Should I Run Everyday?

Running is undoubtedly a very popular, effective, and affordable way to stay in shape. Whether you run for fun or you’re training for an athletic competition, the physical, emotional, and mental rewards of running are literally life changing. 

Running improves your cardiovascular fitness, strengthens muscles, burns fat, and releases endorphins that help minimize stress. It certainly beats the alternative of falling into a sedentary lifestyle, which can lead to negative health outcomes.  

But while the advantages that come with running are boundless, there’s a thin line between a healthy amount and over-exerting yourself. Which often makes people ask, “should I run everyday?”, and the short answer is “no”. 

If you hit the pavement seven days a week, the cons will end up outweighing the pros. By running every day, you may end up dealing with issues such as your knees hurting after a run. That’s because running daily increases your risk for injury and fatigue. 

What Happens If You Run Everyday?

There’s no arguing with the benefits of running. But too much of anything is usually not good. If you decide to run every day, you increase the likelihood of overtraining. Simply put, this is a condition where athletes experience fatigue resulting in declining performance despite continued training. 

Chronic muscle pain, joint pain, and knee pain are other issues that can show up by themselves or as additional symptoms of overtraining. But physical discomfort is just the beginning of your troubles. 

Overtraining also takes its toll on your mental well-being. Where you were supposed to enjoy a flood of feel-good hormones from running, the opposite sets in. Mood swings, increased irritability, anger, and even sleep disturbances can all be the result of too much running. In addition, loss of appetite, drastic weight loss, and increased heart rate can also occur. 

Besides, if you run every day, boredom is bound to creep in. Staying in shape is only effective if you switch up your workout routine. Running daily can quickly start to feel mundane and may lead to a loss of motivation.

How Often Should I Run?

We’re not here to slam you with the drawbacks of running daily without offering a solution. Instead of hitting the pavement daily, we recommend that you incorporate regular rest days. 

Resting is a critical part of any training program. It gives your body a chance to recuperate and strengthen. So if you’re new to the world of running, consider exercising on alternating days, as a way to give your body a chance to rest. That means possibly running three to four times a week. 

For the intermediate runner, you can opt for active rest days, where you incorporate strength or flexibility training such as squats or planks. But regardless of your fitness level, it’s best to always take at least one full rest day a week. As resting gives you time to heal by aiding in muscle repair, restoring your glucose levels, and preventing mental burnout. 

Pro Tips For Running

Whether you decide to run three or five days a week, you need to keep a few important factors in mind to get the most out of your training. Make sure you wear a good pair of running shoes and socks. If you plan to run more frequently, having two pairs of shoes is ideal to avoid wearing them out prematurely. 

Also, it’s a good idea to wear sweat wicking clothing for adequate ventilation. If you’re an early morning or nighttime runner, consider wearing a reflective vest so that you remain visible. Run in well-lit routes and always keep an eye for tripping hazards like pavement irregularities.

Also, remember to stay hydrated and maintain a healthy diet so that your body performs optimally. A brief stretch or a brisk walk before you run to get the blood flowing is always a good idea, as is doing a brief cool down afterwards.


Staying in shape is the best decision you can make for your physical and mental health. While you can decide to join a gym, running is a cheaper way to get your body moving. 

Just remember that running every day isn’t going to help you reach your fitness goals quickly. If anything, such a decision will set you back, leading to burnout, boredom, and possible injury. After all, slow and steady wins the race! And if you want to learn more about running with the right gear, then click here.

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