Running and Bone Health - Is Running Bad For Your Bones & Joints?

Looking to boost your bone health? Look no more. Running and other weight bearing exercises have been proven to promote and improve bone health. Still, many weight bearing exercises, especially running, have had a bad wrap among fitness enthusiasts.

In fact, many believe that running is actually hazardous and can lead to serious bone problems such arthritis, osteoporosis and other bone and joint problems. This couldn't be farther from the truth.

Running and Scientific Evidence

1st Study:
In a study done by the American Running & Fitness Association, the researchers have came to the conclusion that running promotes high bone density, thus better bone health. According to this study, the stress that our bodies go through when running force it to adapt in order to withstand the high impact nature of the activity. It's all about positive adaptation. In addition, runners will eventually enjoy stronger bones and suffer less problems.

2nd Study:
Many fitness enthusiasts have linked endurance running with accelerated rates of osteoarthritis. Not true. According to a scientific study conducted by Lane and a co-investigator in 1993, the researchers found no definite disparity in the incidence of osteoarthritis among runners and non-runners. Not only that, the researchers concluded that running does more good to the bone than leading a couch potato lifestyle.

Why Runners Often Get Injured?
Don't get me wrong, like any other high impact sport, running can lead to injuries and other health problems. But what causes the bulk of the trouble is the way you go about the activity.

If you want to steer clear of injuries and stay injury free, stick to these following rules:

• Start your workouts with a decent warm-up and finish it with a cool-down. Stretch afterwards.
  
  
• Pick the right running shoes. If your shoes are too tight or too old, get rid of them and look for a new pair.
  
  
• Start the intensity slow and build it gradually. Don't do too much too soon at too quick of a pace.
  
  
• Pick the right training surfaces. Steer clear of rocky or uneven running routes as they increase the chances of injury.
  
  
• Develop good running habits such as relaxation and mid-foot landing.
  
  
• Space out your training days with a recovery day.
  
  
• Never ignore pain or injury. Always address your discomfort the right way.
  
  
• Take ample recovery, especially in times of fatigue or overtraining.

These prevention measures are enough to help you run injury free for life. The most important things to follow are to take ample recovery, listen to your body and always train within your fitness level.

Humans Are Built To Run
It does not take a degree in biology to conclude that our bodies were designed from the factory to move and run. During our thousands of years of existence on this planet, survival depended on one main thing, your speed and ability to move. Whether running away from a predator or catching dinner, running is built into our survival. Evolution has equipped us with the right tools for the job, so embrace your natural need for speed. It's there for a reason.

By David Dack