why you should run everyday!?

why you should run everyday!? 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
  • 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.

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 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.

Conclusion.

There is compelling evidence that running provides significant health benefits for the prevention of chronic diseases and premature mortality regardless of sex, age, body weight, and health conditions. There are strong plausible physiological mechanisms underlying how running can improve health and increase longevity. Running may be the most cost-effective lifestyle medicine from public health perspective, more important than other lifestyle and health risk factors such as smoking, obesity, HTN, and DM. It is not clear, however, how much running is safe and efficacious and whether it is possible to perform an excessive amount of exercise. Also, running may have the most public health benefits, but is not the best exercise for everyone since orthopedic or other medical conditions can restrict its use by many individuals.

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