The benefits and harms of running daily

 What are the benefits of running daily? 

Is the damage outweighed? And what are the tips that I should do? 

Here is the saying to know the benefits of running every day:

Benefits of running daily

Running every day has a lot of health benefits, as just 5-10 minutes of running a day at a moderate pace (about 10 km per hour) reduces the risk of death from heart attacks and strokes.

Running has many health benefits, and here is a list of the most important benefits of running daily:

Reducing death rates, as it reduces the risk of dying from any medical problem by 29% and the risk of death from cardiovascular disease by 50%, as well as reducing the rate of death from stroke.

Decreased incidence of cardiovascular disease.

Reducing the risk of developing cancer as well as dying from it, as it contributes to reducing the risk of death due to cancer by 30-50%.

Reducing the risk of developing and dying from neurological diseases, such as Alzheimer's disease and Parkinson's disease.

Building strong bones and strengthening muscle structure.

Burn a lot of calories and maintain a healthy weight.

Reducing the risk of death due to respiratory infections and neurological diseases.

Improving sleep patterns and psychological state.

Strengthening cognition and awareness during old age.

It is possible to achieve these benefits by running only 4 and a half hours a week, so there is no need to run strenuously for several hours a day, because running is a rather strenuous exercise and excessive exercise may lead to injuries, such as fractures.

General tips for running

Here are some tips to ensure you get the benefits of running every day:

• Start at a moderate speed: 

You should start running or walking briskly at a moderate speed that allows you to walk without feeling short of breath, and should not cause any pain or injury.

• Develop slowly: 

start with light to moderate intensity exercises and in short intervals throughout the week, then gradually progress to more intense exercises and for a longer period.

• Increase exercise gradually: 

For people who want to lose weight or maintain a healthy weight, it's helpful to run slowly but consistently for several weeks and months.

Try other exercises: Try additional types of exercises, such as strength, balance and flexibility exercises.

• Be realistic: 

Make a realistic plan taking into account several factors, such as: age, gender, medical condition, health goals, and if running is not appropriate, replace it with another type of aerobic exercise, such as: swimming, cycling or brisk walking.

Dangers of running every day

After we talked about the benefits of running daily, it is not without some risks, and here is a list of the most important of these risks and ways to deal with them:

• runner's knee

It is patell of emoral syndrome and talks about trying to run for long distances in a very short time, because running puts additional pressure on the bones, tendons and cartilage, including those in the knee.

To deal with this problem, you must first stop running until the pain subsides, then start walking fast, after that the distance and speed are gradually increased, and if the pain does not go away after three to five days of stopping running, you must go to the doctor.

• skin irritation

It is the irritation that results from frequent skin contact with the skin or anything else, and the problem gets worse when you run for longer distances or for longer periods.

For prevention, Vaseline can be placed on areas of the skin that may be irritated, or covered with bandages. It is also preferable to wear appropriate clothing.

• overactive bladder

It is defined as the need to go to urinate only after a short distance of running, and this may be due to the increased blood flow from the heart and blood vessels to the organs of the body, including the kidneys, which causes increased urine production.

To avoid this problem, it is especially important to stay hydrated if the weather is hot or the person sweats a lot, as getting plenty of water is essential to maintaining a healthy exercise.

• Abdominal problems

Running can lead to dehydration, which in turn can lead to digestive issues as the intestines become very active once you start running.

Drinking water in sufficient quantities the day before running helps avoid this problem, as well as drinking it while running for a long time 

 

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