Running every day may have benefits for your health. Studies show that the benefits of running for just 5 to 10 minutes at a moderate pace (6.0 miles per hour) each day may include:
- reduced risk of death from heart attack or stroke สมัคร UFABET
- reduced risk of cardiovascular disease
- lower risk of developing cancer
- lower risk of developing neurological diseases like Alzheimer’s and Parkinson’s diseases
While these benefits can be achieved by a minimal amount of daily running, a group of Dutch researchers recommends running 2.5 hours per week, or 30 minutes, five days a week to enjoy maximum longevity benefits.
Other benefits of running may include improved sleep and mood. Researchers in one study observed a group of healthy adolescents who ran for 30 minutes at a moderate-intensity pace every morning for three weeks. Their sleep, mood, and concentration ability during the day tested better than a control group of non-runners.
You may be able to experience these same benefits from 30 minutes of other daily activity, too, such as walking, cycling, swimming, or yoga.
Is it safe to run every day?
Running every day may increase your risk for an overuse injury. Overuse injuries result from taking on too much physical activity, too fast, and not allowing the body to adjust. Or they can result from technique errors, such as running with poor form and overloading certain muscles.
To avoid an overuse injury:
- Make sure you have appropriate shoes and change out your shoes often.
- Gradually increase the number of miles you run each week.
- Mix up running days with cross training, such as cycling or swimming.
- Warm up before you run and stretch after.
- Run with proper form.