Is Running Every Day Bad For My Body?

You Asked: Is It Harmful to Run Every Day?

October 21, 2011

Dear Fit,
I'm trying to lose my last stubborn 10 pounds, and my regular workouts of running three days a week for 30 minutes just weren't doing the trick. So I decided to kick it up a notch and run every day. Now the scale is starting to budge slightly, which I'm happy about, but I'm wondering if it's bad for my body to run every single day with no days of rest?
— Daily Runner

It's great that you're working to move past your plateau, but keep reading to find out if it's harmful for your body to run everyday.

Working out regularly provides tremendous benefits to your body and your weight-loss efforts, especially since experts suggest exercising for 60 minutes, five days a week, if you're trying to lose weight. While running is an excellent form of exercise, you want to be careful of overusing the same muscles and joints, which can lead to an injury and derail all your hard work. There are other effective forms of cardio out there too, so definitely keep up the huffing and puffing each day, just increase the duration, and switch it up. Go hiking, join a gym and take cardio classes like Zumba, go for a bike ride, jump rope, do a fitness DVD, or swim. You'll end up burning calories each day to help you lose weight, but you'll also strengthen other parts of your body, which will prevent injury and make your muscles more defined. To push past your plateau, consider adding some strength training to your regimen, and don't forget to vary your running routine with intervals and hills.

Keep in mind that it's also important to listen to your body. If you feel too tired or sore to work out, it's OK to take a day or more of rest.

Flickr User mikebaird

22 Comments

Melanie2657837 1 year

I exercise 7 days a week, the weekdays I go for 1 hour because I have school and homework to finish and the weekends and Friday night I \u00a0go for 1 and a half hours. I run everyday for 35 minutes, and then walk for 30. Then when I do the extra 30 mins I use the cross trainer. I feel amazing and have lost a lot of weight compared to what I used to weigh three years ago (75kg) but now I am a lot more healthy (55kg). I am 17 years old, almost 18, should I be doing this much exercise all the time??? I don't often give myself a day off unless my muscles are really sore, which they have been over the past few days!!!

Jerad2544123 1 year

I run every day as an augment to my normal workout, but I have worked my body up to that. Also, to minimize risk of injury and increase benefits from running I would recommend doing different types of running exercises. I usually do sprints intervals 3 times a week, then 2 endurance runs, a timed run, and a distance run. My legs don't get sore when I stretch appropriately before and after, and it's kind of just habit. By now, what makes it better is finding running buddies. I've been helping two people lose weight and get in shape by running with them now and then. They don't run as much as me. And I'm a firm believer in doing what your body is designed for. I am a good runner and weight carrier, so I use running and weighted clothing a good amount. While the same exercises take severe tolls on other peoples bodies. It's about what is good for you.

bjeanne18 1 year

Great advice!! the best thing to do is cross train -- it will strengthen other muscles and actually improve your running!

3 years

I'd add that you do need to rest after impact cardio classes and weight training. Exception is spin classes, thats just me. and soo agree with the cross training..i find that people do the same exercises and classes and not changing up their routine.

Dbaby 3 years

I am a personal trainer and have had 4 menisectomies myself (left with little to no meniscus in each knee). Every single doctor told me I would never run again, I was even told I would need two new knees before I am 30. I will be 30 next month and I run four days a week. My point? Everyone is different and your body will tell you what it needs. If you are hurting after increasing your running to more than 3 days a week, it's time to stop. If you feel fantastic and want to run more, then do it. But take good care to listen to your body, it's the one and only indicator which will tell you what YOU need. Cardio exercises, whether on a machine or outdoor, can be done every day. It's the anaerobic training (strength training) that gives you the need to rest (24 to 48 hours). If you have any questions or concerns, close your laptop and go see a doctor and/or a training professional. Like I said, everyone is different and she/he will be the best one to monitor your progress and your needs. Good luck and have fun!

uve 3 years

i run 6to7 day 60 minuts my speed 8.5 _9_9.3 and i also do cardio and strength in semi day i workout 3 hour every day

3 years

I personally do not recommend running every day...which I did and now I'm stuck for the last 4 days with a foot/heel injury. I am not sure if its plantar fasciitis, but I have similar symptoms. Rest days, switching up workouts and streching I believe now are necessary to prevent injuries which would force you to take even longer workout breaks

runningesq 3 years

Spectra -- you were running 80+ mpw? Were you training for something ? that's REALLY high (elite runner level) running.

Spectra 3 years

I sometimes work out 7 days a week, but like others have said, I try to change up my workouts a bit. I'll either bike, do the elliptical machine, jump rope, or run. I used to run 12-14 miles a day 6 or 7 days a week and that wasn't really a great idea. I ended up getting tendonitis in my ankle and I was starting to have some IT band issues, so I cut back on that. Also, good shoes are critical if you want to be running 5-6 days a week...crappy shoes can do more harm than good.

runningesq 3 years

I would up the mileage slowly -- the rule of thumb is that you shouldn't increase your mileage by more than 10% per week. I would increase your time + distance - slowly - and add cross training actitivies like swimming and biking :)

Yogaforlife 3 years

I workout 7 days a week but I alternate daily what I do. Every other day I do 30-60 min of circuit and strength training, followed by 30 min of vinyasa yoga. On alternate days I do 30-60 min of cardio followed by 30-60 min of vinyasa yoga. Then every evening, I do another 30-60 minutes of a less intense hatha yoga routine. I've found that I can work out every day without burning out as long as I follow the workout with a lot of good stretching. That's not to say that I don't occasionally take a day off, especially if I don't think I got enough sleep or am not feeling well. Overall, for me adequate stretching was the key to being able to work out every day.

JulieJean 3 years

I've been wondering the same thing. Next month I'm gonna have more free time on my hands and wanted to up my running sessions from 3-4 times a week to every morning. I think I'll start strength training instead and maybe spinning.

cmd0610 3 years

I don't think my ways to prevent injury are very novel but im happy to share: - I am very good about replacing my running shoes, 3-4 months or 300/400 miles depending on if it's training season or racing season, super important to get new cushioning - Stretching is what saved my itb, basically i was running everyday on a slanted sidewalk, but with stretching and i havent had problems since like 4yrs ago - Changing up the running surface, i try to do some trails or softer surfaces and mixed with hard surfaces since most races where i live are on the road One last thing, I was getting injured a lot like 4 yrs ago, and at that same time is switched to running in the Nike Free- the super super light shoe. Their idea is that it's like more natural to take away all the technology- and honestly it worked for me! For 2 yrs I ran in Nike Free's and in those 2yrs and since I havent had any injuries. For 2yrs i've been back in a neutral running shoe, it might not work for everyone but it did work for me.

a million suns 3 years

I strongly suggest taking a day or two off. Your muscles have no time to strengthen from all that good exercise if they don't have any resting time. Plus, you don't want to get burned out running every single day.

kclulu 3 years

Great comments thus far and I would agree with most of them, cross training is the biggest key in my opinion and for so many reasons. If you do the same exercise your body gets used to it and you will burn less calories. If you keep finding ways to challenge your body though, this won't be an issue and you aren't as likely to get injured. There are so many other things to do besides running it shouldnt be hard to find something that you enjoy. I don't fully agree with Glowing Moons comment though that you shouldn't do the same exercise 2 days in a row. I feel thats directed more towards weight lifting and doesnt apply as strictly to activities like running and biking. Anyone who has trained for a race knows that you have to run consecutive days in order to get the mileage you need to be ready for the race. However, you definitely need a rest day or two during the week.

laellavita 3 years

I run five to six days a week but also always, always, always cross-train, too. Yoga is fantastic for it, but I also strength train. And if my body feels like it's going to give out during my run, I walk for a minute and then pick it right back up.

michlny 3 years

cmd0610 - maybe you can share some of your tricks to prevent injury? I run maybe once/twice a week, but workout with cardio classes and some yoga on the other days. I love running, but I feel like my body takes a beating when I run (I can only run outdoors...)

GlowingMoon 3 years

In my opinion, yes. Per my trainer (and my own experience), it's a bad idea to do the same exercise two days in a row. Your muscles need time to recover and re-build themselves. ALWAYS do a different exercise the next day. Have the muscles work differently, or work different muscles. Believe it or not, in the long run, a person is stronger and have better muscle conditioning when he or she does this. Also, the person is less prone to injury because his/her muscles were given enough time to recover and re-build themselves. I've practiced this idea for over 10 years. Athletically, I'm quite strong. Also, I perform many different exercises (jog, bike, dance, weight-train, swim, etc.). I'm pretty good in all those activities, and I never suffered an injury. Oh. I'm a curvy size 4 (I'm petite).

Beaner 3 years

Running a few days a week is harder than running more often, imo. It not only becomes a habit, so you can't talk yourself out of it, but your body becomes stronger too, so running doesn't seem so difficult. So I def prefer running more than 3 days a week.

Renee3327 3 years

Another option is to take your usual 3 runs a week and up the intensity, while still cross training on other days during the week. Running farther, faster or uphill will help you see results faster because your still challenging your body in different ways during your runs. On days that you aren't running, engage in activities that will help ward off overuse injuries. I find yoga to be the best thing to happen to my running in a long time and if you take a very active class like vinyasa, you will be burning lots of calories in the process.

cmd0610 3 years

i've been running 5-6 days a week for like 8 years . . . i'm fine. i've had some problems with my itb like 4 years ago but within 3 months i had fixed it and now i know how to prevent injury.

livetolove 3 years

be careful! I ran every day for six months straight and ended up with shot knees and creaky hips :( now it's painful to run

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22 Comments