December 3, 2022


Its all about the Health

I Ran 5k Every Day And This is What Happened To My Body

3 min read

Running a 5K is a big undertaking, especially if you’re new to running. As such, you can expect to see some pretty significant changes in your body (not just physically, but mentally and emotionally, too) when you start trotting those k’s on the regular.


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In a nutshell:

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. Cardiovascular health is all about strengthening your heart, increasing lung capacity, and improving the delivery of oxygen-rich blood throughout your body. When you run every day, you’re telling the muscles of your lower body, core, and even your chest, shoulders, and back, to perform repetitive, ongoing actions for a sustained period of time. To continue to lift your feet, swing your arms, and carry the weight of your body forward, your muscles have to adapt to the action and become more efficient and more capable of sustaining this sub-maximal effort for a prolonged period of time. When you first start your 5K-a-day program, the muscles of your legs may fatigue quickly, forcing you to slow your pace or switch to walking.

This is particularly true at the start of a new program when your muscles — especially the large muscles of the lower body, like the quadriceps, hamstrings, calves, and glutes — need to develop greater strength to be able to physically lift and move the weight of your body over the course of a run. If you fail to keep challenging your muscles with new stimulus, like adding sprint work hills to your training program, there’s going to be an upper limit on how much strength and size you develop. Repetitive aerobic exercise like running isn’t just good for your muscles, it’s good for your joints, too. Just as muscles adapt and adjust to new stressors and stimuli, your joints — including connective tissue like tendons and ligaments — do, too. If you incorporate interval training or higher-intensity sessions into your daily running routine, you’ll end up burning a significant number of calories during and after your workout, which helps boost your metabolism all day long, according to Healthline. There’s also evidence that a high-intensity running routine helps suppress appetite, which might make it easier to balance your calories in/calories out to create the calorie deficit needed to experience weight loss. Because your body doesn’t like doing things inefficiently, the adaptations it makes to improve efficiency, such as better cardiovascular circulation and lung capacity and improved muscular endurance and strength, will inevitably make that 15-minute mile feel easier over time. Running just five to ten minutes a day at a moderate pace (roughly a ten-minute mile) reduces the risk of cardiovascular disease, heart attack, stroke, cancer, Alzheimers, and Parkinson’s. What Happens to Your Muscles When You Run Every Day?

However, if your goal is building muscle size, called hypertrophy, you’ll need to incorporate strength training or aerobic forms of exercise, too. Aerobic forms of exercise, like weight lifting, promote more muscle growth than cardio workouts. This 5K training schedule includes a mix of running, walking and resting. Remember, you can run or walk slowly to help your body adjust to this 5K training schedule. If you’d like to choose a different exercise instead of walking on the walking days, you can try cross-training and do alternative exercises such as water running, cycling or rowing. Under this 5K run training schedule, you’ll spend some of your time walking. As the weeks progress, you’ll gradually increase time spent running and reduce the time spent walking. On Sunday, you can either take another day of rest or enjoy a walk for as long as you’d like. On this 5K run training schedule, race day falls on Saturday of your seventh week.


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