The Great Debate: How Much Running is Healthy?
Running offers lot of benefits for your physical and mental health. This is why health professionals and runners themselves recommend running for increased fitness.
In fact, millions of Americans jog every day. While running and jogging can significantly help you prevent risks of diseases, many people still ask: how much running is healthy?
New studies today that show that running too much can be bad for your health.
Recent studies and research have found out a lot of surprising trends with active and moderate runners. Naturally the conclusion raised a lot of eyebrows and the debate is on-going as of the time being.
Even running just once a week has been shown make a big difference in building a healthier and fitter lifestyle. However, healthy running for one person may be very different for another.
For instance, the distance, intensity, and periods must still be in line with the person's overall capacity and health condition, and have to be given full attention.
To better understand how much running is healthy, here are key details that you should know:
1. Running Everyday?
People are becoming more active in order to prevent diseases and increase vitality. As previously mentioned, there are quite a lot of people who run every day. One reason is that is running and/or jogging daily is a very convenient way of exercising.
Thankfully, there is actually nothing unhealthy with running every single day. As a matter of fact, you could reap a lot of health and fitness benefits from it.
You could strengthen your core, legs, and thighs. You could maximize your weight loss plans alongside whey protein isolate. And you could efficiently help your body prevent different illnesses especially cardiovascular-related ones.
But, in line with the recent study, running must be done in moderation. Excessive exercising may cause excessive stress and fatigue. Hence, there must be done within limitations and for appropriate distances.
2. How Often Should You Run?
According to the recent studies, it shows that there must be certain limits for running. These limits must also vary depending on the person's abilities, goals, and physical condition. This will ensure you’re running a healthy amount.
For beginners, running must start slow and not push for fast, intense runs. Pushing to hard to fast will only cause injuries and risks of stress and fatigue.
Pacing should start at brisk walking, moving towards periods of more running or jogging mixed with periods of brisk walking. It is advised for newbies to run only once or twice a week.
For the first two months, new runners will actually be conditioning and preparing the body.
For athletes and active people who plan to join marathons, it is advised for you to a minimum of three times a week provided that the distance will be improved as a new week passes by.
There are marathoners at the beginning of their training who run more than 15 miles per week but they distribute the mileage over several days. And there are those who run three times with a total mileage of 15.
As for people who are trying to lose weight and shed the excess calories, you should run just once a week. In this weekly running, time must be also limited to less than an hour.
The study says that this will be an effective weight loss plans when combined with a balanced, weight-loss diet.
3. Intensity and Distance: How Much Is Healthy?
According to a study, anyone should see health benefits from running just one mile per day. And it can even be at a slow pace: just a 10 minute mile will reduce health risks.
As for the intensity, you should not overdo it. Slow pacing at the beginning is always the key to running faster may cause fatigue and injuries. However, additional mileage is not necessary for basic health benefits. It will still be your personal preference whether to run more or not.
If you are going to undertake an intense running program, it is only fitting that you consult first with specialists and experts regarding the matter.
4. The Importance of The Rest Day
Every experienced runner understands the importance of the rest day. You must reserve a day for your rest day since this will help you better in your running activities.
Aside from this, a rest day can increase blood volume and circulation which is a very beneficial thing for active people.
In addition, rest day prevents the physical and mental burnout. It will refresh your whole body and mind which will help you further in your running and fitness goals.
Overall, there is still some debate as to how much running is healthy for you. There are still studies that show different results on the other hand.
These results can be dependent on the individual runner’s current health and running experience. Nevertheless, a small amount of running will always be good for you.