Here's What Happens to Your Body if You Run Every Day
A woman is tying her shoes before going for a run.
Many people who are into running are really into it. They geek out on the best wearables that track their mileage. They go to local run clubs to meet up with other running enthusiasts (and enjoy some post-run beers). They willingly get up when it's still dark outside to get a workout in.
There’s no doubt that, for many people, running is a preferred way to stay active. But if you’re a runner, it’s important to know how running every day can impact your body. Is it okay to live by the “no days off” mentality? Or is that putting your body at risk for serious injury?
Related: 55 Running Tips to Keep You Happy and Healthy While You're Training
What Happens to Your Body if You Run Every Day
According to Christopher Johnson, PT, a Seattle-based physical therapist who specializes in helping runners and triathletes, whether or not it’s healthy to run every day depends on several factors—including someone’s past medical history, individual conditioning and one’s personal health goals. In general, he says that for most recreational runners, it’s best to run between three and five days a week, non-consecutively.
Dr. Carly Gossard, PT, DPT, OCS, PRPC, a doctor of physical therapy and the founder of Empowered Pelvic Health, agrees, saying that most of the competitive runners she works with take one to two days off of running a week. “As with any other sport, I would not recommend running every day as it is imperative to cross-train for injury prevention and sport longevity,” she says. “I would say six days a week is the max, but many find four to five run days a week to be the sweet spot.”
There’s also a big difference between recreational runners and professional runners. “It's crucial to remember that competitive or elite runners who run daily have conditioned their bodies over time to handle such workloads,” Johnson says. He also emphasizes that how someone fuels their body also matters. “Proper nutrition and caloric intake become more critical as your caloric expenditure increases. Your fueling must mirror your training, otherwise one is setting the stage for trouble,” he explains.
If you are a new runner and commit to running several times a week, both physical therapists say you can expect to experience some positive changes both immediately and long-term, if you keep it up. “In the short term, one could experience increased energy and improve mood from the natural endorphin release associated with exercise and simply getting outside,” Dr. Gossard says. Johnson says that running can help you sleep better too. Scientific studies back this up, showing that adults who exercised for at least 30 minutes a day slept an average of 15 minutes longer than adults who didn’t exercise.
If you keep your running habit up, Dr. Gossard says that you will see your endurance increase and you’ll be able to run further distances or for longer periods of time. She says that improved cardiovascular health is another long-term benefit of running. She adds that some people also lose weight and develop lean muscle.
Signs You Are Running Too Much
While these are certainly all perks to look forward to from running regularly, if you run every day, you could be putting too much stress on your body, increasing your risk for injury and not being able to run at all. “Watch for overuse injuries such as lower limb tendinopathy [a condition that occurs when a tendon has been overworked], bone stress injuries, muscle strains or kneecap pain,” Johnson says. If you are experiencing persistent or worsening pain, he says that this is a sign that you are running too much.
“Orthopedic pain often occurs in the lower joints of runners, in the hip, knees, ankles or feet,” Dr. Gossard says, adding that this is a sign you’re either running too many miles or running too fast. She adds that general fatigue or prolonged soreness can also be a sign of inadequate nutrition. “Depending on your weekly mileage and load, a runner may require more calories or more specific nutrition. I would highly recommend working with a running coach and nutritionist to ensure you are fueling your body correctly,” she says.
If you run several times a week, something Dr. Gossard says you can do to protect your body from injury is to warm up and cool down—something many runners skip out on. To warm up, she recommends doing dynamic stretches that involve the abs, hips and ankles. As for a cool down, she recommends showing your body some love with longer-hold stretches and foam rolling.
There is no shortage of health benefits of running; scientific studies have made that abundantly clear. But you don’t have to run every day to experience them and, as the physical therapists here have explained, you shouldn’t. Incorporating rest days into your running routine is key. Otherwise, eventually, your body will force you to have an extended period of time off your feet. As with other areas of health, when it comes to running, it’s important to listen to your body.
Next up, find out if running outdoors or on the treadmill is best for weight loss.
Sources
Christopher Johnson, PT, Seattle-based physical therapist who specializes in helping runners and triathletes
Dr. Carly Gossard, PT, DPT, OCS, PRPC, doctor of physical therapy and the founder of Empowered Pelvic Health
