- 1 How Much Should I run?
- 2 How Many Miles Should I Run A Day?
- 4 How Many Miles Should I Run A Week?
- 5 What Happens If You Run Too Much?
- 6 Warning Signs That Shows You Must Be Running Too Much Than Required
- 6.1 1. Your Heart Rate Often Increases
- 6.2 2. You Always Remain In Pain
- 6.3 3. Your Recovery Rate Has Decreased
- 6.4 4. You Eventually Get Sick
- 6.5 5. You Always Find Yourself Tired
- 6.6 6. You Are Not Getting Proper Sleep
- 6.7 7. You Are Having Random Mood Swings
- 6.8 8. You Feel Thirsty Constantly
- 6.9 9. You Are Gaining Weight Instead Of Losing
- 6.10 10. You Are Losing Interest In Running
- 7 Final Verdict
How much running is too much??
Do you also have the same confusion??
One way to evaluate if your running frequency is healthy is to think about what your aim is.
Running routinely is definitely healthier than not.
Both in terms of reducing the risk of heart failure and increasing the predicted length of your life.
Besides, there are few thumb laws that should be helpful in finding the right routine for your optimal results.
How Much Should I run?
Running every day will have certain health benefits.
Studies suggest that running at a gentle speed every day for only 5 to 10 minutes will help reduce the chances of deaths from heart attacks, strokes, and other common diseases.
But the same study also reveals that these advantages top at 4.5 hours a week.
That means that there is no need to run for hours a day.
The majority of people start running with the main aim to lose weight.
If you are also among these and want to know that how much running is too much then don’t worry.
We will clear all your confusion, Let’s start the discussion.
There are almost 3,500 calories in a pound of fat. The average human burns approximately 8.5 calories per minute ( which means 30 minutes of running will burn about 255 calories).
But if you want to lose 5 pounds, you’d have to run 180 miles if you didn’t change your diet!
This is, of course, impractical for the majority of us.
That’s why it is important to incorporate nutrition into this equation.
Making smart decisions about your diet can go a long way to losing weight when you’re running.
The best weight loss is around 1 pound a week if you weigh less than 150 pounds, and 1 or 2 pounds per week if you weigh more than 150 pounds.
There will be a 500-calorie-per-day deficit by a combination of exercise and calorie cutting.
How Many Miles Should I Run A Day?
Running 2 miles a day is the right amount to get you going without being worn out every day.
That’s why so many people swear that they’re running 2 miles a day.
It’s an achievable distance that can be part of a sustainable everyday routine that can contribute to many health and emotional benefits!
Any time you think you don’t have enough time to run, just remember: it’s 2 miles away.
You can easily run 2 miles a day.
How Many Miles Should I Run A Week?
Good news for people who don’t enjoy running but still want to be fit.
A recent study says that you only need a surprisingly low number of miles under your belt a week to accomplish that goal.
Less than a mile a day – a total of six every seven days – is going to do your work. And don’t overdo it because it may have a reverse effect, the study states.
Researchers concluded that those who run a few miles a week were generally lighter, had lower blood pressure or issues with cholesterol.
These non-active runners were also not at high risk of contracting diabetes, arthritis, or cancer.
You can do six miles on one or two runs a week.
They’re not going to take that long, not more than an hour.
Any more miles are optional if you wish to lose more extra pounds.
Running further means better weight loss and probably eating more calories (but not junk food!).
Another reason to run more is that you want to get better at running as if you want to do more quicker.
The right number of miles a week depends on your fitness level, illness, target, and current health.
More miles can boost your aerobic ability, but you risk injury as a result of overtraining.
So the great thing for you is to calculate the perfect amount of weekly miles for you.
If you’ve been running a little for weeks and you haven’t had any injuries, add an extra mile or two to your routine.
See how the body is responding.
If you feel tired and your regular workouts aren’t on the same stage, drop the weekly mileage down a bit.
If everything’s OK, try to raise the number of miles in a couple of months.
What Happens If You Run Too Much?
Running is one of the best ways to get fit, but it is also the most frequent source of sports injuries.
Runners are at greater risk of overuse injuries that grow steadily from repetitive fatigue by accumulating miles from season to season and year to year.
Usually, these kinds of injuries evolve without any apparent adverse event that caused damage.
Most of them are the result of a wide range of causes that contribute to constant stress on the joints and soft tissues over time.
Overuse injuries can be difficult to treat, but avoidance is the only option.
The key cause of running injuries in leisure runners is to maximize running mileage or time too fast.
Using the 10% rule (increase mileage by no more than 10% a week) to help avoid overuse of injuries while allowing the body to respond to training levels.
For some runners, keeping the same mileage week to week or growing by only five percent at a time is smarter at some point.
Listen to the body to decide when to run faster and when to take a rest.
Many runners are just overtraining which is not good.
Let’s have a look at what happens if you run too much.
Affect Your Heart
In some observational research, more than 52,000 individuals have been monitored for 30 years. Overall, runners were at a death risk 19 percent lower than non-runners.
However, the health benefits of exercise appeared to be diminishing for people who ran more than 20 miles a week, more than six days a week, or more than eight miles an hour.
The perfect point tends to be five to 19 miles a week at a pace of six to seven miles per hour and three to four hours per week.
Runners who adopted these recommendations reaped the greatest health benefits: their chance of mortality declined by 25%, according to findings published in the journal.
During a rough exercise, the body works hard to burn sugar and fat for heat.
And much like burning wood in a fire, it produces smoke.
The “smoke” that flaps through your system is essentially free radicals.
It can bind to cholesterol to build up plaque in your arteries and kill your cells in a mechanism known as oxidative stress.
Warning Signs That Shows You Must Be Running Too Much Than Required
Do you love to run?
But don’t know, how much running is too much!
Also, you don’t have any idea about whether you are too much or what!
Your peers really applaud your running efforts on social media.
You’re the pinnacle of health.
You’ve never looked much better.
But you’re already going. Faster, longer distances.
Then one day, you’re absolutely falling to bits.
Sad but true: there’s such a thing as running so fast, and this kind of overtraining will unravel all your hard work and halt you in your tracks right away.
Rather, take a break before you break yourself, by keeping a close watch on the following warning signs.
1. Your Heart Rate Often Increases
Obviously, an elevated heart rate is expected while you’re out and about, but if you’ve found that your blood seems to pump faster than normal even when you’re just lingering around, your ticker might be severely stressed.
Count your heartbeat every morning and monitor it every day, indicating any increase as a clear sign that your body is dealing with far too much right now.
2. You Always Remain In Pain
The goal of the exercise is to drive your muscles right up to their full endurance point, and inevitably, some degree of pain is going to accompany this goal.
However, if the pain is constant and gradually increasing, you may have crossed the line and need to slow down.
A break in your routine is definitely stressful, but after the rest of the time, you should find yourself running a lot better than before.
3. Your Recovery Rate Has Decreased
If you get any injury or pain and it’s taking much more recovery time as compared to the normal one, then it means your recovery rate is decreased.
In such a situation, you should understand that you are running way too much than required.
This physical trauma could be the last effort of your desperate body to stop you by every means possible, and disregarding it could lead to something much more serious.
4. You Eventually Get Sick
Through consuming all your energy, your immune system has so little fuel to work with, so that the slightest infection will cause your health to crash.
Getting sick is nature’s way of reminding you that you’re no longer physically coping and that you need to stop pushing yourself too hard.
5. You Always Find Yourself Tired
Much like being sick, a milder manifestation of overwork is the constant weight of exhaustion that follows you around.
You’re permanently sleepy, you’re working on coffee alone, and you’re completely exhausted in your bed.
Simply put, you’re all out of resources, and you’re going to have to wait until your body builds up a little more.
6. You Are Not Getting Proper Sleep
What’s worse than the fatigue of the body?
The inability to sleep well!
Overrunning directly influences the circadian rhythm, which needs a consistent daily pattern to combine a healthy sleeping cycle.
If you’ve pushed your training beyond any recognizable routine, you can struggle to fall asleep while waking up regularly during the night.
7. You Are Having Random Mood Swings
Have you been especially snappy since late?
Will your mood swing from depression to pulse irritation?
Are your friends and family unable to tolerate you?
This may very well be the product of overworked tension, which is popular for catecholamine jumbling, a hormone that is directly linked to your fight-or-flight response.
You should just chill!
8. You Feel Thirsty Constantly
If your body is in desperate need of downtime, it’s going to call, pleading for restoration.
One of the forms in which he might decide to do this is to explore some possible replacement by accusing dehydration of its exhausted feelings.
If you drink a lot more water than usual all day, this might be a major red flag.
9. You Are Gaining Weight Instead Of Losing
Running is one of the best means of removing these pesky calories.
But in extreme situations, it can have the opposite effect.
If you’re persistently putting stress on your body, your body will begin to think it’s in danger.
To counteract this, your brain can release a hormone called cortisol.
This hormone allows your body to adhere to fat, a primitive defensive mechanism intended to keep you warm.
10. You Are Losing Interest In Running
As with everything in this world, if you run too much, it’ll lose its appeal and become a boring part of your everyday routine.
This means that even though you push yourself to tackle another lap around the park.
Your success is not going to be its best.
Also, your enthusiasm is going to be slowly dwindling.
Now is the right moment to take a rest, try other paths, such as cycling, walking, or swimming, before you experience the thrill that pushes you out of your door as you run into the sunset under your best time.
Running only a few minutes per day can be helpful to your fitness.
Research indicates that your life can also be prolonged.
But do you need to run every day of the week to take advantage of that?
Then the question comes that ‘how much running is too much?’
Even professional runners remain out of injuries by scheduling their rest days and cross-training days.
Try some lower-impact activities also such as swimming and cycling on cross-training days to relax and give your hard-working muscles a rest.
If you’re not sure how often to run, or if it’s healthy for you to start running, talk to the doctor.