The benefits and risks of running every day

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The benefits and risks of running every day.

Research has found that running 5-10 minutes a day may reduce your chance of dying from heart disease. heart attack and other diseases,โปรโมชั่น ufabet but it has been found that the benefits are not increased when more than 4.5 hours per week. This means that you don’t have to run a full hour every day. Running is a high-impact exercise that can lead to injuries such as broken bones or shin pain.

How many days of will we need to be at that safe level? It depends on our own goals and fitness level. The schedule should be arranged so that there are days when you don’t have to run. Alternate with other types of exercise. muscle strength training or set a rest date This will help increase our overall strength and health. And from now on, there will be information about the benefits and risks. Including tips for running every day.

Benefits of running every day

  • Reduces the risk of death from heart disease and heart attack.
  • Reduce the risk of suffering from diseases related to the cardiovascular system.
  • The risk of cancer is reduced.
  • Reduce the risk of developing neurological diseases such as Alzheimer’s and Parkinson’s diseases.

Although these benefits can be achieved with just a little each day, But a group of Dutch researchers recommends running 2.5 hours/week or 30 minutes 5 days/week to reap the longevity benefits.

In addition, other benefits One of the benefits is that it improves sleep and mood. Research has shown that running for 30 minutes at a moderate pace every morning 3 days/week helps promote sleep. Their emotional state and ability to concentrate were better than those who did not run. 

We may get the same benefits from 30 minutes of other types of exercise, such as walking, cycling, swimming, or yoga.

Is running every day safe?

Running every day may increase your risk of injury from overexertion. This type of symptom occurs when you exercise too much, too fast and don’t give your body time to adjust. Or it is caused by technical problems, with incorrect posture that causes some muscles to work too hard. There are ways to avoid these symptoms from occurring.

  • You should use appropriate shoes. and change shoes regularly
  • Gradually increase your distance each week.
  • Arrange your running schedule to include other sports, such as cycling and swimming.
  • Warm up your body before. and stretch your muscles after running
  • Use the correct posture
  • If your friends are injured whilestop and go see a doctor immediately.

And you should exercise other forms besides running to reduce the risk of injury. Use other muscles, increasing flexibility and core strength. Helps with injury recovery without compromising fitness levels. and adding variety to exercise 

If you want to exercise mainly by running. There should also be 1-2 days a week to practice other forms of exercise. Such as cycling, swimming, yoga or Pilates and should also practice Strength Training and Weight Training 1-2 days/week.