I hate running. But I know running has its benefits — studies show that just minutes of running every day has been found to reduce your risk of cardiovascular disease, heart attack and stroke, and can even lower your risk of developing certain cancers.
So after decades of avoiding running as my workout of choice, I finally decided to start running every day. Here are a few things that I noticed during my week as a new runner. Around day 3 of running every morning, I started to notice my legs would randomly twitch while I was lying still in bed. If you run at night or in the early morning, get a reflective vest or light for safety. How often you run each week should depend on your goals and physical fitness level.
Instead, start by running every other day for 20—30 minutes. Consider trying a couch-to-5K program to start. Fitting in enough time to run daily or several times a week can be a challenge. Try to run first thing in the morning before your day gets busy. Or, run during your lunch break. Look for run clubs and running meetups in your area for support and motivation. Do short runs during the week, and save your long runs for the weekends when you have more time. For example, one day a week you could do a long run at your goal race pace.
You could spend another day on speed work. One to two days could be short, recovery runs. The other days can be spent doing a hill workout, where you run up an incline repetitively to build up strength in your legs. You also can run or jog in a pool for an active recovery. Find the full training plan and others here.
Be sure to stick to well-lit, populated areas when you run. Look for popular running paths and trails in your area. Wear bright colors and a reflective vest if you run at night or early in the morning. You can also run laps on a track or do your speed work there. Watch out for branches and sticks when running on trails. You can walk the first few minutes or jog at a slower pace to warm up your muscles. Rozalynn S.
Frazier, CPT. An avid runner, Rozalynn has completed 10 marathons and more than 20 half-marathons in the U. When she is not running around the world literally , this NASM-certified trainer and self-proclaimed sneaker addict makes regular pilgrimages to her native Miami. Rozalynn can also be found mentoring at-risk youth, searching the city for the perfect burger, and still working on mastering pull-ups.
Is it running every day OK? While you can do it safely, even experienced runners benefit from days off to recover. Video of the Day. Tip How much should you run a week? The Pros. Running is a weight-bearing activity that helps improve bone density and strength.
Your Breathing Gets More Efficient. Many running experts recommend running no more than four days a week. Your Balance May Improve. Your Heart Gets Stronger. You Might Lose Weight. Think of having a string at the top of your head gently pulling you up.
Relax your shoulders, hands and jaw. Keep your core engaged and firm — not overly tense, but enough to keep you from flailing around. Don't let your hands cross your midline. Too much twisting of your upper body can cause your feet to cross your midline, which wastes energy and can cause pain or injury.
Aim to land your foot gently beneath your center of gravity. Landing too far in front can lead to both increased risk of injury and decreased speed. The Cons. Your Performance Might Plateau.
You Could Get Injured. That's because, if done right, there are many benefits to running. Running, like other aerobic exercises, can also reduce your health risks in cardiovascular disease, high blood pressure , stroke , and some cancers. It can also increase stamina and decrease fatigue, as well as strengthen your muscles.
According to Nelson, you should run for 30 to 45 minutes, with a warmup and cool down included when you're a beginner. Don't just run as fast as you can right away. Start off with a moderate walk for a few minutes then pick up into a light jog. At your peak, you'll be at a light jog or run before slowing back down to a swift, then moderate walk.
Rest days are important to give your body time to recover. According to Laskowski, signs you need a rest day include:. How long you rest really depends on what the problem is, according to Laskowski. If you do have a stress fracture, those can take four to six weeks off of running to heal.
Otherwise, just a day or two should be adequate to recover from sore muscles. Cross-training , defined as using several different types of exercise to train, can decrease your risk of overuse injuries due to running frequently.
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