It would seem that the benefits of training are obvious: they increase endurance, strengthen the body, and improve health. And not everyone thinks about why it is harmful to play sports if you do not follow certain rules. 
The desire for a beautiful body and excellent health sometimes even takes on somewhat perverted forms: people stay in the gym for hours, trying to achieve perfection. Which leads to microtraumas, sprains, pain. And muscle pain can permanently disable you and nullify all efforts to achieve certain results.
Only consistent alternation of active and moderate loads will preserve health, since in a short period of time it is simply impossible to achieve the body promoted by the modern fitness industry. 
Plus, constant stress can lead to increased cortisol levels, which is the body's normal response to stress. And if not enough time passes between approaches, then the hormone remains elevated, which can lead to sleep disturbances and other problems. If you do not take breaks between workouts, the body will not have time to replenish the glycogen deficiency, which will negatively affect recovery and cause muscle pain and a feeling of weakness.
It is important to realize that if any type of training causes pain, then this particular complex is not suitable. Pain is a litmus test, a signal that cannot be ignored. When muscles are overloaded, anaerobic glycolysis occurs in them - the process of breaking down glucose using oxygen, which the muscle is no longer able to cope with. As a result, cleavage occurs without oxygen with the formation of lactic acid. It provokes heaviness, cramps, and discomfort.
The danger of increased stress and running 
In the case of increased loads, there is a danger of injury to bones and joints. If the load is impactful, as in the case of a jump or jumping lunge, then the risk of injury is high.
In the case of such a seemingly harmless run, the main load is taken by the ankle and foot. But joggers who have not previously familiarized themselves with the theory often get injured in their knees. If the coatings in halls and stadiums are springy and partially reduce the load on the body, then in the case of asphalt the impact index will be significantly higher. And it is very important to choose the right running shoes that absorb shock.
Before starting classes, it is important to realize that there are no universal training programs that are suitable for everyone. They must be compiled taking into account individual characteristics, level of training and chronic diseases. Therefore, it is best to start with a trainer who will select the optimal load so that the result is achieved extremely quickly, but with a minimum of health risks.
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