Running Everyday: Benefits & Risks

benefits of running everyday

We all know that running is good for us, but have you ever questioned the benefits of running everyday? 

This article will break down what effects running everyday can have, highlighting how your body can benefit from running every day and ways in which it might be hindered by this everyday running routine.

We’ll also use this time to walk you through safety measures, which you can put in place to try and mitigate some of these risks, and provide helpful advice on how you can adjust elements of your lifestyle to fully reap the benefits of running everyday.


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What Are The Benefits Of Running Every Day?

If you’re reading this article, the likelihood is that you’re reading to discover the benefits of running every day. Perhaps you already enjoy the sport as a pastime and are looking to extend this practice even further, or maybe you’re a complete newbie looking for some useful information. 

Whatever the case may be, we have you covered as this section is dedicated to the positive effects of running every day. 

#1 - Improves Your Cardiovascular Health

benefits of running everyday

Like any other muscle in your body, your heart will get stronger the more you exercise and running is among the best ways to ensure that this strength continues to grow.

Your heart is arguably the most important part of your body, which is why it is vital that you keep it in healthy condition, with regular exercise and plenty of mineral-rich, healthy foods. OriGym’s thorough report on the best foods for energy explores more about how you can make meaningful, healthy diet changes.

By running on a more regular basis, you’ll begin to see your overall fitness levels improving, your heart rate becoming more steady and controlled during your runs, and you'll be able to go that bit further each time.

But what are the less visible but no less important effects of running every day on our cardiovascular system? A study conducted in 2015 found that if you go running every day, even for as little as 15 minutes, it significantly lowers your likelihood of developing a cardiac related illness, such as heart disease or strokes. 

In fact, data from the study discovered that runners had a 30-45% lower risk rate to all known cardiovascular illnesses, which included serious issues like heart attacks and coronary heart disease. 

Running every day benefits you even further, as the runners involved in this study had a 29-50% less chance of developing any and all cardio-vascular related illnesses. 

So, if you’re interested in improving your cardiovascular health then it may be beneficial to get into a running habit. Remember it takes about 21 days to make a habit, so go out and run wherever you can be it at a local park or a gym. Your heart will thank you for it! 

#2 - Reduces The Risk Of Developing Cancer

running 5k everyday

This is still a relatively new discovery, but one of the health benefits of running every day is that it can lower the risk of developing various types of cancer significantly. 

It’s been conservatively estimated that 1 in 2 of us will be directly affected by cancer in our lifetime, which can be a shocking statistic. But running everyday can have a profound effect on your chances of developing cancer.

While this may seem like a bold claim, it’s backed by a significant amount of research across a long period of time. The new research study, conducted in 2016, found that those who regularly exercised were less likely to develop cancer, when compared to individuals who did little to no exercise. 

Over the course of 11 years, and with an estimated 1.14 million participants, the study’s sizable amount of evidence pointed definitively towards a lower risk of cancer (amongst other issues) in those who completed exercise on a regular basis. 

Not only this, but this wide-reaching study also found that this regular exercise impacted the risks of contracting multiple different types of cancer, rather than just one specific strain of the disease. 

So when questioning is running every day good for you? We would recommend that you take into consideration that running or doing any form of exercise every day is great for your health.

Combining this regular exercise with a healthy, well balanced diet that incorporates some of the best immunity boosting foods can seriously improve your overall health. 

#3 - Lowers The Mortality Rate Among Alzheimer’s Patients

running 10k everyday

Now that we have covered the health benefits of running every day in relation to our physical health, we must now turn our attention to how it can affect the brain and our cognition, and in particular Alzheimer’s disease.

The psychological benefits of running are well-documented and wide-ranging - our comprehensive article on the mental health benefits of running explores some of the most impactful positives that come from running.

However, when it comes to more serious diseases like Alzheimers, the science points towards running have a profoundly positive effect on those who suffer with the debilitating disease.

This discovery was made by the Journal of Alzheimer’s Disease which found that the effects of running every day, combined with an intake of statin and a balanced diet with plenty of healthy fruit, can lower the mortality rate among those who suffer from Alzheimer’s.

This study consisted of more than 154,000 people who were both runners and walkers. They were studied over the course of 11 years, with their exercise and dietary habits being monitored. The researchers for this particular study, decided to focus on how much fruit the participants consumed every day. 

The study uncovered that participants who ran over 15 miles or over every week had a 40% less chance of dying for Alzheimer’s disease, compared to those who either ran less or not at all. For those who ran less, the results also found that participants who ran between 7.7 and 15.0 miles per week, saw a 25% decrease in their Alzheimer’s mortality rating. 

Not only does this further compound the benefits of running for those who are suffering with the disease, but it shows in greater depth the benefits of running everyday.

#4 - Helps With Weight Loss

can running everyday help to lose weight

If you are questioning ‘can running every day help you to lose weight?’ then this section is the one for you. 

But before we begin this topic, we feel it is important to mention that weight loss is subjective. What works instantly for some may not for others, and if you want to lose weight in a way that’s sustainable and manageable, you have to be dedicated to finding what works best for you and your body.

In order to lose weight, you’re going to need to burn more calories than you take in. Running is a great way to burn calories, as unlike many other exercises it requires you to use multiple body parts and muscles at once. 

In fact, in comparison to walking, running a mile on a treadmill burned 33 more calories, as well as raising the heart rate and challenging the body to work harder and therefore burn more calories. OriGym’s guide to the benefits of running on a treadmill explores this weight loss in much greater detail.

While 33 calories may not seem like a lot on their own, but it’s important to take into consideration that this is only the results for 1 mile. If you managed to run 10 miles you’d successfully burn 330-350 calories, compounding the benefits of running everyday, and boosting your weight loss. 


#5 - Helps With Losing Belly Fat

running everyday to lose weight

This point can be viewed as an off-shoot of the one made above, or it can be viewed as a separate point entirely, as losing belly fat does not instantly equate to losing weight.

Belly fat can often be difficult to shift, and is often disheartening or demotivating to those who are regularly exercising but aren’t seeing the results they’d want to. This can result in people abandoning their fitness goals, or giving up on exercise.

However, one of the benefits of running everyday is that it can contribute towards getting rid of the stubborn fat around your stomach. 

When it comes to practical solutions, moderate to high rates of aerobic exercise - such as running every day - can reduce belly fat, without any necessary changes to your diet (although we'd strongly recommend including some of the best foods that help burn fat).

For instance, going running daily would be classed as a moderate form of aerobic or cardiovascular exercises, and would therefore contribute towards your overall belly fat loss.

So, when returning to our initial question of ‘can running every day lose belly fat?’, the simple answer to that question is yes. 

However, the major caveat to this is that it is entirely dependent on intensity levels. For instance, if you are someone who likes an easy jog, you probably wouldn’t see the same results as someone who was running 10k everyday.

#6 - Improves Your Sleeping Pattern

running everyday for a month

Running every day benefits not only your physical health but your mental health too, with this singular benefit. 

Sleep is vital for maintaining good health, both mentally and physically, as it allows our body to fully rest, recuperate, and replenish energy that you’ve used throughout the day, regardless of what you’ve done. And besides, who doesn’t want more sleep? 

While you may be thinking that running everyday only helps with sleep because it exhausts the body, the scientific evidence points towards a much deeper connection between the two.

A study conducted in 2012 found that sleep in a group of runners was vastly improved when compared to the sleep results of a group that hadn’t been running. 

Not only that, but the study went a step further, exploring how deep and therefore effective the sleep was for the participants’ energy levels and overall well being. The running group not only showed signs of slow-wave (or “deep”)  sleep increasing, but sleep onset happened earlier too. 

These results tell us that running every day benefits our body as it will significantly improve our sleeping pattern. If you are someone who struggles with sleeping, or if you just want a better night’s rest we would recommend you go running every day for at least 30 minutes.

#7 - Boosts Your Overall Fitness

is running everyday bad for you

This is perhaps a more overarching benefit when it comes to running everyday, but it’s important to never understate the benefits of improving your overall fitness levels.

Whether it’s being able to walk up the stairs to the office without getting out of breath, or pushing yourself past that next milestone in your best fitness journal, improving your overarching fitness level means you’ll be able to do more, achieve more, and continue to progress.

While running everyday isn’t the only way to boost your fitness levels, it’s definitely among the best. Here’s why.

Running is a compound exercise, meaning that it will work multiple areas of your body at once, as well as the muscles that are associated with those areas. Many people assume that running everyday will only benefit your legs, but because of the movement of your arms, and the continued pressure on your core, you’ll be undergoing a full body workout.

It’s also an adaptable exercise - if you’re struggling to reach your next goal, and whether you’re running everyday or every other day, you can tailor your next run to better match what you want to achieve, while still reaping the benefits of an all-body workout.

What Are The Risks Of Running Every Day? 

Now that we have discussed the benefits of running every day, we now must look at the opposing end of this argument and question ‘Is running every day bad for you?’ 

Whilst there are a lot of positive effects of running every day, there are a few negative aspects that we feel you should be aware of before starting this running journey. 

#1 - Increases Likelihood of Injury

is running everyday good

When considering the question ‘is running every day bad for you?’, it’s important to take into account that running is a high impact sport. 

High impact sports are often activities that put weight or stress on your joints, usually the hips, knees and ankles. To give you an example of other high-impact exercises, football is also considered to be one, as you're not only running across the pitch, but kicking the ball and making tackles as well. 

However, running specifically is considered to be a high impact sport as you’re placing force into all the joints in your legs, in order to carry you forward. When your lower body hits that hard pavement, gravel, grass or treadmill you are directly placing stress on the joints.

A research study into the effects of running on orthopedic injuries was conducted in 2015, aiming to cast a light on the injuries suffered by runners.

The results found that female runners were more likely to be injured than men, in addition to discovering participants running 10k every day stood the greatest risks of being injured. These injuries ranged from minor cuts, bruises and sprains, to more serious injuries such relating to the lower back and knee areas. 

We’ve outlined some of the more common injuries that you could suffer when participating in excessive high impact exercises such as running every day: 

  • Knee Injuries - These can be quite painful, and may affect your mobility in the long run. This is caused by the force of running, especially if you’ve dramatically increased the amount of exercise e.g. gone from running twice a week to every day. Our top tips to improve running technique are ideal if you’re looking to increase your weekly running.
  • Stress Fractures - A common injury that is sustained from any high-impact sport. This happens when your muscles are overworked and cannot absorb the force of your leg hitting the ground.  The main symptom which is commonly associated with stress fractures is intense pain and discomfort. It is important to seek any medical attention when you experience any kind of pain. It could just be sore muscles or cramps, but as with all exercise, it is vital to be cautious so as not to make your injury any worse.
  • Iliotibial Band Syndrome - The iliotibial band is a tendon that connects your knee to the hip. Running every day or every other day for that matter can cause inflammation in this area, with the pain being very specific that you won’t be able to mistake it for anything else. This pain is described as a stabbing pain on the bottom of the knee. If you have either increased your training drastically too soon or find yourself running downhill a lot, you are opening yourself up to the risk of iliotibial band syndrome. 

#2 - Risks Coronary Plaque Build-Up

running everyday benefits

This aspect on our cons list may seem a little confusing, especially as we’ve previously spoken about how running frequently is good for your cardiovascular system. In general, this is true, in that running everyday is largely incredibly beneficial for your heart.

However, excessive running, and for longer distances, can cause a build up of coronary plaque. What this means is that the arteries can start to narrow, raising the risk of heart disease or issues such as arrhythmia.

A 2008 study first uncovered this, when it found that a group of marathon runners had higher ‘coronary artery calcium’ (CAC) scores than a group of controlled participants who were not runners. The CAC scores assess how much calcium has collected in your coronary arteries. 

The more of this calcium you have in your arteries, the more likely you are to see a degree of artery-hardening, due to built up plaque within your blood vessels. This in turn could translate into heart-attacks, heart disease and strokes. 

However, there has been many attempts to refute or debate the claims relating to CAC scores, in particular among members of the running community, stating that there needs to be further research into the phenomenon before a concrete, final decision is made.

While there is still some debate regarding the legitimacy of this result, we felt it important that you’re aware of this risk, especially if you’re planning to run intensively, or if you’re planning on learning how to train for a marathon.

#3 - Increases Oxidative Stress and Excessive Amounts of Antioxidants

everyday running

As we question ‘is running every day bad for you?’ we must also take into consideration the role of oxidative stress, or where the body has a discrepancy between the amount of antioxidants and free radicals (which can cause potentially life-threatening issues). 

While it might seem a simple solution to view oxidative stress as bad, and antioxidants good, the whole situation is far more complex. Oxidative stress can be damaging to your body, but it can also be the signal for your body to adapt and get fitter. 

Some people are unaware of how it can affect the body, and don’t take in the right amount of antioxidants leaving their body too stressed and injured to continue. However, alternatively many athletes take in too much antioxidants which prohibit the rate of progress. In order to feel the full effect of running every day, there needs to be a perfect balance. 

Much like the point we previously mentioned regarding CAC, high levels of oxidative stress can lead to heart issues. This is because the body's cholesterol levels are directly influenced by oxidative stress, and the arteries can be clogged as a result of high levels. 

A 2018 research study highlights the damage that oxidative stress can cause. This research found that excessive exercise, such as running on the treadmill every day can cause oxidative stress to take form, which can damage cell membranes and have severe effects on your body's skeletal muscles.

In order to avoid high levels of oxidative stress, we would recommend taking in plenty of food that’s rich in antioxidants. OriGym have compiled a detailed list of the best antioxidant foods, ranging from herbs and spices and vegetables to sweet treats and beverages.

Remember, you don’t want to cram these antioxidants into every meal but you want to eat just enough to compliment your exercising routine. So naturally if you are someone who goes running everyday or every other day, you’re going to need to consume far more antioxidants than someone who runs just once a week.

#4 - Can Be Counterproductive to Your Performance

effects of running everyday

Having a running streak can be fun and can make you feel incredibly productive, but it does come with its own downsides.

First and foremost, many people who aim for a high running streak don’t take rest days into consideration. Without rest days, your bodies will be worn down and it will be harder to achieve a higher mileage simply due to the strain that’s been placed on your body.

Additionally, you may not even have a running streak in mind as your end goal, you may be going running every day in order to improve your speed. Hypothetically speaking, if you’re running 5k everyday, this streak won’t magically improve your speed or overall running performance, it will simply mean you can run 5k. 

If you want to improve your speed you will be better running different distances everyday, with one day choosing to focus on pushing yourself to your limit for short intervals of time. So in essence, running every day can hinder your running experience and may affect goals later down the line.


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What Safety Precautions Can You Take When Running Everyday?

Now that you are aware of some of the downsides to every day running, we want to inform you about the measures you can put in place to ensure that things such as injuries don’t happen too frequently. 


#1 - Change Your Shoes

health benefits of running everyday

Now that trainers are more than just gym gear, you can expect some wear and tear to occur overtime. When your shoes are constantly pounding against the pavement, even the most expensive pair of trainers are going to wear down over time. 

Without the proper support for your crucial joints such as your ankles, worn down shoes have the potential to cause injury. Whilst you may think that they’re just shoes, they also help to align the base of your spine, correct your posture and help with muscle development. Running shoes are really a lot more than just shoes - they are a vital piece of equipment needed to perform your exercise correctly. 

So the question remains: how long should you go before changing the shoes? Naturally the more you wear them and the more you exercise will affect the state of the shoe. However, we can offer advice to both casual joggers and intense runners alike.

Light Jogger: You may be a light jogger if you’re running 5k every day at a pace that is comfortable for you. You are not looking to push yourself too hard, and merely want to enjoy the experience of running. Light joggers will typically begin noticing some wear and tear after 500 miles - This is around the point that you should consider trading in your old ones for a new pair, and we’d suggest a pair of the best cushioned running shoes.

Gym Bunnies: You could be a gym bunny if you are running on the treadmill every day. But naturally at the gym, you’re going to be doing a lot more than just running, so expect wear and tear to kick in a lot sooner than the light jogger. We would recommend changing your gym shoes every 6 months in order to ensure optimum performance. 

Intense Runners: You are an intense runner if you’re running 10k everyday or more. Above everyone else on this list, intense runners need the support that running shoes provide the most. You are putting your lower body through a high-impact sport, so be sure to treat it right in order to avoid any kinds of injuries. You’ll probably have to change your shoes every 300-500 miles

You may notice wear and tear happening more frequently depending on the terrain you run on, especially if you’re a trail or cross-country runner. In this case, we’d always recommend a pair of trail running shoes to better match the ground you’ll be running on.

#2 - Gradually Increase Your Distance and Speed

running on the treadmill everyday

When it comes to running everyday, it’s important to pace yourself. Take your time and don’t force yourself into things - pushing yourself too hard too fast will only result in injury. 

If you are looking to improve your current running performance, professionals recommend that you follow the 10-percent rule. This is a rule that applies to increasing your exercising distance/speed/time by 10 percent every week. 

For example, if you’re used to running 10 miles, then increase that to 11 miles on your next week, and so on and so forth as the weeks continue. 

This rule isn’t for everyone, and even this may be too strenuous for some people. If that is the case, we would recommend increasing your performance by 3-5 percent. It’s crucial that you never push yourself beyond the point of comfort. The whole point of this progression is that you steadily ease yourself into it. 

Keeping a detailed training log can help you gauge your personal progress. If you’re running every day for a month, you could keep track of your daily or weekly mileage, whichever method works best for you. 

The same applies if you’re thinking of making the change to a different surface or terrain - we’ve compiled a full list of trail running tips for beginners, but it’s always vital to keep an eye on how you’re progressing. 

We would recommend you look for patterns in how your body responds to these activities, if you notice repeated aches and pains after a certain distance you’ll know to ease up on yourself during the final instances of this exercise. 

Additionally, another major mistake you can make is jumping into your previous exercise plan following an injury. Don’t force yourself into this old routine, and potentially aggravate the injury again. Allow yourself to build up to it - adjust your goals to you, don’t adjust yourself for your goals.

#3 - Always Remember to Stretch

running everyday or every other day

Your muscles work best when they are warmed up, and if you’re going to be running every day, then you’re going to need to stretch a lot! 

When you start any run, regardless of how much experience you have your body will feel stiffer at the beginning of the run compared to the end. 

Stretching is also known to strengthen your hip flexors, hamstrings and quads. Strengthening these muscles in particular will reduce the risk of injury, but you’ll still need to be aware of protecting your joints. 

So the question is, should you stretch before or after your run? Most people believe that stretching before a run is more beneficial to your body, but that isn’t strictly the case, as stretching after your run can also be advantageous for your body. 

When you aren’t fully warmed up, your muscles can be very tight, during this time even reaching down to touch your toes could result in an injury. For this reason we would recommend avoiding all static stretches in favour of dynamic ones. 

Stretching after running is more likely to increase your range of motion, as well as loosening up your hip flexors. Added bonus for all of you runners who are looking to become more flexible, as stretching after running is known to increase the rates of flexibility among athletes. 

Whether you’re opting to stretch before or after your run, it’s vital to do so in as dynamic and fluid a manner as possible. Our comprehensive guide to the benefits of dynamic stretching not only outlines the advantages of stretching dynamically, but also provides examples on how you can include it in even the busiest of exercise routines.

#4 - Keep Proper Form

can running everyday lose belly fat

When it comes to running every day or every other day, it is important to maintain proper form, to avoid any nagging injuries to your body. 

But what is the proper form to take when running every day?

  • Ankle Mobility: A slight forward lean is the most basic running stance to take. In order to achieve this, you should lean forward from your ankles whilst maintaining a strong core so you don’t fall over. Improving your ankle flexibility will enable you to hold this posture easier. The great thing about running like this, is that it will protect your knees and your lower back from injury.
  • Neck Posture: While running, you should hold your head upright and maintain a forward gaze at all times. Looking down at the ground will cause your head and shoulders to fall forward. Having your head down will also result in a depletion of energy, as well as pain to your upper back. 
  • High Knees: Proper flexibility in your hips will enable you to utilize your glutes and quads. High knees are used in order to achieve this level of flexibility, whilst also maintaining a strong core and neutral/comfortable posture for your spine. 

It's also vitally important to adapt your running style to better the terrain you're running on. For instance, if you're a keen trail or outdoor runner, you might need to run with less pressure on your knees so as to better absorb the impact of the surface you're running on.

Or, if you're running on a treadmill, you won't need to make any specific adjustments, as the terrain should be completely smooth and consistent.

#5 - Wear Bright Clothing & Run In Well Lit Areas

go running everyday

These final two points are fairly obvious compared to the other entries in this section, but we feel they warrant being mentioned, especially as they concern your personal safety and wellbeing.

This one is a must follow for winter - if you find yourself running outside on roads and streets, you’re going to need to wear bright coloured clothing to ensure that you can be easily spotted even if the weather means visibility is poor. 

If you can, make sure this clothing is reflective, so incoming cars can see you. OriGym’s exploration of the best hi vis & reflective running vests has options to suit all budgets and sizes.

For your own safety, we would also recommend running in brightly lit areas that are populated and safe. If you do want to run on trails, try to go at a time where other people will be using them, or run as part of a group so you can ensure you’re always with people you trust. Try to avoid using trails on your own, especially at night.

Why Are Rest Days So Important When Running Everyday?

Taking time off away from running may be a challenge in itself, especially if you’re used to running every day. 

Running is a great source of positivity in our lives - it gets us outdoors, reduces stress, helps us to lose weight and improves our sleeping patterns and mood through endorphins.

For all of these reasons it's hard to take a day away from the sport and focus on ourselves. However, rest days are a vital part of any sustainable exercise routine - we’ve compiled a thorough report on the importance of rest days, and how many to take.

But why are rest days so important to those who are running every day? 


#1 - Allows Time For Recovery

going for a run everyday

We have already discussed the possible risks that running can cause being a high impact sport. So that is why it is important to take a rest day in order to allow your muscles and joints to recover from said exercise. However, contrary to the popular belief rest days aren’t all about lounging on the couch and doing nothing - they can be if that's what you wish them to be, but that’s not a universal experience.

Resting in whatever way you see fit can help cells called fibroblasts to repair any microscopic tears created by exercising. This helps muscle tissues to heal and grow, resulting in them growing stronger in the process. Complementing this with your usual protein powder shakes can seriously boost your recovery.

We’d also recommend what’s called “active recovery”, which can be achieved through tasks as simple as cleaning the house, walking your pet or doing some yoga. So if you are someone who can’t stand days just on the couch, rest days can be what you make them. 

In addition to this, working out requires a form of carbohydrates called glycogen. During any kind of exercise, your body breaks down glycogen in order to fuel your body. Rest days give your body the chance to replenish your levels of glycogen, allowing you to store it for usage in your next set of workouts.

#2 - Prevents Muscle Fatigue

running everyday advantages

If you are someone who partakes in every day running, you’re going to suffer from muscle fatigue sooner rather than later. This is a natural part of every form of exercise, and there’s unfortunately no way to avoid it.

Rest days help to combat fatigue, by replenishing your glycogen levels, if these levels are low when beginning an intense exercise routine, you are more likely to experience muscle fatigue. 

This is because your muscles need glycogen to function, even when you’re just in your daily life. By getting a good rest day under your belt, you’ll prevent fatigue by letting those glycogen levels fill up, ensuring you can use your muscles in everyday life, even if that’s just for walking up the stairs.

#3 - Improves Your Overall Performance

advantages of running everyday

When you don’t get enough rest, you physically won’t be able to perform at your optimum level of fitness. This doesn’t just apply to physical aspects, as over working may even affect your psychological state of mind, making you less motivated to pursue your goals. 

Even if you do manage to push yourself whilst in this state, overtraining always decreases your overall performance as your body will simply give out, resulting in poor agility, slower reaction times and reduced levels of endurance.

Rest appropriately for however long you see fit, this will not only increase your energy levels, but being away from running even for a short interval, may fill you with the desire to return with a newly ignited passion.

Improving your overall performance is, of course, an ongoing goal, but with proper rest and recuperation, as well as incorporating helpful exercises such as flexibility training, you’ll really start to see results.

What Other Training Can Facilitate Running Everyday?

If you want to go running every day, you may want to consider facilitating your running with other forms of training. Different exercises won’t hinder your performance in any way - they may actually help to improve your overall speed, posture and strength when running.


Strength Training 

advantages and disadvantages of running everyday

Strength training is a vital skill that you can use to develop as a runner. This helps you to build muscles that your body needs when dealing with the repetitive high-impact strain of running.

In addition to this running is all about creating force, the more force you generate the faster you’ll be able to run. In order to improve to the maximum level of force you apply to the ground, you must be willing to participate within strength training. 

We would recommend doing some of the following:

  • Barbell Squats: These help build strength in your legs and will contribute to your overall power when running.
  • Box Jumps: These also help to increase leg power, helping you to improve your overall speed when running. Box jumps are a little harder than barbell squats, so if you’re a complete newbie to exercising, you may want to build up to this. 
  • Walking Lunges: This is a basic form of strength training which requires no additional exercise equipment or gear. Lunges are the ideal running partner. If you master lunges, it will help your overall posture and leg strength, improving your running form in the process 

Or if you’re still unsure about how you can get the most out of this training, OriGym’s comprehensive report on the benefits of strength training delves into much more detail.


Cross Training

pros and cons of running everyday

Running every day benefits your legs greatly, but what about the other parts of your body? 

In order to strengthen your entire body, we would recommend doing some cross fit training. This will allow you to become a faster, stronger runner, as it is a high intensity exercise that is focused on activities such as swimming and cycling, as well as running too. 

We have already touched upon the injury risks of running, but cross training can act as a preemptive injury prevention plan. If you are a runner who has yet to develop strength and flexibility, you will feel the most benefit from cross training. This is because your ankles, knees and lower back will get a break from that repetitive impact, so you can participate in other exercises to strengthen these areas safely, without fear of injury. 

Typically athletes will participate in cross training to compliment their main sport, however there are professional cross fit athletes out there. Our thorough investigation into the benefits of cross training provides not only reasons to give the practice a try, but examples that you can incorporate into your daily routine.

So, if you’re someone who loves to feel the benefits of running every day, then we would recommend incorporating strength or cross training into your exercise routine. Whilst it may be easier to stick with what you know and enjoy, opening yourself up to other forms of training will only benefit you and your body in the long run.

Diet Management For People Running Every Day to Lose Weight

running everyday on the treadmill

A healthy athlete needs to do so much more than just exercise - you need to fuel your body correctly too. 

If you want to keep your body fueled when running every day to lose weight, you’re going to need food that can help boost your performance, keep you full, whilst reducing the risks of injuries and illnesses.

  • Bananas: If you want a high-carb energy booster before your run, you can’t go wrong with bananas. The fruit contains a healthy dose of potassium (around 400mg per portion). Getting potassium is especially important for all of you long distance runners, or running on a hot day. This is because when you sweat you’re more likely to lose valuable minerals, potassium compensates for this loss and also lowers your body's blood pressure.
  • Avocado: Similar to bananas, avocados are a great source of potassium, but contain twice as much. So whilst your body is benefiting from the potassium, it can also benefit from the avocados mono- and poly-unsaturaded fatty acids. Most people don’t get enough of these ‘good fats’ - which can in fact help you to lose weight in the lower body/abdominal area. 
  • Oats: Oats are perfect for the breakfast before a big run, no matter how you choose to consume them. It provides your body with plenty of carbs and is high in fiber too. Oats are also high in glycemic index. This means that they can help to slowly raise your blood sugar levels, providing you with the energy you need to complete those long runs.
  • Water: Water is the number 1 source of nutrition, it is arguably the most important thing we as humans consume throughout the day. Being dehydrated won’t only affect your running performance, but it will affect the way your body burns calories and builds muscles. If you’re running every day to lose weight, make sure you drink plenty of water especially before, during and after your runs.

We’d also recommend increasing your intake of both protein and healthy fats. If you’re unsure, OriGym have put together a meticulous list of the best healthy high fat foods, ensuring you can still consume the fats you need, as well as getting your recommended daily intake of protein.

When you are looking to lose weight, it is so important to ensure that you fill your body with food and drinks, which are both nutritious and nice to eat. Don’t make the dangerous mistake of cutting out meals, or drastically altering portion sizes in order to achieve your goal weight. 

Don’t starve your body, feed it with food that will help you lose weight and boost your running performance.

How Can I Build Up The Number Of Days I Run In A Week?

treadmill running everyday

If you’re reading this article aspiring to run every day, we’d recommend increasing your rate of running when you have no races or marathons coming up. Consider it an experimental phase, where you can do anything you want, even if you only begin running for 25 mins on what would be your off days. 

Keep it short at first to allow your body time to adapt to this new exercise day. This will not only allow you to make the decision as to whether this new routine is right for you, but it can also allow you to work out if there’ll be any issues. 

Ater doing this for a few weeks, try to push yourself further and run whatever your regular distance or time is. You shouldn’t be straining or pushing yourself here, so if things feel uncomfortable, slow down or stop all together. 

Unfortunately, there is no single answer to this question. It can differ from person to person, and the method we have given above is merely a suggested workout plan. You should ultimately do whatever feels right and comfortable for you and your body. 

Before You Go!

Thank you for taking the time to read this article. We hope that you have found it to be informative, and that it has helped you to pursue your goal of running every day.

Please bear in mind that, while we have covered a lot of safety information within this article, going for runs every day is incredibly strenuous on the body, even if you don’t feel it at the moment. 

Be aware of all of these risk factors when running, and if you feel uncomfortable at any point, you should ease up, before building yourself back up to a level that’s not only comfortable but sustainable.

However, if you’re already at the pinnacle of your physical fitness, and want to take that passion to the next level, then a career in exercise may be your next step.

OriGym’s flagship personal training courses provide unparalleled support throughout your journey and beyond, with guaranteed post course interviews and unlimited support. 

Download our FREE prospectus today, and read more about what we offer, and how it could be right for you.



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  2. Moore SC, Lee I, Weiderpass E, et al. Association of Leisure-Time Physical Activity With Risk of 26 Types of Cancer in 1.44 Million Adults. JAMA Intern Med. 2016;176(6):816–825. doi:10.1001/jamainternmed.2016.1548
  3. Williams PT. Lower risk of Alzheimer's disease mortality with exercise, statin, and fruit intake. J Alzheimers Dis. 2015;44(4):1121-9. doi: 10.3233/JAD-141929. PMID: 25408208.
  4. Kalak, N., Gerber, M., Kirov, R., Mikoteit, T., Yordanova, J., & Pühse, U. et al. (2012). Daily Morning Running for 3 Weeks Improved Sleep and Psychological Functioning in Healthy Adolescents Compared With Controls. Journal Of Adolescent Health, 51(6), 615-622. doi: 10.1016/j.jadohealth.2012.02.020
  5. van der Worp MP, ten Haaf DS, van Cingel R, de Wijer A, Nijhuis-van der Sanden MW, Staal JB. Injuries in runners; a systematic review on risk factors and sex differences. PLoS One. 2015;10(2):e0114937. Published 2015 Feb 23. doi:10.1371/journal.pone.0114937
  6. Wilbert-Lampen, U., Leistner, D., Greven, S., Pohl, T., Sper, S., & Völker, C. et al. (2008). Cardiovascular Events during World Cup Soccer. New England Journal Of Medicine, 358(5), 475-483. doi: 10.1056/nejmoa0707427

Written by James Bickerstaff

Content Writer & Fitness Enthusiast

James holds a BA (Hons) in Creative Writing and Film Studies and has recently gained a MA degree in Film, both of which he attained from Liverpool John Moores University. After taking up the couch to 5K challenge on a whim, James found a new passion for running, which he combines with his love for healthy cooking and writing. All of this led him to becoming a copywriter for OriGym.  

When he is not writing content for the site, James can be found researching new recipes, writing music reviews, reading and watching latest film releases.   

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