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Staying active is so important for maintaining good health. You should be trying to do the right kind of exercise for you. So, is running 1 kilometre a day good?
Running 1 kilometre every day is great for reducing your chances of heart attack, strokes, and other heart diseases. Unlike running extremely long distances, running shorter distances can actually strengthen your joints. There are many other health benefits that make running 1 kilometre a day good.
Read on to find out more about why running 1 kilometre a day is good for you.
Benefits of running 1 kilometre a day
Studies show that running for just 5 or 10 minutes every day can help reduce your risk of developing heart disease. This means that running 1 kilometre a day will help to decrease your risks of various heart diseases. Since running is a high-impact exercise, running shorter distances each day can help prevent you from over-exercising. Over-exercising, when it comes to running, can cause injuries like shin splints and stress fractures.
Running 1 kilometre every day can also help reduce your risk of developing cancer and neurological diseases like Alzheimer’s or Parkinson’s disease. Running every day can improve your bone density and joint health. It can also be beneficial for people with rheumatoid arthritis and help to delay or prevent osteoporosis.
But exercise offers more than just physical health benefits. Getting out in the fresh air and soaking up vitamin D is great for boosting mental health. Running can reduce anxiety and depression and is also a good stress reliever.
What happens if I run 1 kilometre a day?
Since running is a form of exercise that offers great benefits while requiring no equipment, a lot of people include it in their daily routine. If you run 1 kilometre a day, you will notice your lower-body muscles starting to gain strength. Your calves, quads, and glutes are the muscles that running helps target and build strength in. Your core and your back will also become more stable since running improves your lat strength. Your breathing will start to get more efficient, your balance will improve, and you might even lose a few pounds. It could push you to wonder if maybe running 2 kilometres is worth it?
But it’s important to know that for people who are quite overweight, running is often not recommended for weight loss. This is because it is a high-impact exercise that can cause many different injuries. However, if you’ve been given the okay to run every day by a healthcare professional, then it’s a great exercise to shed a few pounds.
There are other factors at play when it comes to losing weight from running. You need to also maintain a well-balanced diet. With a good diet and a run every day, you’re very likely to lose a few pounds over time.
How many calories does running 1 kilometre a day burn?
Your weight plays a large role in how many calories you will burn by running 1 kilometre a day. It will vary from person to person. As a bit of a guide, a person who weighs 50-60kg will burn around 62 calories per kilometre. Someone who weighs 90-100kg can burn 80-100 calories if they run at a fast pace or in inclement weather. Running at a faster pace burns more calories.
A good way to figure out how hard you’re running, and the impact of your pace is by wearing a fitness tracker. It tracks your heart rate and can sometimes offer a rough estimate of how many calories you’re burning.
Does 1 km of running burn as many calories as 1 km of walking?
Running definitely burns more calories than walking. Your heart rate will be higher if you run than when you walk, which helps you to burn more calories. You’ll burn calories and even reduce your risk of heart disease whether you walk or run. But running helps you burn more calories in a shorter time span. You’d have to walk more than 1 kilometre to burn the same number of calories you would burn from running 1 kilometre. We have lots more information about walking vs running for the same distance in our blog.
Running 1 km a day will not lead to stressed joints
As we mentioned before, running is a high-impact exercise that puts a lot of pressure on your joints. But there are ways in which running can also help strengthen your joints. This includes not overdo it/over exercising and running a comfortable distance, like 1 kilometre a day. Running helps decrease a protein in your knees called cytokine which will lessen inflammation and your risks of developing a degenerative joint disease. Don’t overwhelm your joints by running too much too soon.
As a beginner runner, you should start by running one day a week. Then slowly increase the frequency of this exercise as you start to improve in your fitness. Alternatively, you can take up walking before deciding to go for runs. You can plan how many days a week you should walk to build up your fitness.
Running 1 kilometre a day to lose weight
Running is a great form of exercise for many different reasons, but it actually burns fewer calories than you think. As mentioned before, running 1 kilometre can burn anywhere from 80 to 100 calories, depending on the intensity of your run. Running is a great way to lose weight especially for people who are not currently regularly exercising.
Introducing a 1-kilometre run a day to your life can help you shed a few pounds and strengthen your lower body muscles. The best weight loss results will occur if you also eat a well-balanced diet.
Over time you will have to increase the distance and/or intensity of this workout if you want to continue to lose weight and build muscle.
Running 1 kilometre a day is a great low-impact workout for your daily routine. You can strengthen your muscles and reduce your risk of heart disease. You will also promote your mental health.
Sometimes finding the motivation to workout can be difficult because you feel tired at the beginning of your workout. Don’t let that deter you from exercise. You can make exercising more fun by playing videos games to lose weight! Vidar Australia has more advice and tips for your health and lifestyle improvements.