The age old question of, “is running bad for our bodies!?”. Well I have broken this down into various sections to simplify the answer for you.
The short answer is no. Running, when done with proper form and precautions, offers numerous health benefits like cardiovascular fitness and stress reduction. However, excessive or improper running can potentially lead to injuries. It's crucial to listen to your body, use proper footwear, and incorporate rest days to minimise the risk of musculoskeletal injuries.
There are tissues more prone to injury with the movements/pressures you place on them through running which cause some frequently associated injuries. Common running injuries include shin splints, runner's knee, Achilles tendonitis, plantar fasciitis, and stress fractures. If you have ever had one of these, don’t panic and quite running forever. Try and understand why you have the injury (even if repetitive) and work on the corrective action. This may be simple or complicated, but don’t ignore it and carry on banging your head against the wall. You may need help from a manual therapist to help diagnose and advise you. Or you may be able to experiment with a few stretches/strengthening exercises to rid you of the issue.
So how do you get started with running to avoid such injuries as these? Start gradually with a mix of walking and running. Invest in good running shoes, maintain proper form, and gradually increase your pace and distance. Incorporate rest days to avoid overtraining, and listen to your body. A proper warm-up and stretching routine with gradual increases in intensity are a necessity for maintaining tissue health.
It’s not all about the activity however! Let’s talk about diet! A balanced diet for runners should include carbohydrates for energy, lean proteins for muscle repair, and healthy fats. Hydration is crucial to maintain tissue health, so drink plenty of water. Consider incorporating fruits, vegetables, whole grains, and sources of iron and calcium. If possible, try and tailor your diet based on individual needs.
Recommended Supplements for Bone/Joint Health:
Vitamin D and Calcium Combo - https://amzn.to/3Sy2R4j
Glucosamine - https://amzn.to/3Sqg4w0
Protein Powder - https://amzn.to/3WELJMJ
Protein Bars - https://amzn.to/4d5cIae
Recommended Trainers (walking/daily activity only):
Men's Hoka Trainers - https://amzn.to/4d3iCsd
Women's Hoka Trainers - https://amzn.to/3YsRTAT
If you have any personal advice from your experiences with running and injuries, please pop them in the comments below to help others.
Ben
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