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The NYC Marathon is over, and its participants are headed home to soon once again begin training for next year's run. Running is popular for many reasons, and some of us feel almost addicted to it. So, whether we aspire to begin a
running program, run just a few miles a week, or we want to improve our
performance (for the next marathon?), here's "Running and It's Impact" on
our health, that is.
Running is a weight bearing exercise that is highly effective for maintaining
our bone mass. The stress it places on our bones every time we land, generates
a force that is 5-6 times our body weight. Since our bones are living tissue,
they respond to this impact by building more bone cells! Running of course is a
moderate to intense aerobic exercise (jogging may be considered moderate, while
running is more intense due to its faster speed), which can increase and
maintain our cardio-respiratory fitness and health. And when running
enthusiasts mention the " runner's high" they feel, it's because the brain
releases "feel good" neurotransmitters (opiate like chemicals) which is why so
many of us feel addicted to it. And we all know how these "feel good" brain
chemicals help fight mild depression. So, what are the disadvantages to
running?
Unfortunately, running places great stress on our joints and the soft tissues
in our body such as our muscles and tendons. This stress is greater if our
posture and running form is incorrect. Running is also more stressful to our
joints if we do not strength train to strengthen the muscles which support our
joints and absorb the impact. Running like most things, requires some thought
and planning. Also, we should be aware that the very feel good
neurotransmitters that give us the high mood, also block pain signals
temporarily, which is why we might continue running through an injury when we
shouldn't! So, here are a few tips to keep in mind if we are running year
round, marathon or not.
Let's:
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Cross-Train: Let's add some cross training to our routine such as
cycling, swimming, and fast walking. Many of our injuries are a result of repetitive
stress. Let's give our body a rest from the hard impact, and train our
muscles in different ways. Training for a race? Try race-walking. A study done
on Olympic athletes showed race-walking (technically racewalking begins at 6
mph) to be an effective training method that can enhance running ability. And
let's not forget about strength training for our upper body to help improve our
posture, a vital component to getting those deep breaths!
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Start slowly: This tip is for us beginners and experienced
runners when we change any variable such as our running surface, shoes,
geography (uphill vs. flat) and so on. Why? One client who had been used to
running on a flat surface, ran 5 miles mostly uphill and created a chronic
tendonitis in her shins!
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Vary our routine: Let's challenge ourselves by doing interval
training (changing speed for instance). Our bodies adapt to the same training
methods, so if we want to increase our fitness level, let's add some variety to
our routine. This can also be good for those like myself who cannot run for
more than a few minutes (I had knee surgery years ago). Now during my fast
walk, once per week I add in a few fast 20 second sprints, and I've increased
my fitness level and renewed my interest with a new challenge. I have also
added a little more impact on my bones!
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Wear the right shoes: This is important for all our activities.
For example, fast walking is more difficult to do in running shoes due to heel
thickness and walking shoes do not have enough support for the impact of
running, while running shoes do not offer enough lateral support for weight
training. Some of us need more support due to our body biomechanics, so let's
buy shoes for function, not style.
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Heed the signals. Let's heed the signals of our body. Are we
tired, in pain or coming down with a cold? Let's remember that rest is
an important part of a training program!
So, let's make our running and exercise program as safe as possible and keep it
enjoyable. I also like to suggest that we seek the advice of our doctor before
we start anything new or if we're in pain.
Happy Running!
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As founder and director of The Nutrition at E.K.C. in New York City, June provides counseling in several specialized areas including Health & Fitness Assessments, weight loss, and sports nutrition for the active.
June's background includes her educational and practical experience which spans Exercise Science, Nutrition, and Behavioral Science. She is certified as a Lifestyle Counselor by the A
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