Running doesn’t need to be done every day — your body needs “rest days”

　　Want a healthy body? We must exercise, and many people choose running as their form of workout. But can running really lead to a healthy body? Let’s hear what fitness trainers have to say?

　　We’re taught from a young age that exercise must be consistent. So, many believe that once you start running, you must stick to it every day. However, according to the latest sports science findings, running doesn’t need to be forced — you just need to gradually increase your training volume. Generally speaking, if you want to achieve certain training effects through running, you need to meet three basic criteria: duration of at least 20 minutes; heart rate of over 120 beats per minute (for young people); and frequency of at least three times per week. In other words, running 3–4 times a week is sufficient.

　　Why is it unnecessary to run every day? Dr. Koji Yamaji, professor at Toyama University in Japan and scientific committee member of the Japan Association of Athletics Federations, mentions in his book “Key Points on Running” that if your goal is fitness, running should be paired with rest. Otherwise, excessive fatigue may actually cause health problems.

　　Generally, you can run two days and rest one, or run three days and rest one. The idea that exercise promotes health is based on the theory of “supercompensation”: engaging in physical activity that exceeds your normal load provides stronger stimulation to your muscles and internal organs. As a result, your body perceives that its components aren’t “powerful” enough and will allocate “resources” to enhance related functions, thereby improving your overall health level and athletic ability. However, exercise also causes fatigue, so your body needs time to complete this supercompensation process. Otherwise, it can not only affect your daily life and work but also lead to injuries.

 

 

　　However, if you can’t meet the above standards, it doesn’t mean your workout is ineffective. For example, people with poorer physical conditions who run only once a week and opt for walking or brisk walking on other days can still improve their health. In short, the number of days you run should be determined based on your own physical condition, job nature, and level of fatigue. As for whether to run on any given day, you can consider factors such as muscle fatigue, how you feel upon waking up, changes in weight, and your appetite.

　　Additionally, during running, your ankles and knees endure significant impact forces. Therefore, if you’re overweight, you might consider substituting running with other forms of aerobic exercise, such as swimming, using an elliptical machine, or cycling.
　　Supplement with other types of exercise

　　Running mainly enhances cardiovascular function and endurance. If you want overall health, you should also include other types of workouts. We recommend running 2–3 times a week and participating in other physical activities 2–3 times a week.

　　Female friends can choose ballet for posture improvement, yoga for mental peace, or kickboxing for fat burning; male friends can go for bodybuilding to gain muscle or martial arts classes to boost agility and self-defense skills; middle-aged and elderly friends can opt for traditional Chinese activities like Tai Chi, Tai Chi Sword, or Yangko dance. Moreover, a variety of options such as ball games, swimming, hiking, and rock climbing can all enrich your training routine.