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As runners, we tend to set our targets high. We push ourselves to achieve it consistently. Sometimes a higher run target may have hidden consequences. These may not reflect immediately but start appearing much later. A good practice is to see the pros and cons before setting the goals.
Is running 10 miles a day too much?
Yes, running 10 miles a day is too much, however, it depends on your fitness level. If you are a beginner or have not undergone proper training this can cause more damage than good. The 10 miles goal per day is achievable over a period of time. It will take proper strength and endurance training. It is always better to be guided by a certified coach.
Why running 10 miles a day too much?
Excessive exercise produces oxidative stress in your body.
Now what is Oxidative stress?
It is a condition in which there is an imbalance of free radicals and the antioxidants.
The free radicals damages the fatty tissues, DNA and protien present in the body. This may lead your body to several diseases like:
- Heart diseases
- Blood Pressure
The free radicals are also responsible for aging and wrinkles.
The other harm that happens is the wear and tear of the muscles.
For someone who does not have a good running form, a high-mileage run may damage the joints.
Are there any benefits of running 10 miles a day?
There can be numerous benefits from long run:
- It becomes easier to participate in marathon
- Higher stamina
- Better sleep pattern
- Good metabolism
- Peace of mind
- Happiness and satisfaction after accomplishing the target.
You must undergo a proper training from a certified coach to run 10 miles
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How much weight can you lose running 10 miles a day?
Running is an easy, affordable and convenient form of workout.
But to lose weight with running, there goes a lot of statistics.
Let’s say, you want to run 10 miles a day for weight loss.
You pick up a challenge and want to do this for 30 consecutive days.
Now, to lose 1 lb you need to burn 3500 calories.
Running 1 mile at a pace of 7 mph will burns 100 calories.
So, if you run 10 miles a day at that speed, you should lose 1000 calories. (approx.)
For a regular 10 miles run for 30 days should make you lose 30000 calories.
This means you should be able to lose close to 8 lb in 30 days.
Not to forget, after a good stretch of run your body has a higher appetite.
If you indulge too much, all your efforts will go down the drain…
Rather than going crazy over food, follow these simple tips for a more effective weight loss with running:
- Take smaller portions – Use a smaller plate than you do normally.
- Take more time to chew your food.
- Eat healthy food – Include all the macronutrients (carbohydrate, protein, fat) in proper quantities (protein : 0.7-1 gm per pound , fat : 0.25 – 0.4 gm per pound, remaining calories are counted from carbs).
- Include food rich in antioxidants like berries, citrus fruits, green leafy vegetables, tomatoes and carrots to recover from a rigorous workout.
- Drink at least 2-3 liters of water every day.
- Include any other form of exercise – rowing, cycling, swimming or cross-trainers.
[Note: Rowing can be a very effective alternative to running as it is a non-load bearing exercise. Also, these day you can get a very good rowing machine for home workout at the price of a running shoe.]
What is a good distance to run everyday?
Before I actually answer this questions there are several points to be considered.
- Are you a beginner or you had some prior running experience?
- Have you played any other sport ?
- Whats your current age?
- How is your current health condition ?
- Climatic condition when you start running?
Setting the running distance (goal) is not wise without considering the above mentioned point.
If you do not have running experience its obvious that you cannot achieve long run just in a day.
Even if you achieve it one day, the very next day the same goal may become difficult.
Eventually you loose interest in running and will loose your consistency.
The ideal way for new runners is to start with smaller distance target, may be around 1-3 miles at an easy pace.
This helps in building up your stamina and also you can judge how your body is responding to running.
For experienced runners it is easier to increase the mileage and go for some extra miles.
The initial target is different if you are beginner and if you have been athletic or completely not into sports.
As a beginner if you have been into sports earlier you can start by running 3-4 miles a day.
Well, whatever point you start, try to gradually build up the stretch of running.
At times its good to push yourself to go little long.
The other major condition which you must keep in mind when setting the running target is age factor and your current state of health.
Here I am not discouraging anyone for picking up running at a later stage of life.
However, at times its difficult to start a strenuous activity at your 50s that your 20s or 30s.
More importantly if you starting at 50s or 60s, you should be aware of your health conditions and must check with your physician before you start.
In your 20s or 30s it is easier to achieve 70-80 miles a week.
In 50s or 60s sometime 55-60 miles a week in the higher limit.
This is due to the increased recovery period as you grow old.
The other point which impacts running is the climatic condition.
Running becomes difficult if the climate is either too hot or too cold.
Based on my experience I can tell, setting the distance for running depends on each individual.
Lets be honest and set an achievable target and keep going out for more.
You are likely to get demotivated and disinterested if the target is too high and you are not able to meet.
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How much running is too much?
Well, as mentioned above it is very individualistic to define run mileage.
The key to successful running is to listen to your body.
Sometime you need to push harder and be consistent.
Drastic increase in the distance you run or sudden increase of pace may cause adverse affect.
The 10% rule is quite handy if you want to access your performance.
What are the side effects of running too much?
Anything done in extreme may have adverse effect and it is same with running.
If you do not follow a good recovery regime you may end up being dehydrated, over exhausted and sore muscles.
Dehydration while running and breathing through mouth can lead to sore throat.
Decrease in moisture level in your body can cause dryness and itchy skin.
Running too much also causes decrease in anti-oxidants in the body.
This may lead to premature aging, wrinkles, cardiovascular abnormalities and several diseases.
Any incorrect posture of running will eventually cause a lot of damage to the joints, and if its continued this may go beyond a point where it cannot be cured.
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How to recover from running too much?
A sign of solid running plan is to have a good recovery session.
Running hard makes your body temperature high, so it must be followed by a cool down process.
Care should be taken to lower the body temperature gradually.
You must include some good stretches to relax the muscles.
Practicing some Yoga poses strengthens the muscles to support you for longtime running.
You must eat or drink within 20 min of running. You might be dehydrated after your run.
Hence you should take sufficient liquid in the form of water, protein shakes, etc to compensate for it.
Follow a nutritious diet plan which includes adequate amount of carbs and proteins.
Food which are rich sources of anti-oxidants are highly recommended as you need plenty of it.
If you feel any kind of discomfort after running, you should not leave it untreated.
Its very important to take care of minor problems before they become major events.
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