners are also more prone to back and groin injuries.

Heart attacks are rare during physical activity. However, a person with any type of cardiovascular disease should consult a doctor before they take up running.

People with other health conditions should also seek medical advice before starting to run or increasing the intensity of a running routine, especially people with:

Slow down, take a break, or seek shelter, hydration, or home medical care if any of the following occurs while running:

Seek emergency medical care if any of the severe symptoms below occur during or after a run:

To reduce the risk of injury and other health complications, runners should also:

The following strategies can often help a person get the maximum benefits of running:

Begin with a moderate intensity

A person should start by running or walking at a pace that allows them totalk without feeling breathless. The duration or frequency of the exercise should never cause pain or injury.

Progress slowly

Begin with short periods of light-to-moderate intensity exercise throughout the week. Then, gradually progress to more frequent, longer, and more vigorous sessions.

To lose weight, gradually increase the routine

For adults looking to lose weight or maintain a healthy weight, slowly and steadily getting more exercise over several weeks and months can help.

This often involves aiming to get more than

300 minutes

of moderate aerobic exercise weekly.

Other general running tips include:

The overall impact of running every day remains unclear, and there is no one-size-fits-all running routine.

Research indicates that regular running may provide health benefits if a person runs safely. However, a variety of exercises may offer the same or similar benefits.

Anyone with an ongoing medical condition should consult a healthcare provider before taking up running or ramping up a routine. This is especially important for people with heart or respiratory conditions or any others that increase the risk of injury.

People who are new to running or currently inactive should start with frequent, low-to-moderate intensity exercises such as walking or brisk walking before progressing to jogging and running. Increasing the intensity gradually can help reduce the risk of injury.