What are the benefits and risks of running every day

Running every day can improve cardiovascular function and control weight, but it may also lead to joint injuries and muscle fatigue. The benefits of running include enhancing cardiovascular health, improving metabolism, and relieving stress, but excessive running may cause problems such as knee joint wear and plantar fasciitis.

Running can effectively enhance cardiopulmonary endurance, and long-term adherence can reduce the incidence of hypertension and diabetes. Regular running stimulates heart contraction, improves blood oxygen carrying capacity, and promotes fat breakdown metabolism, which has a significant effect on preventing obesity. The endorphins secreted during running help alleviate anxiety and improve sleep quality. However, the ground reaction force during running can have an impact on the joints of the lower limbs, and those with a larger body weight are more prone to meniscus injuries. It is recommended to choose a plastic track or wear cushioned running shoes to reduce pressure. Excessive running may lead to patellar chondromalacia or Achilles tendinitis, and sudden increase in running volume can cause muscle microfiber tearing. Novice runners are prone to developing iliotibial band friction syndrome due to posture errors, characterized by pain on the outer side of the knee. Running in high temperature environments may cause dehydration or heatstroke, while cold winter weather may trigger respiratory discomfort. People with congenital heart problems should avoid vigorous running, and patients with coronary heart disease should undergo professional evaluation before exercise. After running, electrolytes should be replenished in a timely manner, and the amount of exercise should gradually increase according to physical sensation.

Before and after running, it is necessary to fully warm up and stretch, and it is recommended to gradually adapt by using a combination of running and walking. Overweight individuals can start with brisk walking and pay attention to replenishing fluids and minerals while running. Middle aged and elderly people should avoid the risk of hypoglycemia during morning running, and diabetes patients need to monitor the changes of blood sugar before and after exercise. Running clothes should be made of breathable and quick drying materials, and it is recommended to switch to indoor sports in foggy weather. If there is persistent joint pain or chest tightness, seek medical attention promptly to check for sports injuries.