Why is it not recommended to run and exercise every day

Running and exercising every day may increase the risk of sports injuries, and it is recommended to adopt a combination of running and rest. Long term high-intensity running can easily cause problems such as knee joint wear, muscle strain, and plantar fasciitis. A reasonable frequency of exercise should be combined with individual physical fitness and recovery ability.

Running is a high impact aerobic exercise, and the knee joints need to withstand several times the weight pressure each time they land. Continuous running can lead to a lack of repair time for joint cartilage, gradually resulting in chronic inflammation. Meniscus wear and patellar softening are more common among amateur runners, manifested as knee pain and difficulty climbing stairs. Muscle fibers undergo minor tearing during training, which requires more than 48 hours to complete repair and reconstruction. Overtraining may lead to tibiitis or tendinitis.

Some people have a fragile innate motor system, such as flat feet or O-shaped legs, and daily running can accelerate joint deformities. People with a larger body weight base may experience a significant increase in lumbar and hip joint load during running, which may lead to intervertebral disc herniation. Continuous high-intensity running poses a risk of myocardial fatigue for individuals with poor cardiovascular function, manifested as slow heart rate recovery or chest tightness after exercise. Excessive training for female runners may lead to osteoporosis or menstrual disorders, which are related to negative energy balance and abnormal hormone secretion.

It is recommended to use low impact exercises such as running walking alternation, swimming, and cycling as supplements, running no more than 4 times a week and arranging strength training. Before and after running, do dynamic stretching and fascial relaxation, and choose running shoes with cushioning function. When there is persistent joint pain or swelling, training should be stopped immediately, and sports medicine examinations should be performed if necessary. Maintaining diverse exercise patterns can not only improve physical fitness but also reduce the probability of injury. Combined with dietary nutrition, it can achieve a healthier weight loss effect.