For most elites, the great benefits of running twice a day are what has kept them in the tracks.
It is incomprehensible how you would manage to hit the tracks twice in a single day. More often than not, people who run twice a day are thought to have a higher risk of injury.
Steve Magness, an exercise physiologist and cross-country coach at the University of Houston, says there are many benefits associated with running twice a day.
Studies conducted cite that some of the benefits of running twice a day are: boosts fat-burning and using more of glycogen stored in the body for energy production.
Running in the morning and night also increases mitochondria production, which delays fatigue after a run.
According to Greg McMillan, a physiologist and founder of McMillan running, it is advisable you reduce the time between the runs. This enables the body to recover faster.
“By shortening the time between runs, you’re challenging your body to recover faster,” McMillan says adding “And a faster recovery is a good thing.”
A word of caution before you embark on reaping the benefits of running twice a day is to study your body and identify what type of a runner you are. This helps in determining how long you can run.
Running twice a day for a beginner is, somewhat, tricky. It is likely to take a toll on them.
They have to build a strong two-a-days plan.
Ryan Bolton, the founder of Bolton Endurance Sports Training (BEST), notes that “Really, two-a-days can be incorporated into a training plan at any time.
However, I like to build people up on one-a-day running before adding two-a-days. Then, two-a-days can gradually be added to increase volume and to add specificity to training.”
If you are a marathoner, you can increase your mileage and range of motion with a second run in a day.
HOW MANY TIMES A DAY SHOULD YOU RUN?
Running daily comes with a lot of benefits for the body. It reduces the chances of suffering from chronic diseases.
Running twice a day cements all these benefits. The chances of suffering from a heart attack, stroke and diabetes are low.
However, running for five to 10 minutes for each session is recommended as overdoing, it leads to injuries.
Again, your individual goals determine how healthy it is to run twice a day.
10 INCREDIBLE BENEFITS OF RUNNING TWICE A DAY
1. REPAIRS MUSCLE
When you decide running twice a day, split the minutes you run into two. This increases the human growth hormone, which peaks with the first 40 minutes of the up.
The human growth hormone is crucial in the repairing of torn muscles. The hormone also contributes greatly to the building of muscles in the body.
2. PROMOTES WEIGHT LOSS
Another one of the benefits of running twice a day is, it leads to a spike in the body’s resting metabolic rate, which is great for weight loss.
Studies show that the intensity of the training duration determines the speed and rate at which you burn fat and calories. The more fat and calories you burn, the more pounds you lose with time.
Running for at least 30 minutes spikes your metabolism. When you hit the tracks twice in a day for the same amount of time, the body’s metabolism continues to burn calories even after you stop the running.
A word of caution when running twice a day is to be cautious on the diet as it could leave you feeling hungrier and trigger binge eating.
3. INCREASES TRAINING STAMINA
There is nothing as rewarding than building stamina in the running. Two-a-day or the double run gives you an enhanced training routines.
Your body’s glycogen is usually in a depleted state, and the body works on the wave of depleted state. This creates training adaptations, especially for marathoners.
Research shows that glycogen content, fat oxidation and enzyme activity spike with a double run daily.
4. EFFICIENT RECOVERY
Assuming you run for 8 miles daily – in the morning and evening – it means that your training gets easier, your body has already adapted.
With daily double runs, the training gets easier because you have a chance to refuel between these runs. It also increases the rejuvenation of muscles with, oxygen, blood and other nutrients.
5. MANAGES LONGER TRAINING DAYS BETTER
If your typical training day has 10 miles on the board, you can easily cover them running twice a day.
You can do five miles in the morning and five other miles in the evening. It is convenient and also boosts your overall training performance.
6. REDUCES DEATH BY HEART ATTACK, STROKE
The American College of Cardiology cites that a daily run significantly reduces the risk of death from cardiovascular diseases such as heart attack and strokes.
Studies published in the Journal of the American College of Cardiology recommend at least 75 minutes of running weekly to keep you in the safety zone.
7. LOWERS RISK OF DEVELOPING CANCER
The National Foundation for Cancer Research found out that cardio exercises – ruining among them – effectively combated the development of cancer in the body.
What happens when you run twice daily is that your body lowers the secretion of insulin and estrogen hormones, which instigate the progression of cancer in increased levels.
Running helps reduce inflammation and boost the immune system.
8. PREVENTS SKIN AGEING
While ageing is a natural body process, running does more justice to the skin. According to the American Academy of Dermatology, running and other forms of aerobic exercise increase blood circulation.
This, in turn, gives the skin the glow and youthful appearance.
However, the study cautions against exposing the skin to UV light and smoking, citing that they make the skin age faster. Use of sunscreen is recommended.
9. IMPROVE YOUR BRAIN HEALTH
Running twice a day has great benefits for your brain health. It cushions you against suffering from neurological diseases such as Parkinson’s and Alzheimer’s disease.
Neuroscientists say that running sharpens the brain’s focus, suppresses stress and improves the mood.
It promotes a balanced production of crucial brain hormones which aid in memory, brain strength and performance.
10. IMPROVE SLEEP QUALITY AND MOOD
A study conducted by researchers in the past among adolescents who hit running tracks daily showed that their sleeping pattern improved. They slept deeply, were happier and were able to concentrate more.
There is so much to say about running twice a day. It is not just a great thing for professional athletes but for everyone looking at improving their general body health.
In a century where cancer and cardiovascular diseases are taking away thousands of life, a double run could reverse thus epidemic and bring down the statistics.[related_posts_by_tax posts_per_page="4"]