To run safely every day of the week it is helpful to plan days for cross training, strength training and rest.
To start running every day you will need: a pair of running shoes and socks, sweat-resistant running clothes such as shorts and T-shirts in technical fabric (not cotton). When running at night or early in the morning, it is recommended that you wear a reflective vest or a light that signals your presence on the street.
show that the benefits of running for just 5-10 minutes at a moderate pace each day are:
- reduced risk of heart attack or stroke
- reduced risk of cardiovascular disease
- lower risk of developing cancer
- reduced risk of developing neurological diseases such as Alzheimer's and Parkinson's
- sleep improvement
- mood improvement and stress reduction
While these benefits can be achieved with a minimal amount of daily running, experts recommend running 2.5 hours a week or 30 minutes five days a week for maximum health benefits.
You could also get these same benefits by doing 30 minutes of other daily activities, such as walking, cycling, swimming, or yoga.
. Overuse injuries result from engaging in too much physical activity, too fast, which doesn't allow the body to adapt. Or they can result from technical errors, such as running in suboptimal fitness and overloading some muscles.
To avoid overuse injuries:
- make sure you have appropriate running shoes and change them often;
- gradually increase the distance every week;
- alternate running days with cross training, such as cycling or swimming;
- warm up before running and stretch after the run.
If you experience an injury while running, stop exercising and see your doctor immediately for a recovery plan.
Running every day can have many benefits.
to maximize the benefits listed above. It is also useful to assist with anaerobic activities such as strength training and weights once or twice a week.
It is also helpful to do arched back exercises and learn how to breathe properly.
in the legs. You can also run or jog in a swimming pool for active recovery.
Here is an optimal weekly training plan.
