A running streak, where you run every day without taking rest days, can be highly motivating and beneficial for overall fitness. Running is great cardiovascular exercise and isn’t to be discouraged (and finding a routine with some consistency is great). Getting a bit of exercise as often as possible is also hugely beneficial for your mental health.
But running every day without a rest could lead to injuries related to overuse. Issues such as shin splints, tendonitis and stress fractures can potentially occur because of the repetitive impact and stress placed on the same muscles and joints without allowing sufficient time for recovery.
The knees, in particular, are vulnerable because they bear a significant proportion of your body’s weight during running.
The key thing is to listen to your body. Persistent pain or discomfort shouldn’t be ignored, as it can be an early sign of an overuse injury. Implementing proper running techniques, wearing appropriate footwear and gradually increasing the distance can help reduce the risk of injury.
Additionally, adding in some strength training exercises to support the muscles around the knees and other joints can provide added stability and protection.
Most fitness experts do suggest that rest days are essential for muscle recovery and repair, and should be built into your workout programme. Taking a break allows your body to heal minor injuries and adapt to the physical demands of running.
For avid runners who are keen to maintain their streak, active rest days involving low-impact activities, such as swimming, cycling or yoga, can be beneficial and might reduce the strain on your joints. Or you could try just doing a very short run or walking instead – you would still maintain your streak. Remember, even superheroes need a bit of downtime!
This article is an answer to the question (asked by Chloe Dickinson, via email) 'Is it safe to run every day, or should I ditch my run streak to save my knees?'
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