Guide to Running Everyday: Risks, Benefits, & Tips

Have you heard about people going running everyday? You might have a friend who swears by a daily jog, or you may have seen challenges on social media about, for example, running everyday for a month.

There is no doubt that doing plenty of exercise is positive. But is running everyday a good idea - and how should you prepare to increase the amount of exercise you do?

Is running everyday good for you?

Generally speaking, it is not recommended to go running everyday. Sports scientists and coaches point out that your body needs time to rest between workouts. Running is a high impact activity, and your muscles need time to recover before you go running again. Without that recovery time, there is a risk of:

• Persistent soreness
• Damage to your joints
• Shin splints
• Stress fractures
• General pain and inflammation

Running injuries: Learn more about running injuries and how to avoid them

Besides the physical health risks associated with too much running, you should also consider the fact that you may lose motivation. While running is great, it can get monotonous to do the same activity day in, day out. Why not mix it up with a different kind of exercise to stay more motivated?

Are there any benefits of running everyday?

While it is best not to run every single day, research has shown that doing even a short jog several days a week could provide benefits. One study found that doing 2.5 hours of jogging per week (or 30 minutes per day for five days) provided several long term health benefits, including:

• Living up to three years longer than non-runners
• Lower chance of premature mortality
• Avoiding chronic diseases
• Various mental health benefits

So, doing frequent running is certainly good for you. But you just don't need to do it every single day of the week!

What are your motivations for running everyday?

If you are thinking about taking up a challenge such as running 5K everyday for a month, it is worth taking the time to think about your motivation and current fitness level.

Are you a beginner runner?

If you are a beginner runner, setting a target such as running 5km everyday can feel very motivating – it gives you a big target to work towards. However, while your ambition is great, it is important to be realistic.

If your body isn't used to frequent running, there is a high chance of doing yourself a damage. Rather than overexerting yourself and getting an injury, you might want to consider gradually building up with something like a Couch to 5K. The NHS website has a fantastic guide for beginner runners who are looking to build up their fitness.

Are you a regular runner looking to improve your fitness?

If you are already relatively experienced at running, taking on a challenge such as running everyday for a month is certainly appealing. It gives you a big goal and you might decide to compare how you are doing with friends.

However it is important to be aware of the health risks associated with running everyday we mentioned above. Rather than running 10k everyday, you might want to consider mixing your routine up with some different kinds of exercise such as strength training or swimming. This allows you to continue to exercise your body without repetitively putting strain on the same muscles and joints.

Training for a marathon

If you are training for a marathon, it might seem intuitive to go running everyday. However, this would almost certainly be a bad idea. As we explain in our marathon training plans, the key to getting marathon fit is to stick to a plan which involves plenty of rest and gradually building up the distance you cover on each run. Just setting a target of running 10k everyday, for instance, does not constitute an effective marathon training plan.

Think about your equipment if you are running a lot

If you have decided that you want to increase the amount of running you do, it is sensible to invest in good quality equipment which will maximise your performance and reduce your risk of injuries. This includes:

Good quality running shoes

The best everyday running shoe will provide you with plenty of support to stop your feet moving around and high-grade cushioning to reduce the impact of repetitive movement on your joints. You should invest in running shoes with durable grip and which uses high quality materials that will keep your feet protected no matter how far you run.

Comfortable running clothing

If you are increasing the amount that you run, investing in good quality running clothing is essential. Proper running clothes are made from materials that wick moisture away from your skin, and therefore keep you dry and comfortable.

Other equipment and accessories

If you've decided to complete a challenge such as running everyday for a month, it is worth investing in running accessories that can improve your performance and make the experience more enjoyable. Running hats and visors can keep the sun out of your eyes, a pair of good quality running socks will cushion your feet, and a running belt allows you to carry your phone and keys without them jangling around awkwardly in your pocket.

Take your running to the next level

While the effects of running everyday mean that it is generally not advised, that science does show that frequent running - of up to five days per week - is good for both your body and mind. If you would like to increase the amount you go running on a regular basis you can certainly expect plenty of physical and mental health benefits. Good luck with your journey!