Do I need to run daily? Is it reasonable to run every day? The answer to this question is relatively straightforward but requires a bit more than a simple yes or no.
There are several scientifically proven advantages to running every day.
Daily exercise can prolong life and encourage a healthy lifestyle. One of the simplest methods for many people to complete the advised number of hours of physical activity is to go for a run. And based on the advantages of running, this is a good decision.
Let’s explore some of the surprising benefits of running every day.
Benefits Of Running Every Day:
Running may be helpful in a lot of ways, and going for a run does not require any complicated planning; all you need are good shoes. According to the most recent study, running 5 to 10 minutes daily at a reasonable pace benefits your health. It can help avoid heart attacks and other common conditions.
If you’ve never been a fan of running, perhaps these benefits can change your mind.
1. Good For Your Heart
The most apparent effect of jogging on the body is the cardiovascular system, which comprises the heart, lungs, and blood vessels. When you run, it increases your heart rate and breathing rate to match the demands of the activity.
This increase in heart rate causes waste products like carbon dioxide to leave the body. So, when you jog daily, you improve the strength and function of your heart health.
2. Builds Muscle Strength
When you run, several muscles are regularly engaged to produce the motions necessary for running. While the legs push back and forth, the core and upper body muscles must contract to rotate and stabilize the body.
Hence, running daily stresses these muscles, causing them to adapt and develop more robust. Improving muscle strength will improve your movement and lower your chances of injury.
3. Improves Bone Health
As you age, your bone density decreases, which can lead to osteoporosis. Strength training can help create strong bones, but a high-impact activity like running has an even more significant influence on bone mineral density.
Studies show that the effects of running’s foot strike have consistently improved bone density. Strong bones support strong muscles, lowering your chance of injury.
4. Burn Those Extra Calories
Running boosts your core body temperature, causing it to begin removing excess body fat. The more consistent you are, the more calories you will burn. Running every day also helps your body generate lean muscle. So you grow slimmer and fitter over time while maintaining your body weight.
You can burn more calories by increasing the intensity by running with weights such as wrist weights, a weighted vest, or a backpack.
5. Reduces Anxiety:
Running does more than only lighten the stress on the body. It helps to reduce anxiety and keep your mental health in control. Running enhances norepinephrine concentrations, a hormone that mobilizes the brain and body for action.
Norepinephrine secretion levels vary from low during sleep to the medium during waking, reaching substantially greater levels during stress or any fight-or-flight response.
6. Improves Mood
Even if you are not depressed, a mile run might make you happier and calmer. It is due to an increase in endocannabinoid synthesis caused by aerobic exertion.
Studies show that your mood improves shortly after a good run. So, even if you just had 20 minutes each morning to go for a run, you would be in a better mood the rest of the day.
7. Improves Sleep Quality
A good night’s sleep is essential to nourish the body. Running regularly can enhance the body’s sleep schedule and maintain high performance.
Your body cures itself as you sleep, which is why you feel refreshed when you wake up.
According to research published in the Journal of Adolescent Health, daily morning runs resulted in considerably improved sleep in a group of healthy teens.
Is it necessary to run every day?
While the benefits of running every day are attractive, you should think hard before dedicating yourself to a 7-day-a-week running schedule. Running is a high-impact activity, so it puts a lot of strain on your body. Therefore, you should think carefully before doing it every day.
For one thing, running every day without rest days can result in overuse ailments like shin splints and stress fractures. Such overuse injuries can put a halt on your running journey. You’ll need to take a break to recover from it and follow proper procedures to return to running after your injury break.
Remember these golden guidelines of the workout (or any activity for that matter): don’t overdo it, and take a rest if you get hurt.
There are several benefits why we should run every day, but these benefits are not limited to one’s health. You also need to ensure that you don’t overdo it and give your body at least one rest day every week.
Fortunately, you don’t have to pound the pavement every day to reap the advantages of exercise. Running 20-30 minutes 5 to 6 days per week is sufficient.
You can join some running groups to help you connect with individuals who care about your health, gradually broadening your social circle.