Can you overdo it if you run day after day? If you’re wondering about the effects of your daily dose, here’s a list of all the benefits that you can gain when you make running every day a regular habit. Type I muscle fibers can get bigger, but not to the same extent as those type II fibers,” Buckingham explains. Better Body AwarenessSpending more time on your feet can raise your body awareness, particularly to how your body is responding to running every day as opposed to every other day, five days a week, or only on weekends. Keep in mind that when you change your running routine, some soreness is to be expected as your body begins to adapt to running every day (see above on the advantages to your nervous system).