Can we run every day?
The question is not trivial because the daily run can cause fatigue of the body or even injury. So it’s better to have all the keys in hand before you launch or risk going straight into the wall!
Why Run Every Day: What Is My Goal?
The first question you ask yourself is surely: “How do you run every day?” But first of all, I think the question you have to ask yourself is, “Why run every day?” Is it to prepare you for a competition? Is the goal to run to lose weight? To enjoy the pleasure of running? Or is it just to stay healthy?
Run Every Day To Lose Weight Or Progress: No!
Running every day to lose weight or progress is not the best solution. If you are overweight, running every day can cause joint pain, tendon pain or worse. It’s better to forget about this idea. Especially since the latest studies show that the best way to lose weight is to run slowly from time to time, with intense sessions from time to time.
If your goal is to progress in running, you must regularly get out of your comfort zone, especially with a quality work type split. However, this type of qualitative exercise requires a recovery and assimilation time generally estimated at 48 hours. To progress, you must also rest, to allow your body to rebuild stronger. And by running every day, you no longer allow your body to strengthen, to overcompensate. You’re even risking overtraining.
Running As A Source Of Pleasure
In my opinion, pleasure must be the driving force behind this challenge of running every day, and requires a good listening of your body. Listening to your body requires not running with the music on your ears, and focusing on your feelings. The body sends an alarm signal as soon as there is a problem.
You must therefore pay attention to your feelings to detect the signals that your body can send you, and interpret them in order to remedy them. It’s not easy, but it’s the basis for you to last.
Can We Run Every Day? Yes, But Not Just Any Way
To run every day, don’t go about it in any way, unless you want to run straight into the wall. As with preparing for a competition, you have to respect basic principles. Otherwise, you may reap fatigue, tendonitis, injuries, etc. and therefore failure.
A Volume To Master
One of the first principles to follow is the management of the weekly training volume. We had already raised this point in our article on the Long Slow Distance (LSD). The tool you can easily set up is the weekly calculation of your mileage. Basically, when your week’s volume approaches 120% of your previous week’s volume, it’s tense. If you exceed them, chances are you’ll pay him several days later, either by overtraining or by injury. An increase of between 110 and 115% already seems more consistent. And the must is to integrate a week at 90% or 100% every 4 – 5 weeks, to promote recovery.
Switching to a Run Every Day therefore requires that you initially reduce your daily mileage so as not to increase your weekly volume too much. So you can start by running every day 20 min, then run every day 30min, etc.
Outings Mainly In Fundamental Endurance
The typical week of any training program requires running in basic endurance for 75% to 80% of your weekly volume. This means that most of your outings will have to be done between 60% and 65% of your VMA (Maximum Aerobic Value), or 65% to 75% of your FCM (Maximum Heart Frequency).
You can integrate one day and then two split sessions a week, but no more. And it’s better to incorporate a short session the next day to allow your body to assimilate the work. But there are enough methods to progress in running without splitting.
Run Every Day By Varying The Terrain
Changing the terrain allows you to use different muscles. Thus, running one day on flat will allow to use certain muscle chains and running the next day in hilly terrain will require other muscle groups. You will understand that this variation of terrain also allows the muscles to recover actively.
You can also vary the terrain in terms of the coating. Performing your daily running session on bitumen can lead to micro-trauma or even tendonitis. Running more regularly on soft ground will be more beneficial in the long run, less traumatic.
What About Your #Runeveryday?
How about you? Have you ever run every day? Do not hesitate to share your experience in commenting on this blog.