Running Everyday: Benefits & Risk.

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 What are some benefits and risks of running   everyday ?


Should I run every day ?

Running on a daily basis may offer some health benefits. Running 5 to 10 minutes a day at a moderate pace may help reduce your risk of dying from heart attacks, strokes, and other common illnesses, according to research. However, the same study found that these advantages peak at 4.5 hours per week, suggesting that there is no need to exercise for hours every day. Running is a high-impact workout that can result in ailments such as stress fractures and shin splints if overdone.

The number of days you may run safely each week is determined by your goals and level of physical fitness. Your training schedule should include days for cross training, strength training, and recuperation. They may help you become a stronger and healthier runner in general.

Continue reading to discover more about the advantages and hazards of daily running, as well as ideas for incorporating a daily run into your schedule.


Benefits of Running Everyday -:


Running every day might be beneficial to your health. According to studies, the benefits of jogging for 5 to 10 minutes at a moderate speed (6.0 miles per hour) every day may include:

. decreased chance of mortality due to a heart attack or stroke.

. decrease in the risk of cardiovascular disease.

. lower risk of developing cancer.

. reduced chance of acquiring neurological illnesses such as                 Alzheimer's and Parkinson's.

While these benefits may be obtained with just a few minutes of daily jogging, a group of Dutch researchers suggests running 2.5 hours each week, or 30 minutes five days a week, to reap the most benefits.

Other advantages of running may include better sleep and mood. In one study, researchers monitored a group of healthy teenagers who jogged for 30 minutes at a moderate effort every morning for three weeks. They performed better in terms of sleep, mood, and attention during the day than a control group of non-runners.

These same advantages may be obtained through 30 minutes of other daily activity, such as walking, cycling, swimming, or yoga.


Is it safe to go for a run every day ?

Running every day may raise your chances of developing an overuse injury. Overuse injuries occur when a person engages in too much physical activity too quickly and does not allow the body to adapt. They can also be caused by technical mistakes, such as running with poor form and overloading specific muscles.


To avoid an overuse an injury:

. Make sure you have proper running shoes and that you replace           your shoes frequently.

. Increase the number of miles you run each week gradually.

. Alternate running days with cross-training activities like cycling         or  swimming.

. Warm up before running and stretch afterwards.

If you have a running injury, cease training and consult your doctor for a treatment plan. Rest, ice, compression, and elevation (RICE) may aid with your recuperation.


 

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