5 Hidden Risks of Daily Running: What You Need to Know

The Effects of Running Every Day

Running is one of the best forms of exercise. It works your cardiovascular system, strengthens your muscles, burns calories, and has numerous mental and emotional benefits. However, running every single day can lead to some weird changes in your body.

Runner's Face

Many dedicated runners develop "runner's face" over time. This refers to a leaner facial appearance with a more angular jawline and sunken cheeks. It occurs because running burns fat, including in the face. The miles of pounding the pavement can also lead to losing fat around the eyes and forehead.

While some runners appreciate their newly chiseled facial features, others find the severe leanness undesirable. The best way to avoid runner's face is to maintain a healthy body fat percentage through proper nutrition and rest.

Dead Butt Syndrome

Running engages your glutes and can give you a rounded, muscular rear. However, running too much can break down the gluteal muscles faster than the body can repair them. Over time, this "dead butt syndrome" leads to muscle loss and a flat, saggy butt.

To maintain a perky behind, incorporate strength training like squats and lunges. This builds glute strength and prevents dead butt syndrome. Stretching the hip flexors also helps take pressure off the glutes during runs.

Loss of Menses

Female runners who train over 70 miles per week frequently experience loss of menstruation. This occurs because the metabolic demands of frequent, long runs send the body into an energy deficit. The body then shuts down non-vital functions, like menstruation.

However, loss of menses is not healthy long-term. This can negatively impact bone health due to low estrogen. Losing periods also impairs fertility. Eating enough calories and allowing for adequate rest helps restore normal cycles.

The Physical Impact of Running Every Day

Running daily, combined with the cumulative effect of years of running, takes a toll on your body. This leads to some less than desirable side effects.

Black Toenails

Runners are all too familiar with black toenails. This occurs when blood vessels under the nail burst, causing pooling of blood and bruising. The constant pounding from running marathons or long distances day after day stresses the delicate toes.

While ugly and occasionally painful, black toenails are harmless. Trimming your nails properly helps avoid them. You can also apply petroleum jelly before runs to minimize friction.

Runner's Trots

Many runners know this agonizing experience all too well: needing to desperately find a bathroom mid-run due to sudden bowel urgency. This "runner's trots" happens because running diverts blood flow away from the digestive system.

Also, the jostling effect of running combined with digestion issues like lactose intolerance causes bowel distress. Avoiding certain foods and not running too soon after eating can help manage runner's diarrhea.

Loss of Muscle Mass

Running is a phenomenal calorie burner but it breaks down muscle as well as fat. Runners who don't resistance train lose muscle mass over time. Less muscle lowers your metabolism, making it harder to manage weight.

Runners over 50 can lose up to 15% muscle mass per decade if they don't strength train! Just 30 minutes of total-body resistance training 2-3 times per week builds needed muscle.

Long Term Effects on Joints and Bones

Running undoubtedly inflicts a beating on your body. Logging mile after mile over the years can leave your joints and bones the worse for wear.

Osteoarthritis

Osteoarthritis in the knees, hips, and ankles is very common in veteran runners. This progressive breakdown of cartilage leads to pain, stiffness, and loss of mobility over decades.

Running properly helps stave off osteoarthritis as long as possible. This includes having good running form, alternating between different surfaces, strength training your lower body, and taking rest days.

Stress Fractures

Microscopic cracks known as stress fractures occur through repeated impact to weight bearing bones. Runners most often experience fractures in the feet, ankles, shins or hips over time.

Sudden increases to running intensity or distance make stress fractures more likely. Transition slowly when stepping up mileage. Cross-training and strength training also build shock absorbing bone density.

Plantar Fasciitis

Plantar fasciitis causes stabbing heel pain due to overuse and strain on the plantar fascia ligament. Running long distances or increasing mileage too quickly commonly causes this nagging injury.

Orthotics, rest, arch supports, and stretching help ease the discomfort. Strengthening the feet through exercises using resistance bands or towels prevents reoccurrence.

Tips for Running Daily

Despite the less glamorous side effects, running most days provides tremendous mental and physical fitness. Here are tips for running daily without burning out.

Listen to Your Body

Rest when tired or sore to avoid overtraining injuries. This may mean taking 1-2 days off per week, especially after long or hard efforts. Also long run no more than every 3 days.

Add Cross Training

Alternate running with cycling, swimming and strength training. This allows running muscles to recover while building whole body fitness.

Watch Your Diet

Fuel properly by eating enough healthy carbs, protein and fat to recover from daily mileage. Prevent nutrients deficiencies and stay hydrated.

Use Proper Gear

Replace running shoes every 300-500 miles. Wear moisture wicking socks to avoid blisters and chafing. Use orthotics if needed.

With some careful management, you can enjoy running every day for years or even decades to come. Pay attention to any warning signs your body gives you and be patient with the process.

Disclaimer: This article is for informational purposes only and does not constitute medical advice. Always consult with a healthcare professional before starting any new treatment regimen.