Benefits Of Running Every Day
Run at least one mile every day, and you’re maintaining a continuous running streak. Many people thrive on a running streak. They love the routine, the feel-good boost of daily exercise, and all the benefits of running every day, from weight maintenance to better fitness and mental health.
If you’ve never run, it probably sounds like torture. You’ll be happy to learn that most running coaches recommend rest days and sufficient time off between runs for recovery. Running streaks can be addictive. There’s a fear of breaking a long streak and even unreasonable fears of losing fitness or gaining weight. Skip a day, and every day runners can feel guilty.
Find out what happens to your body when you run every day, and the before-and-after results of everyday running.
What Is A Running Streak?
You can set your own criteria for running every day. A few years ago, I ran 5 miles a day for a month. It boosted my running motivation, but ultimately, I got bored running the same distance every day.
There’s a general consensus that a streak means running at least one mile within each calendar day. You can run more than one mile, and most runners do, but to maintain your streak, you need to make sure you cover one mile every single day, even if you’re tired, ill, or injured.
Benefits Of Running Every Day
Regular running has many health benefits, but these are some of the specific benefits of running every day:
1. Running Motivation
When you’re in the mindset of running every day, there are no ifs or buts, or I’ll just leave it until tomorrow. A run becomes part of your daily schedule.
If you’re someone who struggles with running motivation, a running streak could be the answer. It can be a good way of becoming a regular runner.
2. It Can Help You Get Through A Running Plateau
I’ve been running for years, and some years it’s hard to get excited about my running. That doesn’t mean I don’t enjoy it; it just means it’s sometimes hard to make the effort to run faster or train for a race.
A running streak is a completely different type of challenge. You’re testing the limits of your body. Learning how to slow down on certain days so your body has a chance to recover. You’re focused on your well-being and consistency instead of constantly chasing faster times.
3. Mental Health
If you struggle with mental health, a daily run can be a game-changer. For some runners, running every day isn’t a choice; it’s a necessity. That daily fix of fresh air, headspace, and endorphins is an essential part of the day.
4. Personal Fulfillment
Let’s be realistic, few of us train hard enough to win races, and ultimately, we may be limited by our genetic ceiling. Running every day and maintaining a streak are accessible targets. You can still get the buzz of personal fulfillment without the stress and hard effort of trying to run faster. There’s a lot to love about just going for an easy run every day.
5. It May Improve Your Running
If you’re currently an occasional runner, running every day will improve your running just because you’re running more frequently. Frequent runners naturally become more efficient at running.
Even stepping up from regular running to a daily run, it’s possible to improve. You can still put in the hard efforts of long runs, tempo runs, and interval training. You just need to make sure your easy runs are gentle recovery miles.
The Risks Of Running Every Day
The benefits are clear, but what about the risks of running every day?
1. Injury Risk Increases With Too Much Running
If you have never run before, it’s better to start running just a few times a week and gradually increase the frequency and mileage. Try our Couch to 5K Plans or start with an easy everyday running target such as our Running A Mile A Day 30-Day Challenge.
Running too much too soon can cause an overuse injury. These are injuries caused by repetitive motion and include shin splints, Achilles tendinitis, plantar fasciitis, IT Band Syndrome, runner’s knee (Patellofemoral pain syndrome), stress fractures, and more. Running every day may not be the cause, but running at high intensity without enough rest will certainly put you at increased risk.
2. Risk Of Overtraining
You can have too much of a good thing. Running too far every day can put too much strain on your body. Overtraining can leave you feeling exhausted and weaken your immune system.
You may find that weight maintenance becomes difficult, you feel tired all the time, struggle to sleep, and start to suffer from general aches and pains. It’s important to listen to your body. If you feel exhausted, sore, or disinterested – take a rest day.
3. Maintaining A Running Streak Can Be Stressful
Some people get so locked into maintaining a running streak that it takes over their lives. From running on your wedding day to immediately after surgery, there are plenty of examples of when a running streak gets out of hand.
If running every day is adding to your daily stress level, it’s time to re-evaluate your goals. Don’t let running become a chore; it should be something you enjoy.
4. Everyday Running Can Hold You Back As A Runner
Daily running can help you evolve into a stronger better runner just because you’re running more. But as you become a more experienced runner, your improvement will start to plateau if you’re running the same session every day.
Of course, just because you’re running daily doesn’t mean you can’t mix things up – add intervals, fartlek running, tempo runs, and long runs to your daily running schedule.
However, your daily running will limit the time and energy you have for cross-training and strength training. Plus, it’s important to fully recover to get the most out of your speed sessions.
Being chained to a fixed daily running schedule can limit your progress. A more varied training plan with cross-training days, strength training, and planned recovery can often deliver better results. Try these must-do bodyweight exercises for runners.
Will Running Every Day Get You In Shape
There may be better ways to train, but building a habit of everyday running can help reluctant exercisers commit to a fitness routine. If you do something daily, you’re going to get better at it. If brisk walking is the most you can manage right now, doing it every day will help you get in shape.
As you get stronger, start alternating between running and walking. Keep pushing so the running sections get longer, and you spend less time walking.
Regular physical activity will help you feel better about yourself, and you’ll start to see your runner’s body take shape. Expect strong legs, a good core, and the mental benefits of sleeping better, feeling sharper, and being full of energy.
Running Everyday Weight Loss
Running is one of the best ways to burn calories, lose weight, and maintain weight. Your diet is the biggest factor in weight loss, but running will help you create a calorie deficit and ensure you burn body fat without wasting muscle mass or even bone density.
Some runners have terrible diets but are still better at weight management than the average non-runner. So if you want to be in better shape, get running. Learn more about running for weight loss.
Tips To Avoid Injury Running Every Day
These tips will help you benefit from everyday running without self-destructing through injury or burnout.
1. Keep Your Running Easy
Most running injuries come from pushing too hard. Consciously run at an easy pace.
As you become a stronger runner, you can introduce some faster-paced running but the majority of your runs should still be slow and easy. Aim for a Rating Of Perceived Effort (RPE) of between 3 to 4.
At least one day a week, keep your running very gentle – a recovery run that eases off your muscles without straining your body.
2. Prioritize Self-Care
If you’re running every day, think about yourself as an athlete. Fill up on the healthy, nutritious food your body needs. Warm up before your runs, introduce gentle stretching, and treat yourself to the occasional massage. Tune into how your body feels and seek advice for any persistent niggles.
3. Running Shoes
Your shoes need to be comfortable, and it’s a good idea to rotate shoes instead of wearing the same ones every day. This gives more time for the EVA foam in the midsole to rebound. Rotating shoes helps to highlight when your running shoes need replacing. You’ll notice when an older pair is no longer providing enough cushioning and support.
