Running is unparalleled when it comes to its contribution to the improvement of cardiovascular and respiratory function, improving life quality as it boosts health stats. Nevertheless, it is a high-impact exercise, which means that overtraining predisposes you to injuries. This begs the question – is it safe to run daily? For that matter, are there notable health effects to running in general, or only when you push the limits? In the following, we will cover answering these questions, as well as help you put together a safe running routine that you can follow to stay active and look your best, all without putting your health at risk in the process.
The short answer is no, running daily is not a good idea as it increases the chances of injury through overuse. What overuse implies is that you have taken up a physical activity too much and fast, not letting your body adjust to the conditions. There are other causes for overuse injury as well, like putting too much pressure on specific muscles or running despite having a poor physical form.
Advice: In case you get injured, stop running and go see a doctor for a proper recovery plan. Until the specialist gives you the clear to run or do any other type of physical activity again, cease everything.
Can what I wear make a difference?
Most issues are avoidable if you wear the right shoes as they can attenuate the impact with the ground, protecting your joints and bones in the process. For women, who are anatomically different than men, another issue emerges as their breasts make them feel uncomfortable, especially when they sprint. Even if you run at a low speed, you have to wear the best sports bra you own to comfortably keep your breasts in place and avoid premature sagging.
What else can I do to make daily training sessions safe?
It might sound silly, but chances are that you will experience a runny nose. This is known as exercise-induced rhinitis, and it’s quite common among runners. But don’t worry, it’s most prevalent when you run outdoors and the weather is cold. What causes it is the irritation of the nasal passages, which amps mucus production.
As you run, depending on your body type, the skin will either rub against yourself or your clothing. Either way, you will eventually chafe. The only way to prevent unpleasant wounds is to wear the right clothes, make sure they fit you well, keep your skin moisturized, and even apply a lubricant in case the pants you wear are prone to chafing.
Whether it’s the friction with the socks or the shoes, what’s a certainty is that, at a point, you will develop blisters on your feet. To prevent this, buy special socks and shoes that fit you well, and lace the shoes up so that your feet are kept in position when you run.
It’s more common than you’d think. When you start, you should be safe, but as you increase speed and the time spent on this activity, this discoloration will inevitably occur. The causes of black toenails vary. Thus, you should be on the lookout for shoes that are too small, gripping your toes too much, and the toenail scraping the roof of the shoe too much.
The repetitive force that is put on the knees, feet, and shins can cause quite a wide range of injuries, especially if you don’t wear the right gear or don’t adjust the speed and running session duration to your fitness level. Some of these common injuries include:
– Plantar fasciitis (foot bottom inflammation);
– Runner’s knee (pain in the kneecap area caused by overuse);
– Stress fractures (tiny bone cracks);
– Achilles tendonitis (overuse trauma);
– Shin splints (swelling of the muscles, bones, and tendons around the shins);
– ITB syndrome (pain felt on the exterior of the knee or hip).
There is no typical runner’s body, so whatever you read or heard from friends, it’s fake. Take a look at two of the most famous male athletes, Usain Bolt and Mo Farah, as well as two of the star female athletes, Paula Radcliffe and Tori Bowie. All of them are at a pro-level, yet their bodies look considerably different. Your build is what dictates the body you end up with if you run daily, as well as how you train (how intense the running sessions are) and what you eat. All of these factors make up the outcome, so there’s no saying how running will affect your body shape.
Considering the wide range of health benefits associated with running, especially cardiovascular health benefits, it would be foolish to classify running as a dangerous activity. As long as you wear the right clothing and shoes, and you make sure to pace yourself, chances are that you won’t suffer any injury or be affected by the negative effects that could fall upon you. Make a reasonable schedule and stick to it, be realistic about your physical possibilities, and you will only have benefits to reap due to regular running.