How Quickly Do You Lose Fitness When You Stop Running?

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The only items you need to start running every day include a pair or two of running shoes and socks. You may want to alternate between two pairs of shoes in case one gets wet or muddy.

You’ll also need sweat-resistant running clothes like shorts and T-shirts. If you run at night or in the early morning, get a reflective vest or light for safety.

Weekly plan

How often you run each week should depend on your goals and physical fitness level. For example, if you’re a beginner, you don’t need to start out running every day because you’re at a higher risk of burnout or injury. Instead, start by running every other day for 20–30 minutes. Consider trying a couch-to-5K program to start.

Fitting in enough time to run daily or several times a week can be a challenge. Try to run first thing in the morning before your day gets busy. Or, run during your lunch break. Look for run clubs and running meetups in your area for support and motivation. Do short runs during the week, and save your long runs for the weekends when you have more time.

If you’re an experienced runner and plan to run every day, it’s important to schedule your weekly training with plenty of variety. For example, one day a week you could do a long run at your goal race pace. You could spend another day on speed work. One to two days could be short, recovery runs. The other days can be spent doing a hill workout, where you run up an incline repetitively to build up strength in your legs. You also can run or jog in a pool for an active recovery.

Sample 10K training plan

This is an example of a sample 10K training plan for an advanced runner:

MondayTuesdayWednesdayThursdayFridaySaturdaySunday
3-mile run30-minute tempo run6 x 400 meters at mile pace3-mile runRest or 3-mile run5-mile run6-mile run

Find the full training plan and others here.

Safety

Running safety

  • Wear bright colors.
  • Look for popular or well-lit trails or running paths.
  • Let someone know where you are.

Be sure to stick to well-lit, populated areas when you run. Look for popular running paths and trails in your area. Wear bright colors and a reflective vest if you run at night or early in the morning. You can also run laps on a track or do your speed work there. Watch out for branches and sticks when running on trails. They’re a tripping hazard and can cause an injury.

Stretching

You don’t always need to stretch before you run. You can walk the first few minutes or jog at a slower pace to warm up your muscles. After your run, always stretch out.

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Source : https://www.healthline.com/health/fitness-exercise/running-everyday

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