Should I run every day? Is running every other day good? Many runners have questions about these issues.
Experts said that running every other day is good for your health, running every day properly also will not hurt the knee. Running every other day and running every day is not who is better, more scientifically, we still need to assess our ability to choose what to do. If you are a newcomer to the running circle, it is recommended to run every other day; if you are a veteran runner or have a better sports foundation, then running every day is not a problem.
No matter whether you want to run every day or every other day, you need a treadmill. Treadmill workouts are unaffected by outdoor weather conditions and can be done continuously whether it's windy or raining. In addition, running indoors is also protected from dusty outdoor weather and temperatures that are too cold or too hot. In other words, the indoor treadmill workout environment is relatively stable.
Running every day or running every other day?
Running every other day is good for the body.
The "Physical Activity Guidelines for Americans" state that, to achieve significant health benefits, adults should exercise at least 150 minutes (2 hours and 30 minutes) of moderate-intensity aerobic physical activity per week, or 75 minutes (1 hour and 15 minutes) of vigorous-intensity aerobic physical activity per week or a combination of moderate and vigorous-intensity aerobic activities. Each aerobic activity session should last for at least 10 minutes and is preferably spread throughout the week.
Moderate-intensity exercise here is most typically brisk walking; running is generally speaking a high-intensity exercise. This also means that running for 75 minutes a week will provide basic health benefits.
By jogging thrice a week for approximately 20 minutes per session, you can effortlessly meet the weekly exercise requirement of 75 minutes. Even as a beginner jogger, if you cover three to four kilometers every alternate day at a leisurely pace, for instance, a 7-minute kilometer, you will essentially fulfill the prerequisites for attaining health benefits through jogging.
Hence, jogging every alternate day and maintaining approximately 20 minutes per session is beneficial for health. This is the fundamental level of physical activity appropriate for the majority of individuals.
Jogging every other day allows for more comprehensive body recuperation. Specialists assert that running induces tiredness, a result of energy substance depletion, and it typically takes around 24 hours to fully bounce back from glycogen exhaustion. The recuperation of the heart, lungs, and other bodily systems largely hinges on the individual's capacity. Those with robust cardiorespiratory stamina may be able to recuperate in 30 minutes, while those with weaker cardiorespiratory endurance may require nearly three hours after a 5-kilometer run for their heartbeat to revert to pre-exercise levels.
Moreover, some individuals may experience muscle discomfort on the second or even third-day post-run, indicating that our muscles and joints are still acclimating to the strain. Hence, for beginner runners or those with lesser ability, jogging on alternate days is more beneficial for fatigue elimination and overall body recovery.
Daily running can be beneficial without causing knee damage.
Does this imply you should avoid running daily? Not necessarily. Specialists point out that according to the U.S. Physical Activity Guidelines, the more you exercise within a certain limit, the more health advantages you'll reap.
Scientific research has shown that approximately 1.5 hours of moderate to high-intensity physical activity per week can decrease the risk of death from all causes by 20 percent; and if you increase this activity to about 5.5 hours per week, the risk drops by roughly 35 percent. In other words, within certain boundaries, the health benefits are directly proportional to the amount of physical activity. More exercise will yield more health benefits, such as preventing chronic diseases and maintaining a healthy weight.
On the subject of knee injuries resulting from daily running, specialists caution that if you have sustained an injury, it's crucial to rest and you may not be well-equipped to run daily. However, there isn't a direct link between daily running and knee injuries. For instance, marathon runners who train daily, run daily and typically cover over 200 kilometers a month, have a lower rate of knee injuries compared to regular runners. The causes of knee injuries are very varied, unreasonable and overloaded running volume is certainly an important factor, but more causes are from the running posture and unreasonable movement chain. Abnormal chains of motion often result in injuries as soon as the running volume is increased; if the chains of motion are normal, there is no problem with a slightly higher running volume.
Besides, running on a treadmill is a bit more favorable to your knees than running outdoors. When people run, their knees are under 3 to 5 times the pressure of their body weight. The DeerRun treadmill's track part is designed to be elastic to protect the knees. Most of the outdoor running is on the highway or in the park (the plastic runway is better), the road is harder, and there is no cushioning force when the feet fall to the ground, which is still harmful to the knees for the newbies. In addition, running on uneven surfaces can easily cause accidental injuries to the knees and ankles. Nowadays, the stability and cushioning of running shoes are very good, which can largely reduce the load on the knee.
Cross-training makes it easy to maintain the amount of exercise.
Many runners' biggest concern about running every other day is whether they can achieve the necessary increase in physical activity to aid in weight loss. Experts suggest that this issue doesn't need to be overly complicated. Running doesn't have to be an every-other-day affair, and exercise doesn't have to follow the same pattern either. You can alternate days of running with other forms of exercise, which is commonly referred to as cross-training.
Cross-training can lead to a more well-rounded development of your physical fitness. It allows you not only to run faster and longer but also to become stronger and more flexible. Additionally, cross-training can reduce the risk of exercise-related injuries. Many running injuries result from overuse, which occurs when the same repetitive, incorrect movements are performed for extended periods. Cross-training involves different activities, continuously varying movements, and enhancing overall physical fitness, thus decreasing the likelihood of overuse injuries.
Furthermore, cross-training can help you consistently improve your athletic abilities and maintain your exercise regimen. For running enthusiasts, activities like cycling, swimming, or incorporating strength training on non-running days not only give different muscle groups a chance to recover but also add variety and enjoyment to your workouts. You don't need to worry about insufficient exercise volume affecting your weight loss progress.
In conclusion, the question of whether it is bad to run every day does not have a one-size-fits-all answer. Running daily can have both positive and negative effects on an individual's health and well-being, and the outcome largely depends on various factors such as one's overall physical condition, training intensity, and recovery strategies.
For seasoned runners with a solid fitness foundation, running every day in moderation can offer numerous benefits, including improved cardiovascular health, mental well-being, and weight management. However, it is crucial to emphasize the importance of proper training techniques, sufficient rest, and a balanced diet to mitigate the risk of overuse injuries and burnout.
On the other hand, individuals who are new to running or have pre-existing health issues should approach daily running with caution. Gradual progression, cross-training, and consultation with a healthcare professional or fitness expert are essential steps to ensure safety and sustainability in their running routine.
Ultimately, whether running every day is "bad" or "good" depends on individual circumstances and how well one manages the potential risks associated with daily running. Striking a balance between consistency and recovery is key to reaping the benefits of running while minimizing the drawbacks, making it a sustainable and enjoyable activity for the long term.