Running is the most popular type of exercise. It can be done anywhere, and it doesn’t require complex equipment. Also, it offers a wide range of health benefits. However, is running too much good for your health? That’s exactly what we will discuss in today’s episode.
How Much Running is Healthy?
Experts recommend running five to ten minutes every day at a moderate pace. This is considered adequate exercise to help prevent strokes, heart attacks, and various diseases. All the health benefits of running can be acquired when you exercise for, at most, 4.5 hours a week. This clearly indicates that it’s not a must for you to run every day to reap the benefits. As long as you hit the above weekly target, you should be fine.
Some believe that the more they run, the more benefits they will receive. However, that is very far from the truth. Running is a high-impact exercise, and when overdone, it can lead to many serious complications.
When you run for five or ten minutes in a day at a moderate pace, you will enjoy the following benefits;
• Overall fitness.
• Improved sleep.
• Better knee and back health.
• A boost in mood.
• Improved sleep.
• A stronger immunity.
• Running also helps with memory and learning.
Why is Too Much Running Bad for Your Health?
Besides the minor injuries one may incur when running, most people often assume that this practice is harmless. However, you will be shocked to learn how risky too much running can be. The funny thing about workouts is that those who engage in more intense and longer sessions tend to be less healthy than those who don’t work out at all.
Here are some of the reasons why too much running is bad for health;
• It can lead to plaque buildup in the arteries
Isn’t running supposed to improve heart health? Well, it does, provided this exercise is performed moderately. Too much running forces your body to burn more fat and fuel. This may seem like a good thing, but in the process, your body’s system produces a lot of free radicals that bond with cholesterol to create plaque buildup in the arteries.
The above condition often leads to what is commonly known as oxidative stress. Our bodies are designed to deal with minimal amounts of oxidative stress. However, should the running become excessive, the levels of oxidative stress will be unmanageable, and this will cause more plaque buildup in your arteries.
A word of advice – on days when you feel like running for long. Consume foods that are rich in antioxidants. These will help with combating the free radicals produced during workouts.
• Stress fractures
Stress fractures are tiny cracks that develop on bones. They are often caused by a repetitive force that results from over-running. This condition mostly affects weight-bearing bones. When you run more than your body can handle, these cracks can develop on the bones. This problem mostly affects field athletes and anyone who engages in many running workouts.
Another lot that is vulnerable to stress fractures are those who start running and jump straight to the deep end. Workouts are more effective when the intensity is increased gradually. But if you have just started running and increase the intensity too early, you risk developing stress fractures.
• Muscle Strain and Injury
Seven main muscles are involved in running. They are the hip flexors, glutes, abdominal muscles, quadriceps, calf, and upper body muscles. If you run for unreasonably long durations every day, these muscles are vulnerable to strain. Every day, you will wake up with aching and sore muscles, which can significantly impact your quality of life. Other than working out, most of us have daily obligations.
Other than muscle strain, you can also get serious injuries. Too much running leads to fatigue, and if you are not careful, you can trip and fall when working out.
Increasing the Intensity of Running Workouts Too Early is Bad Because of Several Reasons
Suppose you have just discovered the health benefits of running. It’s understandable that you may be tempted to get the most out of this workout. That means, during the first sessions, you may want to run for hours and not the recommended duration of five to ten minutes.
Nonetheless, the intensity of workouts should be increased gradually and not spontaneously. You can confirm this from your personal trainer or any professional in this industry. If you are starting running exercises, go for ten minutes every day. Next month, you can increase the sessions by another five minutes and so on until you reach your maximum limit.
Several bad things will happen when you increase the intensity of running workouts too early. One, you will develop burnout. Burnout syndrome is real and can even give you a negative perception of working out. We all have a tipping point. And when you increase too early, your body lacks the endurance that comes from lengthy practice.
Burnout isn’t the only thing that comes from increasing the intensity of running exercises too early. You can also develop hormonal imbalance leading to depression, irritation, and poor concentration. Over running can also cause anorexia, low immunity, cardiovascular stress, anemia, low testosterone in men, chronic fatigue, and decreased performance.
Contrary to popular knowledge, increasing too early can lower your motivation for running. Also, because you are new to this type of workout, there is a high risk of injury. Be advised that running is a type of workout whose intensity should be increased gradually. Though it’s allowed, scientific studies are against increasing running intensity. The reason is that all running benefits can be achieved by only engaging in this sport for at most four and half hours a week.
Tips on How to Not Overdo Running Workouts and Increase Intensity in a Healthy Way
Now that you know the dangers of running too much and increasing the intensity of this workout too early. Here are some tips on how to engage in healthy running.
1. Make a plan and stick to it. Running is just like other workouts. It also needs thorough planning. Set a realistic goal. For instance, beginners can run at least two miles daily for twenty to thirty minutes.
2. Gradually increase the running distance with time. For instance, you can increase an extra mile after every month. Pay attention to your body. If you feel exhausted after running five miles, do not add any more distance.
3. Mix running with walking. You are not competing for gold at the Olympics. Therefore, it’s not a must for you to run the entire route. Mix it up with walking, and you will see the benefits.
4. Combine running with other exercises such as cycling and swimming. The purpose of doing so is to minimize straining the same muscles over and over again.
5. Another way to not overdo running is by joining a club or engaging in this exercise with a friend. You will be confined to a reasonable running program when you have company.
Conclusion
Running has many benefits. But you should avoid overdoing it. Too much running is detrimental to your health. If you are just starting, run for five to ten minutes daily. Increase the time and distance gradually while paying attention to your body’s response.