Health Benefits Of Running

To get the most out of your jogging routine:

• Use the booty.?Running experts?say you’ll become a more efficient runner if you use your glutes to propel you.
• Get a gait analysis.?A physical therapist who specializes in sports training can help you run safely and efficiently.
• Develop an entire body workout.?Add strength, core, and balance training to ban boredom and benefit your whole body.

It keeps your spine flexible as you age

In between the bony?vertebrae?in your back, small, flexible discs act like protective pads. The discs are actually sacs filled with fluid. They can shrink and wear out as you get older, especially if you live a relatively sedentary life.

Sitting for long periods can really add to the pressure on these discs over time.

The good news is that jogging or running preserves the size and flexibility of these discs.

One?study of 79 people found that regular joggers who ran at a pace of 2 meters per second (m/s) had better disc hydration and higher levels of glycosaminoglycan (a kind of lubricant) in their discs.

The healthier and more hydrated those discs are, the more flexible you’ll feel as you move through your day.

It could save your life

A sedentary lifestyle, whether you’re playing video games or working at your desk, may increase your risk of premature death. What’s less well-known is that jogging at a slow pace just a few times a week might keep you alive much longer.

In the?Copenhagen City Heart Study, researchers followed a group of joggers from 2001 to 2013. The group that had the best record of life longevity was the group that ran at a “light” pace for 1 to 2.4 hours, 2 to 3 days a week.

The study received some criticism, in part because “light” wasn’t defined, and what’s considered “light” for an athlete could be quite challenging for someone else. The findings also contradict other research that suggests strenuous exercise may be better for you.

Nevertheless, the study confirms what we already know about getting on the treadmill or hitting the trail: You don’t need to sprint like Caster Semenya or run marathons like Yuki Kawauchi to experience the benefits of aerobic exercise.

Best time of day to jog?

Of course, the best time of day to jog is the one that works for you! For many people, that means jogging in the morning before their hectic day eats up every spare moment.

Studies that compare results from exercising at different times of day have found mixed results.

A?2013 review of studies?found that, for some men, endurance for aerobic exercise was increased if done in the morning.

A?recent study found that exercising in the morning could adjust your circadian rhythm, making it easier to fall asleep in the evening and easier to get up earlier in the morning.

A?2005 review?of the literature involving circadian rhythm and exercise concluded that the best time of the day to exercise may depend on the exercise.

While activities that involve fine skills, strategy, and the need to remember coaching advice — like team sports — were better when performed in the morning, endurance activities — like jogging and running — might be more productive if done in the late afternoon or early evening when your core temperature is higher.

However, the researchers caution that their conclusions could be an oversimplification.

If weight loss is your goal, a?recent study found that participants who exercised in the morning lost “significantly more weight” than those who exercised in the evening. Ultimately, the best time of day to jog depends on your goals and lifestyle.

TIPS FOR INJURY-FREE JOGGING

To avoid injury:

• Get the right gear.?To keep from being sidelined with an injury, work with a pro to get the right type and fit in a?running shoe.
• Don’t over-cushion.?It might seem that more padding equals less impact, but if you’re a new runner, the reverse may be true.
• ?have linked cushy, “maximalist” shoes to a greater likelihood of getting hurt.
• Practice good posture.?Running with your head down or your shoulders slumped puts extra stress on the rest of your body. Eyes up, shoulders back and down, chest lifted, core engaged — that’s how you prevent injuries to your back and knees.
• Talk to your doctor first.?If you’re?overweight?or it’s been a while since you’ve exercised, talk to your doctor before you start jogging.

Jogging is a form of aerobic exercise in which you maintain a running speed under 6 mph. Regularly jogging can help you lose weight, especially if you also modify your diet.

Jogging can also help you improve your heart health and immune system, reduce insulin resistance, cope with stress and depression, and maintain flexibility as you age.

What Are the Benefits and Risks of Running Every Day?

Running every day may have some health benefits. Studies show that running just?5 to 10 minutes?each day at a moderate pace may help reduce your risk of death from?heart attacks,?strokes, and other common diseases. But the same research also shows that these benefits top off at 4.5 hours a week, meaning there’s no need to run for hours each day. Running is a?high-impact?exercise and overtraining can lead to?injuries?such as stress fractures and shin splints.

How many days it’s safe for you to run each week depends on your goals and physical fitness levels. Scheduling days for cross-training, strength training, and rest should be part of your training plan. They may make you a stronger and healthier runner overall.

Read on to learn more about the benefits and risks of daily running, plus tips for adding a daily run to your routine.

Is it safe to run every day?

Running every day may increase your risk of 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 running 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.

If you experience a running injury, stop training and see your doctor for a recovery plan. RICE (rest, ice, compression, elevation) may help with your recovery.

Do you need another exercise?

Cross training, or training with another form of exercise other than running, may be beneficial to runners. Some potential benefits include:

• reduces the risk of injury
• engages different muscle groups
• increases flexibility and core strength
• aids injury recovery without compromising fitness level
• offers variety

If running is your main form of exercise, consider cross-training one to two times a week with cycling, swimming, yoga, or Pilates to experience the above benefits. You should consider adding?anaerobic activities?such as strength training and weights into your routine one to two times a week.

How to run every day

Supplies

The only items you need to start running every day include a pair or two of running shoes and socks. You may want to alternate between two pairs of shoes in case one gets wet or muddy.

You’ll also need sweat-resistant running clothes like shorts and T-shirts. If you run at night or in the early morning, get a reflective vest or light for safety.

Weekly plan

How often you run each week should depend on your goals and physical fitness level. For example, if you’re a beginner, you don’t need to start out running every day because you’re at a higher risk of burnout or injury. Instead, start by running every other day for 20–30 minutes. Consider trying a couch-to-5K program to start.

Fitting in enough time to run daily or several times a week can be a challenge. Try to run first thing in the morning before your day gets busy. Or, run during your lunch break. Look for run clubs and running meetups in your area for support and motivation. Do short runs during the week, and save your long runs for the weekends when you have more time.

If you’re an experienced runner and plan to run every day, it’s important to schedule your weekly training with plenty of variety. For example, one day a week you could do a long run at your goal race pace. You could spend another day on speed work. One to two days could be short, recovery runs. The other days can be spent doing a hill workout, where you run up an incline repetitively to build up strength in your legs. You also can run or jog in a pool for an active recovery.

Running safety

• Wear bright colors.
• Look for popular or well-lit trails or running paths.
• Let someone know where you are.

Be sure to stick to well-lit, populated areas when you run. Look for popular running paths and trails in your area. Wear bright colors and a reflective vest if you run at night or early in the morning. You can also run laps on a track or do your speed work there. Watch out for branches and sticks when running on trails. They’re a tripping hazard and can cause injury.

Stretching

You don’t always need to stretch before you run. You can walk for the first few minutes or jog at a slower pace to warm up your muscles. After your run, always?stretch out.

Running just a few minutes each day may benefit your health. Research shows it may even extend your life. But do you need to run every day of the week to benefit? No.

Remember, even elite runners stay injury free by scheduling rest days and cross-training days. Try lower-impact activities like swimming and cycling on cross-training days to recover and give your hard-working running muscles a break.

If you aren’t sure how often to exercise or whether it’s safe for you to start running, talk to your doctor. They can recommend a physical fitness program that’s appropriate for your age and fitness level.

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