For example, if you’re a beginner, you don’t need to start out running every day because you’re at a higher risk of burnout or injury. How often you run each week should depend on your goals and physical fitness level. If you run at night or in the early morning, get a reflective vest or light for safety. You’ll also need sweat-resistant running clothes like shorts and T-shirts. You may want to alternate between two pairs of shoes in case one gets wet or muddy.
The only items you need to start running every day include a pair or two of running shoes and socks. You may be able to experience these same benefits from 30 minutes of other daily activity, too, such as walking, cycling, swimming, or yoga. Their sleep, mood, and concentration ability during the day tested better than a control group of non-runners. Researchers in one study observed a group of healthy adolescents who ran for 30 minutes at a moderate-intensity pace every morning for three weeks. Other benefits of running may include improved sleep and mood. While these benefits can be achieved by a minimal amount of daily running, a group of Dutch researchers recommends running 2.5 hours per week, or 30 minutes, five days a week to enjoy maximum longevity benefits.
Scheduling days for cross training, strength training, and rest should be part of your training plan. How many days it’s safe for you to run each week depends on your goals and physical fitness levels. Running is a high-impact exercise and overtraining can lead to injuries such as stress fractures and shin splints. But the same research also shows that these benefits top off at 4.5 hours a week, meaning there’s no need to run for hours each day. Studies show that running just 5 to 10 minutes each day at a moderate pace may help reduce your risk of death from heart attacks, strokes, and other common diseases. Running every day may have some health benefits. Research shows it may even extend your life. Running just a few minutes each day may be good for you. You do not need to run every day of the week to benefit your health.
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