It is a good thing that you asked this question. Many of us keep doing good things for our health, and sometimes we overdo it. And it is great that you ask yourself whether you are overdoing it.

Many of us start running and feel that rush to keep running every day as much as possible. Now the answer to your question “Should I run every day” differs from person to person.

Let’s say that you are preparing for a running sports competition; then, you will need to run on a regular basis. If you have goals like weight loss, then running is one of the most recommended exercises for you.

But, if you are asking if it is ok to run every day, then the answer is – NO. because your body needs rest, and you should give your body a rest for at least a day before you run again.

Let me give you an elaborate answer to this question through the article I have put together.


Is It Ok To Run Everyday?

The simple answer is NO. Even if you have to run regularly, you need to give your muscle the time needed to recover. Also, there are different side effects of overtraining. It can also lead to stress, overuse injuries, and prolonged fatigue.

However, this might not be the case for professional runners who know the ins and outs of their bodies. They can program their running habits and routine, and they might be fine running regularly. It is because they can balance their running and recovery period they are able to run on a daily basis.

If you want to run on a daily basis, then you have to have a plan to avoid burnout and recover. Go through the section below to find out how often you should run.

Why Should You Not Run Every Day?

Why Should You Not Run Every Day

Is it ok to run every day? The answer is no. But why is that so? Rest is needed for your muscles when you are running almost every day. The muscles experience micro-tears due to the moderate or extensive training you do.

So, when you rest, it triggers the repair process, where the blood gets pumped into the muscles. In the process, it clears out the lactic acid, thereby supplying oxygen and nutrients.

This will not happen easily and instantaneously.

The post-workout recovery process will take you more than two or three days sometimes. The post-workout recovery period can range from two days to a week based on the intensity of your running or workout. It can also be based on –

  • RPE (Rate of perceived exertion) during exercise.
  • Type or exercise.
  • Heart rate zone.
  • Duration of exercise.

So, if you are thinking, “Is it ok to run everyday” our answer is it depends upon you, your activities, your goal, and the requirement of rest. We suggest calculating the pros and cons of running daily, thereby understanding whether you should run every day or not.

How Often Should I Run A Week?

How Often Should I Run A Week

If you are an adult, you need to exercise for around 150 minutes to 300 minutes every minute at moderate intensity. However, if you are doing heavy-intensity workouts, then 75 to 150 minutes of workout on a weekly basis might be enough. This is an average estimated by the Physical Activity Guidelines for America.

Here is a routine you can follow according to the Physical Activity Guidelines for America –

Monday & Wednesday: ON Monday and Wednesday, you can run for 30 minutes and cover 5k in total.

Tuesday & Thursday: 15 Minutes of HIIT sprint sessions will balance that out on Tuesdays & Thursdays.

Saturday: On Saturday, you can run for 10k that lasts for at least an hour.

Fri & Sunday: Then you can rest on Friday and Sunday.

Risk Of Running every day

Risk Of Running every day

There are many risks of running every day without taking rest or giving your body to recover. Also, if you are not providing your body with the necessary nutrients, you will end up damaging it through overwork.

Increased Risk Of Injury

Each of the heel strikes, when you run, produces generates a force twice or thrice compared to your body weight. When you keep running, you keep adding injury to your body and putting your body at risk.

Decreased Level Of Performance

By building up a proper recovery time, you build up cardiovascular fitness. This gives your body the capability to repair itself after you work out. But, if you are constantly training your body, you will not experience this adaption. As a result, your performance will suffer.

Poor Mental Health

Many studies have found that exercising can boost or uplift your mood. It has different mental health benefits while also boosting the quality of your sleep. However, excessive exercise or running can disrupt that balance. When you run, your body releases cortisol or stress hormones.

But when you give your body adequate recovery time, it will come down to normal. But, if you keep running and running, then the level of cortisol will stay elevated and can cause chronic stress and hormonal imbalance.

There are different effects of running. Aside from affecting the biochemical levels of your body, running can affect your mental health. It can put you in a loop where you want to constantly keep running. It also often comes with the risk of you depriving your body of any necessary rest.

So, experts recommend taking the necessary recovery time before you go back to running again.


Yes, you should run to help your body benefit from the exercise. If you are running at moderate intensity, then you can keep doing it at moderate intensity for 3 to 4 days a week. There are different benefits of it which include the rejuvenation of your mind, betterment of your heart health, improvement of your muscle imbalance, and more.

However, if you are asking, ‘Is it ok to run everyday’ in heavy intensity, then the answer is no. You must give your body the time to rest and recover. I hope that this article helped you find your answer. For more Is it ok questions, follow OK Magazine.

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Shahnawaz Alam
Shahnawaz is a passionate and professional Content writer. He loves to read, write, draw and share his knowledge in different niches like Technology, Cryptocurrency, Travel,Social Media, Social Media Marketing, and Healthcare.

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