If you want to have a healthy, fit body every day, running can be one way to reach that goal. Before you begin, learn proper running habits so you can avoid injuries, especially if you are a beginner.

Running offers health benefits for the body. When it is done regularly, running can lower the risk of death from heart attacks, strokes, and other illnesses.

Do you have to run every day? Research suggests daily runs are not required. To gain health benefits, running duration of about 4.5 hours total per week is sufficient.

According to Healthline, you do not need to force yourself to run every single day, since that can increase injury risk. You can alternate running with cycling or swimming. To help prevent injury, keep the following in mind.

Start with diet modifications

Prepare several days in advance by getting enough sleep, staying well hydrated, and meeting your carbohydrate needs.

Running in a Group

Joining a group can boost motivation so the routine feels less monotonous.

Set Your Own Pace

Do not feel pressured to match someone else’s speed. As a beginner, you can run with your own pace that fits your condition and fitness level.

Ratio of Walking and Running

As reported by WebMD, you can build strength by sprinting for 5–10 seconds, then brisk walking for the rest of the minute.

Rules of Running

“No pain, no gain” does not apply to running, according to Jeff Galloway of Runner’s World and the Women’s Complete Guide to Running. If you feel pain during a run, stop. Running should not result in injury.

What Should You Prepare Before Running?

First, choose running shoes and moisture-wicking socks that feel comfortable to you. Avoid running in sandals, as this can cause foot injuries.

Second, start running with 20 to 30 minutes per day before you increase distance and duration.

Avoid pushing yourself too hard, as that only raises injury risk. If you want to increase pace and speed, be patient with your training. Add distance gradually each week, warm up at the start, and stretch at the end.

Looking for more information about health tips and tricks, first aid, and other home remedies? Click here!