What are the benefits of running every day

Advantages and disadvantages of running

Jogging is one of the most popular endurance sports for the population today. More than ten million people across Germany regularly lace up their running shoes. Hardly any other sport is as uncomplicated and easy to learn as running.

But does running really only have advantages or also disadvantages?

Benefits of running

+ Calorie consumption

The greatest advantage of jogging is for most people enormously high calorie consumption. An adult burns an average of 700 kcal in an hour at a medium speed. That's a whole bar of chocolate.

+ strengthening the cardiovascular system

But a much more important benefit of jogging is this: regular jogging will do that Cardiovascular system by forming the "athlete's heart" strengthened. Within 60 seconds, 5-6 liters of blood flow through a person's body and supply the organs with oxygen. During physical exertion, such as jogging, the muscles need more oxygen, which is why the heart pumps faster to transport it. With regular training, the heart expands and the so-called "athlete's heart" is formed, which leads to a slow pulse and optimal blood pressure.

+ Happiness & health

Another benefit to running is thatRelease of happiness hormones, like endorphins and serotonin, which are responsible for our good mood and satisfaction. In addition strengthens the sunlight to which one is exposed while jogging Bone density. This can prevent osteoporosis.

+ Flexibility

You can run anywhere and with the right clothes at any time of the year or day. All you need is your own body and a pair of running shoes.

Despite the many advantages, there are a few disadvantages to running that you should know about and avoid.

Disadvantages of running

- Joint loading

If your joints are already stressed or damaged, it is better to avoid jogging. Because of the constant strain on the knee and ankle joints, they are exposed to a very high level of stress. That is why overweight people should also take part in endurance sports that are easy on their joints, such as swimming or cycling.

-monotonic training

Due to the monotony that can arise from the regular sequence of movements when jogging, beginners in particular feel a rejection of this sport, which leads to a loss of motivation.

-One-sided training

During running training, our largest muscles, legs and buttocks, are particularly stressed. Important muscle groups that contribute to core stability are neglected. That is why it makes sense to always combine cardio training with strength training.

Tips for beginners:

health check

If you haven't done any sport for a long time, or if you have suffered from cardiovascular disease, you should get one from your doctor before starting training Check-up have carried out in order to exclude possible risk factors. If the doctor gives you his okay, nothing stands in the way of your running training.


Before you start training, you should invest in a pair of suitable running shoes. The right fit and good cushioning are important here. In addition, the shoes should have a good profile so that you don't slip on unpaved ground. It's best to get advice from a sports shop.


There is also something to consider when choosing a route: if you have the opportunity to walk on a forest path, you should definitely prefer it to the paved route. Because the soft forest floor absorbs the impact a little and thus relieves your joints.

Workouts and intensity

Try to integrate regular running units into your everyday life right from the start. Three units per week would be advisable, with a break of at least 48 hours between each unit to avoid overtraining. The best thing to do is find one Running partner. Training with two people is more fun and you can motivate each other. To choose the right speed, there is a simple rule of thumb: run without panting!

Eat & drink properly

Before every workout, remember to drink enough and provide your body with sufficient carbohydrates to completely replenish energy stores. This is especially important for a long endurance session, as the memory is completely emptied. The last big meal, however, should be at least two hours ago so that the food is no longer so heavy in the stomach during exercise.

If you follow these tips, nothing should stand in the way of successful running training. 🙂

Your Milena & Mirjam

As a continuation of the topic of running, an article on regeneration & stretching will follow next week.