Hello! Today I want to address a question that I get daily! Myla – Is it good to run everyday?
Well, here we go …
There are few exercises out there which can match running for the sheer health benefits that it brings; in fact I will go so far as saying that there is no other form of physical exertion that can work out your entire body.
With that said, is it good to do it everyday?
The short answer is no, you shouldn’t; as running is a fairly demanding exercise, you need to leave some space between sessions so that your body can recover. In fact most runners will run every other day in order to give their bodies enough time to heal itself and prepare for the next run.
How often should you be running also depends upon other factors such as your fitness goals (just trying to stay fit, training for a marathon, part of a fitness regimen, etc), your schedule, commitments and how experienced a runner you are.
All of these factors will play a part in helping you construct a running schedule which you can stick to.
How Often Should Beginners Run
It is often beginners or those just getting started who ask themselves or wonder “is it good to run everyday?”
Here is some info to help ya out …
If you are just getting started with running or are thinking about taking your training to a higher level, then the question about how often should you run will no doubt come up.
While you are creating your running program don’t forget about adding enough recovery period into it, resting is just as important as exercising because your muscles require time to recover, rebuild and grow stronger, in fact adequate rest is always an integral part of a training program.
You can try running 3 to 4 times a week initially, and if you have been running for a while, then 5 days a week is recommended.
Even so, the number of days you run will boil down to what you are comfortable with, some runners will run for 60 to 70 minutes 3 days a week, while others will run for 30 to 40 minutes 4 days a week.
On the days you are not running, you can try out some other exercises, adding variety to your schedule helps a great deal and can help you to get in shape faster while also improving your overall being.
Try doing yoga, swimming or weight lifting on days which you are not running, but make sure that you are not exerting your legs too much. This is known as cross training and is recommended by fitness trainers the world over.
In fact the very first marathon training program that was developed by Furman University prescribed three types of runs – on most of the weeks, you should focus on doing tempo runs to develop some endurance, followed by high speed runs to build up speed and finally long distance runs for building up stamina.
Like everything else in life, running needs to be done properly before it will begin to help you bring in results. Here is how you can run properly:
Let’s start with the position of the head, when you run, the tilt of your head essentially decides your overall posture which in turn determines how efficient your running is. Don’t look anywhere but straight, your head should be at a neutral position; tuck your chin in and just look naturally ahead of you, not sideways or down.
Running with this position will help you to bring your neck and back into alignment.
Next, let’s talk about the shoulders, these should be low and lose. The position of the shoulders decides how relaxed your body remains while you run, so make sure that they do not get tensed up.
Be aware of how your shoulders feel when you are running, if during a run tension should start to build up in them, then shake them out of it.
They should also remain leveled out and should steep to either of the sides.
Your arms also play an important part during the run; keep them by your sides, between the waist and the lower chest in an unclenched manner. Your elbows should be bent in a 90 degree angle. The swinging of the arms should be natural, don’t over extend them as that will ruin your balance and make your running more tedious.
One of the signs of tension building up is that your fists will begin to clench, if this happens, drop your arms to the side and shake it off before resuming it.
The position of your torso is more or less decided by how you are carrying your shoulders and head, as long as the head is straight and the shoulders relaxed, the torso remains naturally straight which is what you should aim for.
A torso in a good upright position will facilitate breathing and stop the buildup of tension. This is also known as “running tall”, where you stretch yourself to your fullest length and your back remains as straight as it can be.
Finally, your legs need to be striding at a brisk pace; that is unless you wish to practice sprinting.
When you are running with the proper stride, your feet should be landing directly beneath your body. As the feet strike the ground, your knees should be a little flexed so that they can bend naturally.
Try not to take longer strides as they compromise your balance and may even result in an injury.
Keep your ankle in a flexed state and as your foot rolls forward, this will help you generate more force for propelling the next step. Also, your feet should not slap as they hit the ground.
A noticeable hallmark of good running is that it is quiet and fluid.
What Kind of Shoes Should You Wear
Now that we know it is good to run everyday, what running shoes should you be wearing …
It is critical that you get a shoe that is specifically engineer for running! Not walking, or tennis, or basketball etc.
There are quite a few designs that you can opt for if you are interested in running regularly.
Typically, runners are recommended to wear well cushioned shoes especially with maximum midsole support.
Your shoe type will depend heavily on your style of running or gait; if your gait is a natural one, then you can opt for a neutral shoe, those who are prone to over pronating (curving the arch of the feet too much to the outside) while running can use support shoes, while persons who suppinate (opening the arch to the inside instead of outside) will do good with control shoes which offer maximum support.
If you would like to learn more about this topic check out this article.