By Marnie Kunz, NASM-certified trainer, USATF- RRCA-certified running coach

If you love running, you may be wondering if running everyday is the best way to train. As a running coach and run streak enthusiast, I understand the desire to run everyday. There are benefits and drawbacks of daily running, which we will go over so you can make the best decision for your situation. Whether you want to step up your fitness level, complete a run streak, or just enjoy more of a good thing, there are many reasons you may be considering running everyday. This guide will offer science-backed insights into how daily running affects your body and mind and tips if you decide to tackle this challenge.

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Benefits of Running Everyday

A daily running practice can offer many physical and mental health benefits. Here are some of the rewards of running regularly:

Improved heart health.
Better cardiovascular fitness.
Builds strength in muscles and bones.
Boosts mood and confidence.
Helps with maintaining a healthy weight.
Relieves stress and reduces anxiety and depression.

Related Post: 5 Mental Health Benefits of Exercise

Physical Health Benefits of Running

If you run every day, you will strengthen your heart, muscles, and bones. Running regularly improves your heart health, reduces your risk of heart disease, and lowers blood pressure, cholesterol, and blood sugar. Running workouts help your heart and lungs to work more efficiently, improving your endurance and cardiovascular fitness.

Running is a weight-bearing exercise that improves your bone density, according to researchers. This can help prevent osteoporosis and bone injuries like fractures.

If you want to lose weight, running is an excellent way to burn calories. In fact, running burns more calories than almost any other cardio exercise. Running everyday can be a part of your weight loss program in combination with a nutritious eating plan.

Mental Health Benefits of Running

Runners also enjoy elevated moods and improved mental health from running. Running produces endocannabinoids in the brain, according to experts. These mood-boosting neuromodulators promote feelings of calm and well-being, reducing anxiety. Running everyday can also increase brain activity and improve cognitive function, boosting your focus and memory.

Risks of Daily Running

With all the benefits of running everyday, you may be ready to get started. But there are also risks. Not taking rest days can cause overuse injuries, mental burnout, and fatigue. Also, for people with obsessive or addictive tendencies, going for a run each day can encourage obsessive thoughts and behaviors and can also become negative if it is part of disordered eating.

Some of the drawbacks of running everyday include:

Sustaining an overuse injury from having no rest days.
Mental burnout and feeling exhausted and unmotivated.
Increased pain, soreness, and injuries.
Potential for obsessive tendencies and disordered eating.

As a running coach, I usually encourage runners to take at least one rest day a week. Cross training is an excellent way to maintain fitness and give your body a break from the specific demands of running. Without taking rest days, you are at an increased risk of injuries and burnout.

Additionally, if you have a history of obsessive behaviors or thought patterns, running daily can encourage obsessive tendencies and exercise addiction. For people who have a history of eating disorders or body image issues, running every day can be unhealthy.

Tips for Running Everyday

If you want to try a daily running habit, here are some tips to help reduce your risk of injuries and negative side effects. Also, talk to your doctor before embarking on a daily running program to get the green light.

Take Easy Days.

Incorporate low-intensity, slow jogging sessions into your program. This allows your body some active recovery time, so you have a lower risk of overtraining and overuse injuries.

Do Most of Your Runs at a Moderate Pace.

The majority of your runs should be at a base run pace. You should be able to keep up a conversation at this pace. On the effort scale, base runs should feel like no more than a 5 out of 10 effort level.

Follow Intense Runs with Recovery Days

If you do a long run or speed workout such as intervals, follow it with an easy run day. Jog slowly at a very relaxed pace and do lower mileage than you normally do.

Ease Into Your Running Routine

Before you begin a daily running program, build up your endurance and fitness level gradually. You don’t want to go from not running to running each day. Instead, run a few days a week and gradually increase the frequency to add more running days until you can run everyday.

Nutrition

If you’re running daily, it’s important to eat enough nutrients to power your runs and help your body recover between workouts. Opt for minimally processed foods as much as possible, choosing whole grains, lean protein sources, and a variety of fresh fruits and vegetables.

Hydration

Staying hydrated is also crucial for maintaining a daily running program. Pre-hydrate and drink water regularly throughout the day before your runs. For long runs and hot days, bring water with electrolytes on your run and take a few sips every 20 minutes. If you’re running in heat and humidity, you will need to drink frequently, about every 10 minutes.

Cross Training

Cross training can help strengthen different muscle groups than those you use running. Cross training also gives your body a break from the specific demands of running. Excellent cross training workouts for runners include yoga, cycling, and swimming.

Strength Training

I recommend strength training for runners for its many benefits. Doing two strength training sessions a week will have a significant impact on your running performance. Strength training - whether you do bodyweight exercises or weight lifting - helps your muscles become stronger, improves your running form, and reduces your risk of injuries.

Running uses several of your major muscle groups - including core muscles, leg muscles, glutes, and even upper body muscles. Strength training will help improve your muscles’ efficiency and performance when running.

Picking a Running Program

Ultimately, determining the best running schedule for you depends on a variety of factors, including your fitness level, goals, and available time. It may also take some trial and error to establish the best running routine for your body and lifestyle.

If you decide to run every day, follow a well-strategized training plan that incorporates easy runs, cross training, and strength training. Varying the intensity of your run with a smart training plan is vital to reducing your risk of injuries and overtraining. Active recovery days are crucial to allow your body to recover from regular running.

If you need a running and strength training plan to help you meet your fitness goals, head to the Runstreet Training Center. For a personalized program designed for your exact fitness needs, check out a Customized Running Training Plan.

Have you tried running everyday? We want to hear from you! Tag @Runstreet on Instagram to share your workouts and get cheered on. Happy running to you, and be well! 😊

Marnie Kunz is a NASM-certified trainer and USATF- and RRCA-certified running coach based in Brooklyn, NY. Marnie likes helping people get and stay active to enjoy a better quality of life. When she’s not doing fitness things, Marnie enjoys exploring with her dog, a mischievous rescue Akita.

Running Everyday: Benefits, Risks, and Tips from a Run Coach