Can I run every day? You can hear this question from enthusiastic runners, who are quite seriously involved in running. Most likely, they train for at least six months and already managed to participate in several races from 5 km to half marathon. At this point runners start thinking about further sports progress, about preparing for a marathon or ultra-marathon. The amount of running required for this is much higher than the usual fitness run.
Sometimes beginners ask this question, too. Some even procrastinate and do not start working out, as they fear it is necessary to do it daily.
Dispel your doubts and fears with the help of professional running trainers.
It depends on the level of training
It all depends on the goals of the athlete and their fitness level. For beginners, I do not recommend running every day.
- Firstly, the body of beginning athletes is not yet prepared for intense physical activity.
- Secondly, improper running form and incorrect assessment of one’s own physical abilities may lead to overtraining, decrease or destroy athlete’s own motivation.
- There is also a risk of serious injury.
Therefore, I advise beginners to run three times a week, at least half an hour each workout. On rest days, they should pay special attention to strength training to tone all muscle groups. Strength workouts should be carried out at least 1-2 per week.
People with excess weight should avoid daily running as well. Such a load can badly affect their joints and lead to various injuries. In this case, it is better to begin with walking 40-60 minutes a day.
If you have a sufficiently high fitness level, and you get prepared for a long-distance race, for example, a marathon or a half marathon, then it is better to make up a training plan together with your coach. Such a plan may include daily running with various intensity.
The duration of the training cycle depends on many factors, such as season or athlete’s goals. At the same time, daily running according to the training program differs running type. It may include light long-distance run, high-speed run, low-pulse run, etc. However, I draw your attention to the fact that such a training cycle must necessarily be created by the coach, and workout sessions should be performed under his or her control. I do not recommend building such training cycles on your own.
In any case, always listen to your body. If you feel pain, then it is better have a rest for 1-2 days to avoid the risk of serious injury.
It is important to stay consistent with your training
Yes, you can run every day. Especially if you are an experienced runner, and your fitness level allows you to do that. In addition, you can run daily in case you have enough time for a proper post workout recovery.
With daily workouts, it is important to systematize the process: for example, each hard workouts should be followed by a light recovery. If your follow this principle and care of your physical and psychological recovery, then daily running can bring you a lot of joy and pleasure.
Jogging should be light
First, ask yourself the question: “Why do I want running?” If it is about jogging, then why not? The load with such a run does not exceed much those from walking. You are not going to ask, if it is possible to walk daily, are you?
In case you running becomes more than jogging, then a rest day is simply necessary. To ensure the load is meaningful is the key training rule. Each type of training should have a clear goal. It is important to exercise in a certain sequence, because it is necessary not just to give the body a load, but to “digest” it and move to a new level after that.
Keep an eye on your pace
The shock load on the musculoskeletal system distinguishes running from other cyclic sports. For an untrained person, this will become a problem for knees, ankles, hips and spine.
The load tends to accumulate, gradually, day by day, finally making a critical value. When there is an excess of shock load, the muscles and tendons cease to function normally and lead to joint instability. It causes pain.
We can make the following conclusion: daily run is safe at the pace that does not harm your joints. You can run every day and even twice a day, but each person should have an individual pace.
The nervous system is also tired of training. If we add daily routine to daily running, we get the risk of nervous system overloading. This may result in irritability, reduced attention and loss of motivation to run. Therefore, it is advisable to do at least one day of complete rest.