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Although you know that running is a wonderful form of exercise, you might wonder if running every day is a good idea. Overall, it seems logical that the more you bring in, the more you can get out.
In part, this is right. On the other hand, Running puts a lot of tension on the body, causing pain and micro-tears that take longer to recover. You could end up losing ground rather than winning it if you don’t get enough rest.
Running every day can lower your risk of developing certain diseases. However, it can cause bruises and general wear and tear on your feet, knees, and joints, which can impair your overall health and performance.
Although such risks should be considered, some people still want to go on a short run every day, believing that it helps them. You are the most knowledgeable of your anatomy. Consider the advantages and disadvantages when planning the training routine and determining whether or not to exercise every day.
Runners can rest at least once a week, according to the consensus.
Reasons You Might Run Daily
Even though a rest day (or more) is recommended, there is evidence that running every day has certain advantages. If you can’t imagine a day without lacing up your shoes, this could be good news.
Fortunately, studies have found that much of the benefits of running can be obtained without a lot of running. According to one report, it only takes about five to ten minutes of running a day to reduce the chance of:
- Cardiovascular disease (CVD) is a condition that affects
- Cancer is a disease that affects people
- A heart attack or stroke is the leading cause of death in the United States.
- The onset of brain disorders such as Alzheimer’s and Parkinson’s
Researchers have also discovered that shorter-term physical activity, such as biking, can help aging brains enhance memory. However, running for more than four and a half hours per week had little substantial gain. This means that instead of logging a lot of high-impact miles per week, you could get the most advantage from doing shorter, more daily runs.
In terms of maximizing overall longevity, only two and a half hours of running per week was found to be the most beneficial. This works out to around 30 minutes of running five days a week.
Reasons You Might Take Rest Days To Recover
According to research from the American Council on Exercise (ACE), the amount of rest days you need is determined by the form and length of your workout, according to research from the American Council on Exercise (ACE).
While you will only need one day to recover from a one-mile sprint, anyone else may need two or three days to recover from a ten-kilometer run. Others, on the other hand, could require several weeks.
The risk of injuries from repetitive running was illustrated in a 2015 study of studies reported in PLoS One. According to the report, weekly running distances of 30 to 39 miles for women and over 40 miles for men raised the risk of an immediate accident.
Runners are prone to overuse injuries such as shin splints, Achilles tendinopathy, iliotibial band syndrome, plantar fasciitis, and stress fractures. Giving your body time to recover from the pain of running is believed to lower the chances of these injuries, which can keep you out of the game for a week to a month or longer. You may also notice that after a day off, you feel healthier and faster during your workouts.
If physical stress levels are elevated, rest days lower the amount of cortisol, the “stress hormone,” which can induce depression, nausea, irritability, sleep disturbances, and other health problems. They even have a mental break: you’ll be less likely to get worn out and bored while running.
When to Take Rest Days
If you decide that rest days will be beneficial to you, the next move is to plan them strategically. What kind of runner you are, when you usually run (and for how long), and whether you’re preparing for a special event will determine the best days to rest.
If you run a lot of miles on weekends, for example, Monday might be a nice day to take a break. If you’re practicing for a long-distance run like a marathon and your long runs are on Saturday, you may want to take Friday off so you can hit the track with fresh legs.
Pay Attention to The Body
Take a day off if you feel like you deserve to. If you’re tired or sore, don’t be too concerned about hitting a weekly mileage mark. Have an eye out for pain and soreness so you can avoid an accident.
Rest Days for New Runners
Experts recommend that those who are just getting started, running three to four times a week. On running days, aim for 20 to 30 minutes of exercise, two days of non-running workouts, and one rest day every week.
Eventually, you should add more running to your training as your stamina, pace, and aerobic ability improve. You could begin by running every other day. This will allow you to heal enough as you develop a running habit. On your days off from racing, you should take a complete rest day or do something else.
However, you must be careful not to use rest as an excuse to avoid running. If you want to meet your workout objectives and hit your ideal fitness standard, you’ll need to adhere to a regular schedule.
Rest Days for Experienced Runners
One or two rest days can suffice for accident prevention and rehabilitation if you’re a more seasoned athlete. To of the chance of injuries, stick to a daily mileage limit of no more than 40 miles per week.
General Running Safety
Doing too much, running too far, or working too hard will lead to overuse injuries. If you should decide to go for a run every day or even most days, there are a few things you can do to reduce the stress on your body.
- Take it slowly. Less exhausting on the joints and muscles are easy runs at a relaxed, conversational level.
- Gradually increase your mileage or pace. Making a significant increase in the running distance or speed will result in soreness or injury.
- Wear high-quality footwear. Make sure the shoes are comfortable and supportive. When new shoes are needed, purchase them as soon as possible.
- Warm-ups and cool-downs can never be skipped. When you finish them, you’ll not only feel better, but you’ll also be less likely to get injured.
A word from Long Distance Running
Although it is vital to take rest days to avoid injuries, running daily can have health benefits. Staggering your running days with cross-training or full rest days can be an excellent way to reap the rewards of running while still allowing your body a rest.