Should you include daily running training in your program?

Extra pounds disappear as if they were never there

If you jog for half an hour every day in the morning or evening, then it is quite possible to lose a few extra pounds without exhausting diets. All unnecessary calories during a run are simply burned. In a month you can get rid of 3 – 7 kg.

But do not forget that the human body can adapt to any type of physical activity. Therefore, you should not be surprised if, 30–35 days after your first run, your body gets used to the fact that you run every day and finds reserves to save energy. Because of this, the weight loss process can not only slow down, but even stop altogether.

To prevent this from happening, continue running every day, but gradually increase your speed. Also don't forget about proper nutrition.

Run 3 times a week, what happens?

So, now you know whether it is beneficial or harmful to exercise without rest, and, as you can see, this load is more suitable for advanced runners. For beginners, older people, and those who cannot boast of excellent health, it is better to rest between workouts.

Is it harmful to run every day if you don’t find yourself in any of these categories? No, but still, you should be careful. Listen to your body, and especially to the condition of your joints and ligaments. Do you think it is right to run every day, despite pain and aching muscles? Of course not! Exercise without fanaticism, because training should be fun.

The benefits of running every day and every other day are generally the same, but in the first option the load is, of course, greater. Each athlete must decide for himself what mode to train in.

Once again, we list the factors that are worth analyzing before starting the race:

• Age of the athlete;
• Health level;
• The presence or absence of contraindications;
• Running experience;
• Level of training;
• Purpose: muscle growth, cutting, losing weight, preparing for competitions, improving health, for mood, etc.;
• Are you involved in other sports at the same time?

Analyze these points for yourself, and you will understand how best to run: every day or every other day.

Let's look at the pros and cons of working out 3 times a week:

1. Your body will receive a moderate load;
2. The weight will stop growing, and in combination with a low-fat diet, it will even decrease;
3. Beginning runners will correctly introduce a useful habit into everyday life;
4. You will be in a great mood, you will even be proud of yourself!
5. However, if you ran every day, the results would be better;
6. If you practice three times a week, you are unlikely to prepare well for competitions;
7. Most likely, you will not be able to lose weight in such a way that it will be noticeable to others.

So, should you run every day, or should you alternate every other day, let’s draw a conclusion. In our opinion, there is no urgent need for excessive activity for amateur runners. To maintain your figure and health, and also to truly enjoy jogging, you should not neglect rest.

But for experienced athletes who want to improve their performance, on the contrary, it would not hurt to go on the track regularly and without skipping. By the way, many athletes are interested in how many times they can run every day, because most of them are ready to exercise both in the morning and in the evening. We believe that you should only exercise in this mode if you are preparing for a sports competition. In all other cases, such a volume is impractical.

Metabolism improves

Any physical activity forces the human body to learn to work with substances and energy. Running every day is an intense cardio workout. This means that by running every day, you improve your metabolism. It has been scientifically proven that within one to two hours after running, metabolism accelerates by 25–35%. If you correctly combine daily running, nutrition and strength training, then you can forget about a slow metabolism once and for all. The nutrients contained in the food will be much better absorbed by your body.

Is it possible to run every day

Find out the answer to the question “Is it good to run every day?” can be done by analyzing factors such as:

1. Your age and health status;
2. Your level of physical fitness, running experience;
3. What is your goal when planning to run every day?
4. Do you combine running with strength training?

Let's look at each point and evaluate the need, benefits and harms of everyday running for each of them.

Improves the functioning of the cardiovascular system

It has been proven that a person who runs every day reduces his risk of becoming a victim of cardiovascular disease by 40–45%. Everyone knows that while running, the heart actively trains. This happens as follows:

• you start jogging, and your heart rate begins to gradually increase;
• an increase in the number of heart contractions “forces” the heart to work faster to effectively cope with this load;
• the heart muscle gradually strengthens.

By jogging every day, you give the heart muscle an unusual load. The body, in order to successfully cope with this load and adapt to new conditions, begins to increase the endurance of the heart, strengthen it and increase strength. In a month you will get rid of tachycardia and you will feel much better. Your heart will beat smoothly and rhythmically, and your blood vessels will dilate, thereby improving the supply of tissues with nutrients.

Daily jogging not only has a positive effect on the functioning of the cardiovascular system, but also increases blood circulation, due to which the body is saturated with oxygen.

Combining training and running: where is the “golden” mean?

Running is really effective and has a positive effect on the body. The only question is whether it can be combined with training in the gym. For example, is it allowed to do several bodybuilding classes a week and do cross-country runs? Many people believe that in this way they can “kill” several “birds with one stone” at once - build muscle, become stronger, increase speed and endurance.

Practice has shown that when doing fitness, running is not only possible, but should be included in the training program. The only thing is that its intensity and frequency must be different. If the goal is to lose weight, then jogging can be done at least every day. When gaining weight, it is better to reduce physical activity and forget about cross-country after classes, as well as directly between workouts. Jogging for short distances is acceptable, but nothing more.

Let's take a closer look at each option:

1. Increased strength and mass. If your goal is to build muscle and achieve results in strength exercises, then it is better to limit running. It is important to understand that after exercise the body needs recovery, which will require carbohydrates, proteins, enzymes, hormones and, most importantly, time. It is important to consider that our body's resources are not limitless. If you take away nutrients for running, then there will be nothing left for muscle growth. Active running can slow down or completely stop muscle growth. In addition, jogging is not advisable even on rest days. All that the body needs during this period is complete rest and preparation for future training. The maximum you can afford is a recovery run every 6-7 days.
2. Running for drying. If the goal is to burn excess fat, increase performance and become more resilient, then jogging is simply necessary. In addition, running can be combined with other aerobic exercises, such as an exercise bike, rowing, and so on.

The respiratory system develops

Swedish scientists, having conducted many studies and experiments, have scientifically proven that daily running significantly improves the functioning of the upper respiratory tract. After a while, you won’t even remember about shortness of breath, because your lungs will work correctly.

Running every day makes it much easier and easier to quit smoking. If you are a heavy smoker, but want to say goodbye to this bad habit, then daily jogging is exactly what you need!

How long to study?

Well, now you know whether running every day is harmful or beneficial, and, hopefully, you will make the right decision for yourself. Check out our recommendations for lesson duration:

• The optimal time for one workout will be an interval of 40-60 minutes at an average pace;
• If the plan is interval running, uphill running or weight training, it would be correct to reduce the duration to 25-30 minutes;
• To lose weight, it is important to regularly spend at least 40 minutes on the treadmill. Only after this period has passed will the body break down fats, previously working on glycogen;
• During the period of rehabilitation after injuries, during recovery from long-term illnesses, older people and those in poor health should not exercise for more than 40 minutes. At the same time, try to switch to brisk steps or race walking more often.

So, what do you think will happen if you run every day for a whole month? You will lose weight, strengthen your muscles and become a little more resilient. If this is the end of your relationship with sports, the results obtained will disappear in another month. If they continue, after 30 days it will be even better. The catch is that not every person can withstand such a pace. This is why it is important to set yourself an adequate load.

According to statistics, 90% of people who quit running in the morning say that the task turned out to be too difficult for them. By trying to satisfy their vanity (immediately deciding to prove to everyone that they are tough), they deprived themselves of pride (which will always be present in successful runners). We hope that based on everything that has been said in this article, you have decided for yourself which mode you should run in. Let your choice be right!

Strengthens immunity

When a person runs, his internal organs are naturally massaged, their nutrition and oxygen supply are qualitatively improved. After a month or a month and a half from the start of daily running, you will no longer be bothered by the following chronic diseases:

• cholecystitis;
• gastritis;
• duodenitis.

People who practice running every day note that their immunity has noticeably strengthened. They practically never get colds or flu. And if they do get sick, it is no more than one to three times a year in a very mild form. In addition, they recover faster from occasional illnesses.

Prevention of cancer

Many world-famous researchers and scientists believe that cancer occurs due to the fact that a person has low immunity.

Ernst van Aaken, who is a famous doctor, a recognized expert in the field of recreational running and a coach of many famous runners, first started talking about this. The man monitored two groups of people for four years, each of which included 500 people. The first group included people who practiced running every day, and the second group included people who led a sedentary lifestyle. Over the course of 4 years, four people in the first group fell ill with cancer, and after the operation they continued to run. In the second group, eighteen people fell ill with cancer, ten of them died.

This is explained by the fact that in people who jog every day, the body’s nonspecific defenses are activated. Because of this, the activity of lymphocytes, which destroy cancer cells, increases several times.

It is worth noting that back in 1985, the American Cancer Society included healthy daily running in its “Cancer Prevention Program.”

Improves the condition of the skeletal system

If you jog every day, you can avoid developing arthritis or osteoporosis in the future. Running helps strengthen bones and improve overall skeletal health much better than any other aerobic activity.

But do not forget that running has a strong impact on the knee joints. Therefore, you should only run in high-quality sneakers with soles that have good shock-absorbing characteristics.

Video. How to start running every day?

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Improves sleep

If you have any problems sleeping, then daily evening jogging is just what the doctor ordered! After an evening run, not only will your mood improve, but your insomnia will also disappear!

A few weeks after starting running training, you will fall asleep quickly and without problems, and your sleep will be healthy and sound. Having slept well at night, in the morning a person will feel cheerful, full of strength and desire to work.

Self-esteem increases

When you jog, your body begins to release endorphins and serotonin, which many experts call the “happiness hormone.” Thereby:

• mood improves noticeably;
• signs of depression go away;
• apathy disappears;
• productivity improves;
• the tension is relieved.

By running every day, you develop qualities such as determination, concentration, and activity. If you jog in the morning, you can easily optimize your work schedule. All this helps improve your self-esteem.

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