Is it safe to run every day?
Running every day may increase your risk for an overuse injury. Overuse injuries result from taking on too much physical activity, too fast, and not allowing the body to adjust. Or they can result from technique errors, such as running with poor form and overloading certain muscles.
Wake up to a stiff back, cranky knee, clicky hip or sore shins?
Cause: Because running is a repetitive activity, it can stress bones and joints. As a newbie, it's easy to let enthusiasm drive us to run more miles before we're ready, which can lead to overuse injuries. Cure: Ramp up your mileage slowly, and back off if your body aches
The good news is that once your muscles repair themselves and grow stronger, they are more resistant to damage for up to eight weeks. While it's okay to do an easy run while you're dealing with DOMS, delayed onset muscle soreness, hold off on doing another intense workout for a few days. And expect to feel a little stiff during the first mile or so.
Slow-speed running decreases knee joint loads per stride and increases the cumulative load at the knee joint for a given running distance compared to faster running.
Gradually increase exercise intensity by increasing weekly mileage using the 10 to 20 percent rule.
Wearing compression clothing may help reduce DOMS by reducing muscle micro-tearing.
Replenish fluids immediately after a run.