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