Running is an excellent way to improve your health, and it’s easy to do and a great way to get in shape. However, knowing how and how long to run to stay safe is essential, as overdoing it or running with improper form can lead to injuries and even damage muscles and joints.
If you’re new to running, consider the following tips to develop a suitable running routine and minimize the risk of injuries.
How Many Kilometers Should You Run Each Day?
According to research, running at a moderate pace, covering a distance of about 5-6 km daily, is ideal. This helps with fat loss and reduces the risk of mortality from heart disease, stroke, and other ailments.
Some argue that the number of kilometers one can run depends on their running technique, biomechanics, fitness, injury history, and individual sensitivity. Ultimately, how many kilometers you should run each day depends on your goals and health condition. There is no specific limit on how many kilometers you must run daily.
However, it’s important not to overwhelm yourself when starting. Gradually increase your running distance over time. Running too much or increasing your distance too quickly without adequate rest can lead to knee pain (runner’s knee) or patellar tendinitis. It can also strain the knee joints, wear down cartilage, and increase the risk of osteoarthritis over time.
So, create a suitable plan and make sure to take rest days where you only do light exercises at home.
What’s the Best Time of Day to Run?
Health experts suggest that the best times to run are typically between 5-7 am, 3-5 pm, and 6-8 pm. These times align with the body’s natural circadian rhythm.
Running in the morning is a perfect way to start your day. It provides your body with a good supply of oxygen. The morning and evening are also cooler, making it more comfortable than running at noon. So, opt for morning or evening runs for the most enjoyable experience.
There are slight differences between running in the morning and evening.
Early birds often prefer running in the morning. It energizes the body and sharpens the mind for a productive day. However, if you run in the early morning, ensure you warm up thoroughly, as your joints and muscles are still stiff and less flexible at that time.
Evening runs help relax and de-stress the body after a long day. They also aid digestion after dinner and improve sleep quality. But, be mindful that your peripheral vision may be narrower in the evening, giving you the sensation of running faster. So, ensure you maintain a suitable distance, time, and pace to avoid overdoing it.
6 Tips for Effective Running
– Warm up your body before running. Do some stretching exercises and light walking for 5 minutes before increasing your pace.
– Look straight ahead while running, not at the ground. This helps you avoid obstacles and prevents falls.
– Relax and loosen your shoulders. Keep them in a comfortable position, slightly forward; avoid hunching your shoulders and back too much, as it can lead to a curved spine.
– Swing your arms with each stride. The speed of your arm swing will depend on your running pace. Only move your arms from the shoulder joint, not the elbow. Avoid holding your arms across your chest, as it can cause tension and soreness in your neck and shoulders.
– Don’t try to keep up with others; run at your own pace and be mindful of your heart rate. If you’re struggling, slow down. Gradually increase your training volume without overdoing it.
– After running, walk slowly and maintain even breathing. Then, do some stretching exercises to prevent muscle stiffness and soreness.
Note: Avoid lifting your knees too high, as it can cause injury when landing. Keep your knees below hip level, and try to land on the middle of your foot. This is the safest and least tiring position for your feet.
Choose the Right Gear and Track Your Progress
Wear comfortable, stretchy, and sweat-wicking clothes suitable for the weather. In summer, opt for short-sleeved outfits, and in winter, wear long athletic pants and a windbreaker to stay warm. Also, invest in a good pair of running shoes that fit well and provide cushioning to ensure a safe and effective running experience.
It’s helpful to track your daily and weekly running progress, including the distance covered and calories burned, to set more specific and clear training goals. Consider investing in a running watch to effectively monitor your running routine.
Here are some suggestions for running watches to consider.
How to properly run for beginners
Running correctly not only helps you achieve lasting health but also supports weight loss, body maintenance, and a relaxed mind. There are various time options throughout the day to choose from for your running sessions, such as morning, afternoon, or evening, all of which are equally suitable.
