Running is great for your heart, helps keep your weight in check, and can boost your mood. But you don’t have to hit the pavement every single day to enjoy those perks. If you love running, though, you can totally do it daily without needing breaks.
Running every day can build your endurance and is a fantastic way to clear your mind. Just remember, it should feel like a regular part of your routine, not a huge challenge.
But can running every day lead to injuries? Yeah, it can, especially if you overdo it. For instance, a study showed that beginners who are overweight are more likely to get hurt if they try to run more than 3 km in their first week.
On the flip side, seasoned runners often cover 20-32 km a week while training for a half marathon, and 40-65 km for a full marathon. Elite athletes? They’re running 160-186 km a week and often train twice a day. Surprisingly, the risk of injury doesn’t really go up with more mileage if you’re used to it.
So, you can run every day without hurting yourself, but there are some guidelines to follow.
How to Run Safely Every Day
A lot of newbies quit within the first six months because of injuries, and one big reason is running too much too soon. If you’re just starting out, it can be tricky to figure out how to spread your mileage throughout the week.
As you get used to it, you can gradually increase your distance and work up to running every day. Just take it slow! One study found that bumping up your mileage by more than 20% a week can really raise your injury risk, so be careful and listen to your body.
Start with at least 10 minutes of running a day, but to really get some benefits, aim for longer sessions—like half an hour. In the beginning, it’s a good idea to mix running with walking. For example, run for 2 minutes, then walk for 3, and repeat that six times. That way, you’ll get about half an hour of exercise, with just 12 minutes of running. As you get fitter, you can shorten those walking breaks.
As for how much you should run, it’s generally best to stick to 40-60 km a week, or about 6-8.5 km a day.
When to Take a Break from Daily Running
If you’re not careful with your training, you might end up overdoing it. Here are some signs it’s time to take a break:
- Performance drop: If you’re struggling to run the same distance or your pace is slowing down despite putting in the same effort.
- Excessive fatigue: Feeling tired all the time, even outside of your workouts.
- Mood swings: If you’re irritable or feeling down more often.
- Focus issues: Trouble concentrating on tasks.
- Sleep troubles: Difficulty falling asleep or insomnia.
- Heart issues: Experiencing a racing heart or a slow pulse.
- Lack of motivation: Not feeling like hitting the gym.
- Frequent colds: Getting sick more often or taking longer to heal.
- Loss of appetite: This might come with unintentional weight loss.
- Muscle discomfort: Feeling heavy or sore muscles, no matter how much you’ve trained.
If you notice these symptoms, take a break, cut back on your runs, or consider finding a trainer to help you create a plan that works for you.
