What effects does running 5k daily have on your body as a complete beginner? Here’s a look at the impact it can have.

While we all admire the individual who transformed from a complete novice to someone who runs 5k daily, it certainly seems like a significant amount of effort.

Even if you've already given up on your New Year's resolutions to get healthier and that one-month free gym membership is just sitting unused, remember that you can begin your journey to wellness at any time.

That's what a bloke called Luke Longden did, as he decided to run 5k every day from a starting point of no previous running training.

By the end of the month, he'd shaved about 10 minutes off his time, and could see the improvements his exercise regime had on his body.

While everything is quite remarkable, if you're considering taking up running, you may want to approach it in a way that's distinct from Luke's method.

Although running offers numerous health benefits, health professionals caution against making it a daily routine, as the strain it places on your body may lead to discomfort and pain.

Excessive strain on your muscles can lead to injuries, especially since running is a high-impact exercise. It's important to allow your body some time to recuperate from the stress it's experiencing from the hard surfaces.

In any given week of physical activity, it's advisable to limit your running to no more than four days within a seven-day period. This approach helps prevent excessive strain on your lower body muscles, ensuring they have adequate time to recover and rebuild.

Exercise physiologist Biara Webster told LiveStrong.com: "To decrease the risk of injuries to newbies, I would advise running every second day, alternating your program with strength training, especially of the core and legs if running is your goal, and/or alternative cardiovascular exercises, like swimming or cycling."

Use the days in between to focus on different muscle groups or simply allow your body some recovery time; otherwise, you might find yourself limping due to aching joints later on.

While Luke's ability to start running 5k a day is impressive, the NHS recommends that you build up your running ability over time.

While some individuals may be capable of jumping straight into a 5k race, and many could likely manage it if they had to, gradually increasing your endurance and establishing realistic goals may allow the tortoise to reach the finish line in far better shape than the hare.

While it's possible to push yourself too hard with running, it can be an incredibly beneficial activity for your health as long as you keep your limits in check.

It will greatly enhance the health of your heart and lungs, and when paired with an appropriate diet, it can also aid in weight loss. Additionally, for certain individuals, it can lead to improved bone density, offering protection against conditions such as osteoporosis.

Besides promoting a healthier cardiovascular system and a more toned physique, running can also offer substantial mental advantages.

In summary, running is beneficial for your body. While daily running can potentially lead to overexertion of your leg muscles (pun intended), engaging in running several times a week is highly advantageous for both physical health and mental well-being.