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Balancing the benefits and consequences of running

Posted November 7th, 2006 at 1:00 PM by Anuradha Kher

Section: Running & Training, Injury & Rehab

cross training stretching injur prevention back spine jointsRunning is one of the most popular forms of exercise and participation in the sport is growing exponentially.

A large part of running’s appeal is that it is easy to get into; requiring only minimal equipment and can be done almost anywhere. For the most part, people run (usually in an effort to stay in shape and/or relieve stress) without giving the activity enough consideration.

Getting started: Things to consider
Beginners and/or runners who are coming back from a long layoff, often do not fully appreciate the possible consequences of the sport. On the other hand, there are also a whole slew of overlooked benefits of running that go beyond just staying in shape or relieving stress. In order to get the most out of running (and to prevent injuries), runners must realize the importance of a sound training plan and cross-training in order to offset the consequences.

It is imperative for beginners to progress slowly. Individuals who are resuming running after a long break also need to begin slowly and must consider what has changed over the years (i.e. - their weight, health issues, injuries, etc). If these factors are ignored one can put themselves at a significant risk of injury.

Possible negative consequences of running and ways to avoid them:
A methodical plan and varied training program goes a long way for these types of recreational runners. In such cases, injury can be prevented by alternating the frequency, intensity, and type of aerobic activity and by performing consistent resistance training to strengthen the muscles and other supportive structures (i.e. - tendons, ligaments, and joints). Stretching before and after a run is crucial as well to help limit muscle tension and to prevent muscle strains and tears. Stretching also helps the body heal and recover faster following a training session. The importance of comfortable and supportive footwear cannot be stressed enough. A bad pair of shoes can lead to a myriad of injuries.

The impact nature of running can take a very significant toll on your body, especially your knees, ankles, feet and toes. This inherent injury risk can be minimized through the use of cross-training. One can still achieve similar cardiovascular benefits this way via sports that are easier on your joints (such as cycling and swimming).

Balancing the pros and cons of running:
Runners argue that even though the physiological benefits are similar with cycling and/or swimming, nothing compares to the emotional and mental highs that stem from running (aka - Runner’s High).

However, it may be necessary to occasionally sacrifice this runner’s high in order to protect your body. Research shows that every heel strike during running increases the ground reaction forces to at least five to six times the individuals body weight. In other words, a 180-pound man would inflict approximately 900 to 1,000 lbs with every heel strike during his run. In a mile run, foot contact is made at least 1,700 times. It’s easy to see how foot contacts plus force transfer can lead to injury if proper precaution is not taken. Research unequivocally demonstrates a rise in reported injuries from running as the frequency and duration or distance covered is increased.

That is not to say that running doesn’t provide a significant number of benefits. For example, research has shown that as little as 10 to 15 minutes of moderate-intensity running can positively enhance mood. Other benefits include:

  • Positive changes to body composition
  • Increased aerobic capacity
  • Lower blood pressure
  • Reduced cholesterol levels
  • Improved heart health
  • Protection from disease
  • Boosts the immune system by creating a higher concentration of lymphocytes—white blood cells that attack disease

Remember: Start slow, be realistic, occasionally replace a run with cross-training, wear proper shoes, stretch and always warm-up before and cool-down after your workout.

These tips may seem arduous, or even unnecessary to some, but you can’t enjoy all of the benefits of running unless you stay healthy and injury-free.

Keep on running . . . because life is short . . . and there are many more miles to be run!

***Note: We encourage EVERYONE to see a doctor before altering their diet, taking a supplement and/or performing athletic, fitness or other strenuous physical activity. It is your responsibility to evaluate the accuracy, completeness and usefulness of any information, instruction, opinion or advice contained in the content. Please also see our complete disclaimer.***

Statistical Source: [Canadian Journal of Health and Nutrition]

Picture from: [DSM]

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