Any physical activity improves your body shape, increases endurance, and improves mental health. One of the most popular types of physical activity is jogging, which can be both beneficial and harmful. Therefore, you should use jogging with some caution.
It is important not only to follow the technique but also to devote only a certain amount of time to this sport to get the maximum health benefits from running and not get injured,
Jogging every day can be harmful to your body, even if you follow all the rules of running technique. Constant stress on the same muscles can lead to overtraining, which can increase the risk of injury to muscles, joints, ligaments, and tendons. Therefore, you’d better give up your daily running, especially long-distance runs. If you want to get the benefits of running and intend to improve your health, then run 3-5 times a week for 30 minutes. Remember to warm up before your run and stretch after your workout. Also, start your run at a slow pace and gradually increase your speed. Increase the distance by no more than 10% every week.
Of course, running has many benefits, and health experts recommend including it in your workout schedule. They also believe that non-daily jogging reduces the risk of cardiovascular disease, increases endurance, and strengthens muscles. Running is an aerobic physical activity that improves sleep quality, reduces stress levels, and has a positive effect on cognitive performance.
If you use running as your main workout, you may notice that you are tired, and your body requires rest after a while of daily jogging.
The first and main symptom of running fatigue is persistent muscle pain. Muscle pain usually goes away a few hours after exercise, or a few days if you change your physical activity. But, if the pain does not go away within 72 hours, your muscles cannot recover and need additional rest.
Also, muscle swelling can be a sign of muscle strain or joint injury. Therefore, do not ignore this symptom and stop running until recovery.
If you cannot take a step without pain, then this means that you need to pause in running and allow your body to rest. Listen to your body, and it will tell you how to exercise correctly and when to rest.
You can avoid running injuries if you distribute the load correctly. Use different types of workouts that involve different muscles in your body. In addition to running, you can do yoga, stretching, swimming, and so on. Alternating workouts reduces the risk of injury and put a good load on your entire body. At the same time, you should have a day off from training at least once a week. All metabolic processes in muscles and their growth occur on days of rest. If you exercise every day, you can reduce the effectiveness of your workout.