Is it OK to run every day?
Why run every day?
This January I am taking part once again in the Run 31 Challenge to raise funds for the Kent, Surrey and Sussex Air Ambulance. Throughout January I aim to run every single day, hoping to increase my fitness and raise funds for the Air Ambulance.
The Air Ambulance is a regular sight in our skies, and one day it was our turn when the helicopter landed on our village green to rescue a lady who had collapsed at home. Having observed their good work with our neighbour, I have commited to this yearly challenge to raise funds and awareness.
All donations are gratefully accepted and you can donate vis the link below. Thank you.
https://www.justgiving.com/fundraising/Tim1734129864469
But is it safe to run every day and might it lead to injury? Let’s see what the science says.
Is it safe to run every day?
Most running injury specialists, and I include myself, would say that it is not advised as a long term training strategy The reason is that our bodies need recovery after exercise and insufficient time allowed for recovery increases the risk of a running related injury. However there are occasions such as this where it may be valid and you can reduce your risk of injury provided you follow some simple rules.
If you are embarking on a similar challenge here are my tips to stay injury free during this intense period of increased activity.
- Make sure you do not increase your weekly mileage too quickly. ‘Too much too soon is a big cause of running injury. I managed by taking my weekly mileage and dividing it up into 7 days of running, allowing for an increase of around 10% in weekly mileage.
- Keep all of your runs steady at conversational pace. Running every day leaves less time for recovery, and intensive training sessions without the opportunity for rest may risk an overuse injury. If you must train hard on a running day, make sure the run next day is a short, slow recovery run.
- Although there are no full rest days if you run every day, you can build rest periods in by doing your runs at the same time of day each day, giving you a 24 hour gap for recovery between runs.
- Listen to your body. On the days when I felt especially tired, I went for a run/walk, choosing an easy course for that day. Pushing yourself through fatigue can only increase your risk of illness and injury. Slow recovery runs over a shorter distance without elevating the heart rate too much can reduce physiological stress and still give you that daily run to tick the box.
- Enjoy it! I really enjoy the challenge of getting out every day, trying new routes, and feeling no pressure to push hard or achieve a specific distance goal each day. I am also aware with my clinical hat on that prolonged runs without recovery are going to significantly increase my risk of injury, so once the challenge is over I will be resetting to my regular routine of weekly runs mixed with sensible recovery periods.
Summary
Whilst it is possible to run every day for short periods, doing so long term can increase your risk of injury. I still believe that building regular rest periods into your running programme is the best way to stay injury free. Rest days should not be seen as the lazy option, but as an essential component of the training plan, optimising recovery after effort in order to come back stronger and run longer.