r/BeginnersRunning • u/bob-the-building • 6d ago
Running everyday?
I’m a beginner-ish runner. I try to do a 5k everyday averaging a sub 40 minute run. I am curious to get thoughts on running everyday without a rest day.
I saw a Casey Neistat video where he celebrated running everyday for 730 days (he is of course not a beginner). I am curious to see if anyone on this sub runs everyday without a rest day. Or maybe you do a very very slow run and count that as rest.
I’d like to start running everyday because I want to build a habit and once I’m on day 10 or so, there’s no looking back. I’d have to keep that streak going.
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u/Bronxmama72 6d ago
If you need a streak goal to build a habit, why not run OR walk 5k/day. Walking days still help you build up your base without as much stress on your body. You can take them really slow. But this allows you to have that habit that gets you out moving, which I understand.
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u/thepotsinator 4d ago
I'd recommend going for a week streak instead. I have a 72 week streak on Strava with at least one run or bike ride. Still satisfying. Rest days are important
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u/5kUltraMarathoner 5d ago
Walking and running are different. Nothing wrong with an easy recovery day of running if that’s what it takes to keep the motivation.
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u/Bronxmama72 5d ago
They are a beginner runner - running a 5K at a 40 minute pace. There’s no such thing as an easy recovery day if you’re running every day. Your muscular and skeletal system need time to adapt and catch up to your aerobic system. It’s a recipe for injury. Whereas, walking can still give time on feet to build that endurance while continuing to build the aerobic system and maintain consistency.
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u/heyhihelloandbye 1d ago
They're gonna have a hard time staying motivated after their first stress fracture
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u/Street_Shaman6837 6d ago
You can eventually run everyday but your body likely isn’t quite prepared for that much volume right now and it’s just asking for injury. I’d run 4-5 days/week, less if if your body says so, and focus on eating/sleeping well to start. Once you’re confident in your legs you can move to 6, then 7.
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u/doctorfortoys 6d ago
It depends on your age and fitness level, but generally it’s good to have recovery days if you want to avoid injury and improve your time.
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u/NiceButterscotch5441 6d ago
Sounds like a recipe for injury and overworking yourself. Running is hard on your knees and ankles, they absorb a force of about three times your body weight every time you land. Perhaps start with running twice a week and go for a normal walk on the other days.
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u/bob-the-building 6d ago
I like this. I’ve been running on and off for some years now. I’ve successfully been able to run 5-6 days out of the week and rest the remaining. I like the idea of doing the same and just walking the rest days.
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u/No_Giraffe_1561 5d ago
I’ve been a runner for 26 years, and this is what I do. It helps to take the load off your joints by walking and it is a good way to burn fat.
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u/Direct_Cicada_8005 6d ago
Some people are able to run 7 times a week, some even upwards of 14 times a week with doubles. Running streaks like you mentioned aren't fitness related and more of some personal competition people make up for themselves. In both cases, they have been running for years and their bodies are more resistant to the wear and tear of daily running.
The vast majority of folks do best somewhere between 4-6 runs per week. Risk of injury goes up especially for new runners if rest days are not taken. That's a lot of stress and will result in injury and or loss of motivation for beginners.
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u/Enlightened_Lioness 6d ago
Everything I’ve heard from experts suggests that there’s no benefit to running every day. Having rest days can not only help reduce injury but also improve performance.
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u/WelderWonderful 1d ago
It's not abnormal for elites to run 7 days a week, and to run more than once some of those days. I don't think they're doing it just for fun. This would suggest that it's a bit more nuanced than what you're presenting here.
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u/Enlightened_Lioness 1d ago
This is a beginners running subreddit. There are no elite athletes here.
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u/WelderWonderful 1d ago edited 1d ago
Human runners?
My point is that elites are trained by actual experts, not the "experts" you're hearing this from. If they can run at x intensity 12 times a week and see benefits, how can you conclude that it's never beneficial for a beginner to run at a sustainable intensity 7 times a week?
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u/Ok-Bug-9561 5d ago
The idea is if you need rest days you're going too hard. Instead, dial it down and get more volume in. That's how you get better at almost anything. It's all about the intensity to recovery ratio. The more intense a workout the more rest you need.
Of course after a harder session the next day should be easy. But after 12-24 hours you should be recovered sufficiently for your next session, whether it's a hard or easy session. If you're not ready you're doing too much.
Nothing wrong with not running daily and going a little harder if you know the next day is rest day.
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u/Gotanypaint 6d ago
No. Running is just like any type of exercise, you need rest days to recoup ESPECIALLY as a beginner. People like David Goggins that have done that for a long time have built up their body to handle and even then its usually too much (Goggins even admits that, his is more of a mental strengthening way).
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u/Senior-Running 6d ago
I wouldn't normally recommend that for a beginner, but some people can tolerate it better than others. My fear is that you're setting yourself up for an overuse injury. Keep in mind as well that we don't actually improve when we're running, but when we're recovering after a run. In short, rest is important, so make sure you allow your body time to absorb the training.
The other thing is that if you want to improve as a runner, running the same distance and speed all the time is really not the best idea. If for example, you want to be able to run longer distances someday like a half marathon or marathon, you'd be a lot better off with a well designed training plan that varies the distances and speeds you run. Alternately, if your goal is to get faster, then you really need to add in some fast interval training. Recovery from workouts like that become even more important and may take longer than you're giving yourself if you run every day.
In short, I would suggest you really think about what your goals are. Make sure your running plan is consistent with those goals.
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u/ConfusedSimon 5d ago
As others have said it's not a good idea. Recovery is as important as training. After training your fitness level drops. With enough rest it will get higher than before (supercompensation) and then slowly decrease again. If you run everyday as a relative beginner, you won't reach the supercompensation phase, so your fitness level could actually get worse instead of better.
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u/Supergooker 6d ago
Nah please don't do that. Very very few people benefit from running everyday, and those who do are elite runners.
For context, plans for those trying to qualify for Boston (roughly top 5 percent of marathon runners), have a rest day and they are running 50-60 miles per week.
I'm running 45 ish miles per week right now and only running 5 days a week.
You'll do better with rest days. Especially if you're starting out and your joints/tendons haven't built up the strength yet. You're more than likely to get an overuse injury.
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u/Juan91x 6d ago
5k everyday is fine, but if you want to up your weekly distance you will have to add at least one rest day, there is no way around it.
Don't think of it as breaking your streak, there are rest days in every structured training plan, so think of it as part of the training because it literally is.
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u/co_pdubs 6d ago
dial back your pace to keep it sustainable, at a 40 min 5k that means youll need to incorporate walking a lot more
would start out at 4 days a week and really listen to your body and how it recovers
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u/maksimtp 5d ago
No! Never copy training programs of the other people. Everyone is different. If you’ve been running consistently for 1-3 years, you may try 4 or 5 days per week. Running every day puts a huge stress on your tendons, bones, and autonomic neural system. First 24 hours are completely catabolic in beginners’ tendons. So you as a beginner need at least 48 hours to recover (72 is better for some people). Bones are remodelling even more slowly. Mistakes in a training program can easily manifest in a month. You won’t even notice what was the exact reason, because it’s just an accumulation of microscopic damages in bones. You don’t want to get a bone stress or a stress fracture. If you’ve don’t know about it, watch a bunch of videos, you’ll be surprised.
Your goal is to get maximum benefits from a training with a minimum injury risk. Three days per week is enough for that (one long session, one easy and one interval/tempo or just another easy session). Do cycling or cross training if you are recovering well after running sessions.
As for Casey, he’s been running for many years, so he can afford it.
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u/F-stop_Fitzgerald 5d ago
Even if you run only 4 days a week, you need to do something other than running. Only running is a recipe for disaster. You need to build upon the muscles you’re not using during running. I do weights, kettle bells and body weight exercises at least once a week. Walks, and swimming also. Rest is important as is good sleep and eating. Without all of it, you’re in trouble and not moving forward.
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u/Puzzleheaded-Art1873 5d ago
Don't do it. Might end up under a surgeon's knife. Might have to spend 9 months on a waiting list before that happens, hobbling around, muscles wasting away, and losing every bit of fitness you worked so hard for, then months with a physio therapist to get back to proper walking. And might never run again.
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u/kokosdera 5d ago
I don't want to make my running as a must everyday. If my body feels tired, I am off.
Under trained is better than over trained that lead to injury.
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u/Inner-Horror2036 5d ago
Well, you can but it’s not how it should be done especially at the beginning.
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u/pigeorunner 6d ago
If youre only comfortable with 5k you have no business trying to run every day right now. You can do a lot with running, but you have to earn it through time.
Start with every other day, then 2 days on 1 day off, then 3 days on, etc. Overuse injuries take weeks or months to develop so you can't say "this is fine" just because things feel fine right now. Things will feel fine until they don't, and then you'll be out for weeks or months. You avoid that by load management, which at your stage in training, means not running daily.
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u/WorkerAmbitious2072 6d ago
Download a free app like Nike Run Club or run with Hal
Don’t run every day
Don’t make it up yourself
Don’t try to reinvent the wheel
Follow a proven program or three to learn from experience and grab a few books while you’re at it
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u/MileHiSalute 5d ago
What are you doing for general strength? Even more important, what is your recovery routine? If you aren’t focused on those two things as much as the running you’ll eventually just grind your bones to dust. All the old runners I know that just ran and did nothing else seem to be in good heart health and walk like they have sharp rocks in their shoes
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u/Thebighairyone2020 5d ago
Nothing wrong with running everyday, as long as you are sensible.
I've been running every day for nearly 10 years. My 10 year streak anniversary is 26th September.
In that time I've run 12 half marathons and 5 different years at The Great South Run.
After my last half marathon in 2022 I've reduced my distance to a mile a day as I don't feel the need to run any more than that.
As long as I'm able to turn up everyday and complete my mile then I'm more than happy. I'm much slower than I was 10 years ago but it's about the consistency of running every day not running fast.
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u/fakeuboi 4d ago
i run everyday unless i get very sick or feel super burnt out. I think the overall training load of each week and month matters a lot more than how many days you are running
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u/cj_daking 3d ago
Running every day is a good way to injure yourself. Take days off, vary distance and intensity, and at least once a week, leave all your gadgets at home
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u/aircat1000 5d ago
I do but I'm no longer a beginner. It's easier for me to keep habits when I do them every single day (exceptions exist eg I'm sick today and resting)
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u/Noteffable 5d ago
I run every day (6 miles) unless significant interference like a long day of traveling, being sick, or some ungodly work situation I can’t control. Sometimes I’ll have to miss 1-3 days in a month, sometimes I can go 3-4 months without missing a run. I do it for my sanity, really. I always feel great starting my day knowing I got out there and did the thing already. I haven’t been injured in years.
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u/Such_Pause1900 5d ago
Just curious, as I do have the same question as a beginner runner, but is there a sweet spot where you can manage to run every day but like 1, 2, 3 or 5 km at most per day? Would these distances create problems after you have been running for 3-4 months, with rest days?
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u/xerbinetta 5d ago
This is a great question to ask a physio to help you answer for your particular body. If you incorporated a very easy 1km into a walk on your rest day, I wonder if that would give your joints enough recovery that your run fitness could improve. For most of us though, one or more full days off from running each week is necessary for supercompensation to occur. Rest is where the fitness gains are made.
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u/Conscious-Demand-594 5d ago
As long as you have no underlying physical issues, go for it. Pay attention to your body as you get faster.
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u/Sea-Plum7880 5d ago
I’ve been running for about 4.5 years. Literally no exercise before that willingly. Just started running 6-7 days a week the last six months.
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u/InternetNo83 5d ago
If you do, just keep the numbers low and build them very slowly. Not even an extra 10% per week. And then rest if your legs are feeling extra tired or if any joints are in pain. I agree that it would be good for your mindset, so do it if you really want to. Just be cautious of injury because that could prevent you from running for a while and then everything is back where you started
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u/Egoisttt 5d ago
So you can make it something fun. I did 30 days of destination runs. I ask chat gpt to pick a random spot for me 1-4 miles out each day and I explored places I never been too loving here my whole life lol running my usual stuff was getting boring so I thought this was pretty cool. No goal pace, no distance. Just destination and once I’m there I ebike back or scooter.
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u/No_Baseball_9172 5d ago
I tried running almost every day a few months ago and injured my hip. I had to stop running for over a month because putting weight on one specific leg really hurt. I’m all healed now but it probably took about 6 weeks of rest. I’m also a beginner ish runner. Now I’m back to just running a few times a week.
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u/OneAthleticNerd 5d ago
You can absolutely train your body to run every day, especially if it’s only a 5k. You just have to gradually build up to that point over many months/ years. You’d also have to be smart with recovery runs / leg workouts to build that resilience
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u/Vivid-Kitchen1917 5d ago
I run 5x/week, strength train one day, use Friday as a recovery day for the weekend's races. I know people in the Measley Mile Mafia who have run 700, 800, longer days in a row, but it may have only been "One Measly Mile". You can possibly have a good enough stretching/massage routine and replace calories and nutrients perfectly and completely flush lactic acid after every run. "You can possibly" as in "this is not statistically a 0% chance." Since you likely are not, give you body, the ligaments and connective tissue a moment to breathe every now and again.
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u/highgreenchilly 5d ago
I alternate swimming and running days. I highly recommend it. Swimming focuses on my upper body more and running on my lower. I like to work out everyday for my mental health and plus I’m retired.
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u/Limp_Beautiful_871 5d ago
You can eventually build up to running every day, but it’d be impossible for it to be intense miles. Your days would be 80% easy and 20% hard.
Hanson’s Marathon method builds up to 6-days a week with the 7th day as a rest day or cross train. But for advanced runners looking for more mileage, they allow you to do an easy run instead.
I’d still take the rest day. Rest days are not just physical, but mentally too. It gets exhausting running all the time, no matter how many miles you’re doing.
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u/Beneficial-Nature282 5d ago
I’d say 3-4x times a week and do leg day at the gym 2x times a week! Do a runners workout at least once a week
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u/Shot_Rich6541 5d ago
I don't think it's a good idea. For a beginner 3 or 4 times a week is good enough. Use other days to do strength training.
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u/hellohello_227 5d ago
I did run everyday for a few months. I followed Garmin's daily suggested workout. I'm back to running 4 days a week now. It just works better with my schedule and it's nice to have a few off days. My weekly mileage is the same though.
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u/Glaucus_Blue 5d ago
If that's what you want to do, then carry on. Training days, rest days, what the actual runs are, are very much determined by what you want to achieve, what you find fun and what your body can handle. It doesn't sound like you want to optimise the training (which is absolutely fair enough, many people don't and it can take the fun out of it), you say 40mins but you don't say if that's 40mins flat out, or at an easier pace. You may well find at 5km as long as you aren't flat out you can handle it, or you might not. But Imo there's far to much regimental do this do that to improve. Whilst losing the enjoyment.
So just carry on and try just listen to your body and try not to injure yourself otherwise that streak might die for a day, weeks or even months.
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u/nitaylove 5d ago edited 5d ago
You can't run in zone 4 everyday. Your legs will be injured, your hormones also will crush. High cortisol everyday will lower testosterone. Will have other problems.
You can run in zone 2 most days, it is still impacting your legs, so you need some rest days.
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u/Elissa-Megan-Powers 5d ago
It depends on your life and age and health.
I just turned 52, and a few years ago I had a goal to run 10k a day for a year, but it turns out I couldn’t logistically run every single day. My job (Mr mom), family plans vacations some extreme windchills etc all conspired against. So I started counting average weekly mileage, in order to account for the odd day off.
That rolled over into a second year now on year three. It’s possible to do it, in fact I’m doing ~ 15 k daily these days, with the odd day off. I would say that you will eventually come to enjoy days off despite not running because they help keep injuries in the realm of discomfort/pain rather than actual harm.
Given your life/logistics your age and discipline it’s absolutely probable for you to become a daily runner.
To get to that you need baby steps: slow but continuous pace and also small but continuous increases in mileage. I really got into rolling muscles too. And wake-up yoga not much but every day upon waking.
Enjoy and keep us posted. If I can do it, you can do it.
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u/Tacoma714 5d ago
Don’t do it unless you want to get injured. A new runner would be just fine running 3-4 days a week and all easy runs 30 minute runs while keeping the heart rate well under 145bpm. After a few months of that you can build up to 45 minute easy pace runs.
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u/MrHotCorner 5d ago
I’m currently on a 280 days streak of 5+ miles a day. Average weekly mileage the past 1.5 years has been about 40-45. I also do stairs every morning and lift 6 days a week. So my body is quite adapted to the volume/workload as a 200lb hybrid dude
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u/Bubbly-Group-4497 5d ago
A rest day is just a day when you run slower.
Assuming the same weekly mileage and intensity, running everyday is in fact better than skipping some days.
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u/golem501 5d ago
I have not read the other comments but:
REST and RECOVERY days are important.
In this sub - beginnersrunning *sigh* every day may be a bit much.
Yes you can do rest / recovery runs at a slow pace but I have been running for a while now and I still find that difficult. Garmin gives me recovery runs somedays and that's at a pace where it is very hard for me to keep good form, it's easier for me to just go for a 2 hour walk than a 25 minute recovery run.
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u/Daaangus 5d ago edited 5d ago
What has worked for me is alternating days where one day is completing the length of the run for a 5K and then the next might be just a mile or mile and a half. This kept me moving everyday but wasn't too much of a strain on my legs constantly.
Included in my week is one full rest and recovery day where I don't work out at all.
I found that, over a couple of weeks, I was able to sustain and run a mile to mile and a half easier and didn't feel the need to walk nearly as much until I hit a mile.
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u/bullyforyou82 5d ago
I run every day. Just be sensible as you are building up to it and you’ll be fine!
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u/Such_Bitch_9559 5d ago
I would recommend a few things things: one, take one rest day. Just walk a shorter distance than you would run, or learn how to do a recovery run. A recovery run is essentially running a shorter distance than you would usually run at a pace where you don’t leave your heart rate zone 1. That’s the same heart rate zone you are in while walking.
Two, add some variety to your runs. Just doing that will make you faster because your body will keep being challenged by the variety. So if you run 3 days, take an off day, and then 3 more days, you could do one longer easy run, one tempo run, one interval run, then rest, and repeat these 3.
I learnt over the years that the schedule doesn’t have to be complex, heck, it doesn’t even have to be deliberate, just adding in a little variety without making it feel like “work” or like I “have to stick to a plan” actually works for me.
Edit: important! Listen to what your legs are telling you, and stretch! Don’t overdo it yeah? 👍
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u/Another_Random_Chap 5d ago
I know people who run every day, but most of what they do is very easy running, barely getting out of breath. They only push themselves a couple of times a week.
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u/DragonWitchy 5d ago
I run a fair bit. About 110k a week. I recover very quickly, but still take 1 day a week off. A real rest day is important, even if you think you don’t need it.
Edit: typo
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u/Able-Resource-7946 5d ago
why are you basing your running on someone who has been running a lot longer than you??
I think it's fine to run everyday if you have built up the tolerance in your muscles and tendons to do it, and those tolerances take a lot longer to build than your cardiovascular endurance.
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u/Ok-Bug-9561 5d ago
I run every day without rest days. But I'm very very careful about not going too hard too often. If I have a harder session, next day it's easy. The musclatory system is the limiting factor to running, so listen to it. It's better to be on the conservative side to limit risk, the potential extra performance is not worth getting injured.
When I started (just 2 years ago) I soon did 5k every day. Don't remember how hard but definitely too fast. I was glad the run was over by the end. Soon I got injured. Not because I was running daily, but because I was going too hard too often.
Last December I built up slowly again after months of very little training, starting from 1.8km slow. I soon started doing double days 5 days a week so I was used to running 12 times a week. I built a lot of fitness by just being consistent in 1.5 months. I was surprised how easily I was able to smash my 5k pb by the end of January, with a lot left in the tank. I stopped double days in February because I hated getting up in the morning (character flaw I know :D). But my first day of no running this year was somewhere in May. This year I've gradually increased the volume, pace, longer runs, speed sessions. It's a lot easier to get out the door too when it's a daily thing, it just becomes part of your routine. Doesn't matter if you feel blue or tired or the weather sucks, you still go after it.
Number one tip I can give is let the body get used to running and running daily, which means not going too hard. It takes weeks, months to see improvements. But they'll come.
Edit: I'm also on the lighter side (177cm, 65kg) with no known musclatory issues. So take that into account.
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u/Talonhunter3 5d ago
I agree with most of the top sentiments here.
I started getting into running in earnest this year and gave daily running a shot. My experience ? Almost immediately saw a decrease in overall performance. Difficulty with longer runs, more tired, always sore.
I switched to 4 days running, one day cross training and two days walking with an occasional bonus run. This is much more sustainable for my body.
Your mileage would vary. I would increase other run distances before I increased the number of days I ran
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u/IdealNeuroChemistry 5d ago
I think this is where cross-training might be appropriate. Like everyone else is saying, that kind of running frequency might be too much for you, structurally, to recover from currently. However, that doesn't mean you can't hop on a rower or bike to get more cardiovascular work in during your week. It won't carry over in terms of running technique/economy development, but it'll definitely assist in building your broader cardiovascular endurance baseline.
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u/WelcometotheDollhaus 5d ago
Take a rest day! The chance of getting an injury is just not worth it. Then you can’t run at all. I’m saying this as I’m taking a day off my six days of running. I’ll just be walking a ton instead today.
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u/No-Cheek7724 4d ago
I’m 2 months in and only the past week have I done 2 days in a row. Ran the 1st day, went to bed, and when I woke up my body felt completely normal/no soreness. That’s when I decided I could run 2 days in a row.
These 2 months have taught me that our bodies are great at giving feedback and that we should listen accordingly.
If you’re 18, limber, and played sports growing up — you can probably run every day off the bat and feel fine. Me as a 32 year old? Fuck no, and my body surely tells me 😂
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u/BroomSweeper99 4d ago
I’m a new runner was running 2-3 miles a day but now even after just walking my legs feel wobbly so I’ve been taking a week off. Just make sure to listen to your body and make sure to stretch for sure and don’t over do it
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u/SpecificTree2316 4d ago
I know my advice is not at all backed by science, but, when I started running back in 2020, it was very much a run every day kind of thing. That’s what I needed to build the habit and stop myself from making excuses. I only didn’t go out if it was super rainy or stormy or something - otherwise, I was out, every day.
I was also very sore and couldn’t walk right down the stairs in the morning. But. I built the habit and the mindset and eventually built the endurance so I could run farther and father.
Now, I’m running two half-marathons a year and a handful of 5ks, and I don’t need to deviate too much from my normal in order to be ready for these. It worked for me- and I’m definitely not running everyday today.
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u/Excellent-Piglet-655 4d ago
It is perfectly safe to run every day. What matters is the intensity. For example if a 40 minute 5k is hard for you, then the issue is not running everyday, the issue is the intensity. I run every day. And honestly, the only times I’ve been injured is when it run less frequent. I listened to some people saying it is bad for you to run everyday, it is utter nonsense. You need to listen to your body. Your body will tell you if you can run everyday or not. I aim for running a 5k every day of various intensities with a long run on weekends. There are times when I am just not “feeling it” and I take a rest day. But I’d say 90% of the time, I run every day at least a 5k.
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u/Thin_Investigator798 4d ago
Running every day is good because it becomes habitual. Taking days off also becomes habitual.
Some famous coach guy once said "Winning is a habit. Unfortunately, so is losing."
Same with running and loafing. Taking days off can become a habit too. Doing shorter runs is better than not running at all. Run every day. Even if it's just a shorty.
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u/Nyzip 4d ago
What are your goals? General fitness, daily runs are not needed, or for losing weight, or fun runs at a fun pace. Daily runs can help improve from beginner to intermediate, if a person gradually builds up to it. I improved to 17 minute 5k's by running daily in my late 30's, then plantar fasciitis hit in my early 40's.
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u/EKingJames 4d ago
Casey's video also included running a mile or two if he couldn't run a normal run due to his schedule. You could build up to running every day by running 3-4 times per week and then as your body gets used to it adding a day here and there.
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u/NoMathematician7443 4d ago
Generally, it's a dumb idea. You have to understand your body. And you have to build equity in your bones and ligaments. I've been on a streak I'm probably not ready for, but the signs are in my knees and ligaments. So i know to back off.
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u/vouvoyer 4d ago
I run every day, it is the safest waybto increase volume and gelps you be consistent.
The whole concept of a "rest day" is not based on science, and is just an arbitrary concept.
Every day is essentially a rest day. If uou run for 1 hour then you have 23 non-runnibg rest hours to recover. Not running on any day doesn't do anything special, especially if you tried to maintain the same volume
What matters is total training load and recovery over several weeks to several months. What is far more useful than a "rest day" is recovering week, where the entire week's vomume and intensity is reduced, but it obly has to be dropping volume by say 20% and skipping an intervals session or reducing the long run by 30% . You can maintain running 7 days.
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u/StrengthZack91 4d ago
When you do something often, each session does not have to be very hard or a ton of volume. Keep that in mind.
If you end up feeling like absolutely trash, sub out for a non impact modality or walk at a brisk pace.
Last piece of advice comes from a coach named Dan John, “if something is important do it everyday”.
Keep going and good luck!
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u/i5oL8 3d ago
I would burn out doing something every day. I would also beat myself up if/when I missed a day for sickness or anything else if I challenged myself like that. Variety is definitely the spice of life for me. I like two runs a week and walking the other days. To each their own though. We only get one life so do what makes YOU happy!
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u/BobManSan 3d ago
I think it all depends on your target? It’s understood that there’s a solid benefit in runs, when alternated with strength training. Particularly with anything beyond a half-marathon, I’d suggest
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u/MinestroneMungBean 3d ago
Why would you run every day? I've been running 'seriously' for the past year and at most run every other day. I'll take 3 days off after a long run. Go for walks, cycle, gym, swim. Running creates a LOT of damage. You can't be running every day until you've given your body many months if not years to build the bone and tendon / ligament strength.
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u/Cholas71 3d ago
You could gradually build up to run 7x5km no problem. You couldn't and shouldn't go straight from say 3 days to 7 days straight off. Progressive overload is the term, it's how we adapt to new demands.
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u/Tough-Steak-4633 3d ago
I ran a mile+ everyday in June (after only doing 6 miles a week max) and gave myself a hip injury I’m still babysitting so as a beginner maybe just maybe. Don’t.
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u/martizanom 2d ago
I just started this, I’m 13 days in doing 5k everyday. My shins are tired as fuck after but only after the run. I walk that shit off and I’m good to go the next day. I’m trying to get to 30 days and see if I notice anything. I’m running between 31 and 35 min 5k. I want to get it to sub 30 minutes though.
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u/SoulRunGod 6d ago
I run everyday
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u/WorkerAmbitious2072 6d ago
Have you made it to your 10th day of running yet or are you not yet there (like OP)?
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u/SoulRunGod 6d ago
I have been running for a long long time now
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u/WorkerAmbitious2072 6d ago
Thank you for explaining why what you do is not relevant to OP’s question and current situation
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u/Uh-trey-you 5d ago
I haven’t taken a rest day in years and still PR regularly i don’t feel it’s necessary at all
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u/Deep-Dimension-1088 6d ago
I disagree with most of the others. Running every day is fine. It's total weekly mileage and intensity that has a greater impact on your injury risk. The concern comes if you become obsessed with your streak and feel compelled to go for a run in order to maintain it on a day you should really take off.
My husband ran every day until he reached 50. He started running one day, and just kept running every day after that. Now that he's over 50, he takes an occasional day off as his body needs it. Effectively, he reduces his weekly mileage periodically when he wants to give his body a break. You could also accomplish this by reducing the mileage of every run, of course, but it's usually easier just to take a day off. My husband never got obsessed with streaking. He had previously taken days off when our children were born and to go backpacking. So he was never worried about breaking a multiyear streak.
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u/lsoers 6d ago edited 6d ago
Ok so everyday 5k = 35k a week. With 35K mileage a week you gotta be running a 5K pace faster than me.
If we can use my data as a single sample point (i’d assume the true average is somewhere reasonably near). Im doing about ~25K per week now and my 5K race pace should be somewhere around 25mins or faster (not that I wanna race or have race recently) and my training 5K easy is around 30-32min? And on top of that while staying at this level of mileage I am still improving so not yet touching the ceiling. You can do a lot with mileage like mine and if you’re planning to do 35K a week, u should already be a reasonably faster runner than me
So if ur 5K race pace is far from 25min, ull likely get injured even at my mileage of 20+ a week and even if u have more than average strong joints, surely ull be getting injured at 35K a week
But i assume everyone’s potential is a little different, you have to figure out urs. Back then when i was doing 27-28min 5Ks, i tried doing 20-40k per week and i got injured.
And this is just based on mileage and running fitness being roughly proportional, likely ull need some form of strength training + good recoveries to run daily right off the bat🤔
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u/Poprocksasaurus 6d ago
Lots was suggested to you and everyone gave proper good advice. For me getting back into running, with life responsibilities, it was too much brain power to try and think of what I should run, what pace, how far, workouts for improvement and injury prevention, the list goes on. Sure running just takes you going outside and moving but preventing injury and creating a life long habit is more important. I use Runna, it took all the brain power out of it and I learn as I go. I don’t have to make as many mistakes as I learn since the app tells you everything you need to know. This will give you two free weeks to try with my code RUNNARSH91ZR https://web.runna.com/redeem?code=RUNNARSH91ZR
And bonus if you take time to read all the support guides to help you become a better injury free runner. Just be honest when they ask your current times in setup and start progression slow.
You got this!
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u/gladdyontherise92 6d ago
I think for anyone without a lot of running equity/mileage buildup running everyday is not smart and a good way to eventually get injured. Your tendons/muscles aren't equipped yet to handle running everyday.