Is it sheltered to run every day?

Running is a great form of exercise that has many health benefits. For example, people who run regularly for at least one hour a week throughout their lives tend to live three years longer and are less likely to develop chronic diseases compared to people who do not exercise.

But some people take their love of running to the next level – they run every day, for as many days in a row as possible. This trend is known on the Internet as “gear series”The rules of the race series are elementary: runners must run at least one mile (1.6km) each day, on a road, trail or track.

There are some unusual series that can be observed at the moment. Jim Taylor is said to have the longest streak of any British runner, having run at least a mile a day for more than 30 years. The global longest streak is held by Jon Sutherland, an American runner who is said to have run at least a mile a day for over 50 years.

These are certainly incredible feats – but what does running every day do to your body? Is it actually sheltered?

Whether you are an amateur or professional runner, to get in better shape, you need to follow a training regimen that puts the right amount of stress on your body so it can adapt. This is usually done by low intensity running and interval trainingfollowed by periods of rest.

As this cycle repeats itself regularly over months, runners will notice a number of changes in their fitness. These include: 5%-10% improvement with maximum oxygen consumption (the maximum amount of oxygen the body can employ and transport to the working muscles), reduced pulse during low-intensity runs and improved ability to use fat as an energy sourceAll of these improvements facilitate runners run faster or farther with less fatigue.

But the key element to becoming a better runner is taking rest breaks. This allows the joints and ligaments to recover from the stress that running puts on them. Rest also allows the body replenishing carbohydrate stores in musclesproviding the body with energy for the next training days. Rest days can also facilitate improve a runner’s performance recovery time between workouts.

But the nature of the running streak trend means there are no days off. This can come with a number of potential pitfalls that runners should be aware of.

Continuous training without adequate rest can cause a lot of damage to the body. In extreme cases – such as ultra-endurance running – subtle scars on the heart it may appear.

Maybe too weaken the immune system by reducing the function of immune cells. This can augment the risk of respiratory infections and cause drastic hormonal changessuch as up to 40% reduction in adrenaline and testosterone. This can lead to impoverished recovery between runs and symptoms of overtraining – including mood swings or muscle damage.

Runners also need to be aware of potential overuse injuries. They affect 70% of elite and recreational runners and can break your running streak. One of the main causes of overuse injuries is poor hip muscle stabilization in runners. This type of injury is more likely because training volume increases.

Is there a sheltered way to run every day?

To complete a series of runs safely, pay attention to your training load – the combination volume, frequency and intensity Your workouts. It is crucial to control this – paying special attention to the intensity of your runs, because the frequency of training is daily and the duration of runs is at least one mile.

High intensity running – such as Intense sprint intervals – place more stress for the body and need more time to recover compared to low-intensity runs.

There is also a window when the immune system is weakened after an intense run up to two hoursKeeping most of your runs at an straightforward pace will not only facilitate you stay consistent, but it will also reduce your risk of illness and injury.

When starting a running streak, consider simply completing the minimum required distance (one mile per day) and then gradually increasing the distance. increasing the amount of running.

If you’re worried about off days, busy recovery can be useful. This involves doing some airy exercise on days when you have an easier run – for example, a very airy jog. Or, if you want to break up a run but don’t want to take a break from exercise, you can go for a brisk walk instead. This allows your muscles to recover from the stress of running and can reduce muscle pain.

Rest days are still strongly recommended, though. Even elite runners have periods without running Or turn on rest blocks during the training week. In fact, passive recovery) – which involves completely refraining from exercise – is generally considered better than busy recovery because it helps the body repair and adapt to the stress of training.

Lack of rest and trying to run every day can also result in obsessive behavior towards exercise – and ultimately negatively impact your body. Before you start running, assess whether it aligns with your fitness goals.

Running is a great way to improve your health, both physically and mentally. However, runners should be careful when considering a series of runs to avoid overtraining and other health risks. Keep in mind things like intensity and make sure you fuel after each run. This will reduce the likelihood of injury and health complications, and should provide a more enjoyable running experience.