Running 5K every day is a popular distance, recommended for normal people because of its sufficient length. The distance is easy to do but brings many unexpected effects to many parts of the body. In addition to increasing resistance, jogging also helps reduce belly fat, improve mental health, and contribute to protecting cardiovascular health.
Benefits of running 5K every day
1. Increase muscle strength
By running 5K every day, you can notice an improvement in muscle endurance and potentially in the size of key muscles used when running, like flexors, hamstrings, glutes, flexors. hips and calves. During running, the muscles in the legs, including the thighs and hips, will have to move continuously, from here have better endurance. After a while, runners will notice muscles more toned, supple and slim.
However, if your goal is to build muscle size, known as hypertrophy, you need to incorporate strength training as well. In a February 2019 analysis in Sports Medicine, researchers looked at current evidence for differences in muscle growth from aerobic and anaerobic forms of exercise. As expected, forms of anaerobic exercise, such as weight lifting, promote more muscle growth than cardiovascular training.
Besides that, to avoid injury, experts advise runners not to run too fast when starting, especially if they are in the overweight group.
2. Reduce the risk of joint diseases
There is a general perception that running increases the risk of joint problems, such as osteoarthritis, more than walking and other low-impact forms of exercise, especially when running. long-distance or not enough days off.
While running a 5K a day doesn’t necessarily directly benefit your joints, some running statistics suggest that runners have a lower risk of joint problems.
In a July 2013 study in Medicine and Science in Sports and Exercise, researchers found that 4.75 percent of walkers but only 2.68 percent of athletes reported inflammation. joints over a six to seven-year period. Just under 1%, 0.8, of walkers, had hip replacements, while 0.35 of runners had replacements, possibly because runners had lower average body weight and body weight Lower puts less stress on the joints.
While a daily 5K challenge can cause problems with your joints — especially if you’re carrying a little extra weight and you’re new to running, according to a May 2013 study in the Journal of orthopedic treatment of sports medicine – you shouldn’t ‘don’t avoid it just for fear of joint problems. Just be aware of your fitness level and start slowly.
You need a perfect 5K running training regimen, read this article right away: 6-Week, 5K Training Plan for Beginner
3. Improve the cardiovascular system
According to data at the American Heart Association conference in Philadelphia in 2019, the majority of people who have been running for more than 5 hours a day for decades have a normal healthy heart.
Another study published in the Journal of the American College of Cardiology also concluded that running lowers the risk of stroke. The survey was conducted on two groups of regular runners and inactive groups. As a result, regular runners were 50 times less likely to have a major heart complication than inactive people.
Cardiovascular complications often come during rest more than during running. The results also showed that high levels of exercise did not damage the heart or reduce life expectancy as previously suggested.
4. Burn calories fast
In fact, the amount of calories consumed when running 5 km per day depends on running speed as well as body weight. If you regularly maintain a speed of about 6.5 km / h, the average calories consumed will reach the following levels:
- 4.7 calories/minute with a weight of 60 kg
- 5.5 calories/min with a weight of 70 kg
- 6.3 calories/minute with a weight of 80 kg
- 7.1 calories/minute with a weight of 90 kg
On average, if the person runs at a speed of 5km / h, the terrain is flat, then the calories burned will be about 150 calories. Meanwhile, if running with steep terrain, calorie consumption will be higher at 300-500.
5. Effective weight loss
The 5km run will take 30 – 50 minutes to complete. When exercising during this time, the body will often use fat for energy. If you exercise regularly, your body will burn fat quickly from there, you will lose excess weight and become more and more balanced.
In order to lose weight effectively, there is no need to set too extreme goals, it is important to maintain the exercise rhythm. This helps the training journey not to disrupt daily life. Accordingly, the way to run sustainably is to check your health status through a pre-made list, specifically: heart rate, amount of sweat, muscle groups that are rarely used, safe areas of the body, release endorphins – natural pain relievers…
People who lose weight do not need to exert themselves to make the heart rate too fast, but the exercise that leads to the strong heart muscle is inevitable. Every time you run, you measure your heart rate and compare, if a little different from normal is good, but it is too far, the runner should stop resuscitation and continue training.
6. Improve your mood, sleep well
Running a 5K every day can have a positive effect on your mood and mental health. Getting more physical activity appears to protect against developing depression, with any activity being better than none, according to a January 2019 study in the Journal of the American Medical Association.
Just 15 minutes of high-intensity, heart-pounding activity like a brisk run or an hour of more steady-state cardio like jogging could reduce the risk of depression in the study. While depression is a complex condition with no simple cure, running a 5K every day is a form of exercise that can help improve your overall mood and mental health.
Daily 5K may even help you sleep better. Regular exercise (including running) was found to improve sleep quality in 29 of 34 studies analyzed in a 2014 review in the American Journal of Medicine Lifestyle.
Just make sure to leave plenty of time to cool before whipping the hay. An intense workout within an hour of bedtime has been shown to affect the quality of your sleep and your ability to fall asleep.
What to keep in mind when running 5K every day
Running a 5K every day can be a great way to improve your cardiovascular health, strengthen and maintain your muscles, and keep yourself awake when you’re stuck at home, as long as you don’t have to. new to running. Plus, when combined with a healthy diet, it can even help you lose weight.
But for those new to running, 5K per day is a big goal. Take your time to build on that achievement. If you’re a complete beginner, start with a combination of running and walking. Then gradually increase your mileage.
Maybe you start with just 1 kilometer (0.62 miles). Over time, building to a relatively comfortable 5km run. Then try 5K twice a week, then three times a week, until you can run 5K every day.
Last but not least, remember to listen to your body. High weight loss, fatigue, stress, and trouble sleeping can all be signs you need a day off – or at least you should make tomorrow’s 5K a little less stressful.
Running 5K every day – overcoming small challenges creates unexpectedly big motivation to change lives. Are you ready to create a healthy lifestyle? Get started today!
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