04/10/2022
Running is one of the most common forms of cardio exercise. It makes sense when you think about it. You can do it almost anywhere, and equipment costs are are relatively low. But have you heard people say running is bad for the human body? Whether it be the back, knees, or just bones in general. It’s often associated with the risk of developing osteoarthritis, a common joint disease.
So, is there any truth behind these assumptions?
Let’s look at a few scientific studies to consider the facts.
Where does running get its bad reputation from? Well, it is a repetitive, high-impact based exercise, and it can undeniably lead to injuries from time to time. A study published in Current Sports Medicine Reports estimated that 50% of runners experience a running induced injury each year. Some of the most common injuries for runners are Shin Splints, stress fractures, and Runner’s Knee (that’s right there’s even an injury named after the activity) but it’s generally accepted that the benefits of running outweigh its potential risks. Furthermore it can actually have a protective effect on the body.
A number of studies have looked at the effects of running on the knees. One study, published in the American Journal of Preventative Medicine in 2008 followed a group of long distance runners for 18 years, taking into account a series of x-rays from throughout the period, and comparing them to a control group. There were actually signs of osteoarthritis in just 20% of the runners, whereas that figure rose to 32% of non-runners. Another study, led by the Camilo Jose Cela University in Madrid and published in the European Journal of Applied Physiology in early 2016 compared the bone density of marathon runners, semi-marathon runners and non-runners. Researchers looked at the calcaneus (a bone located in the heel of the foot) and found that marathon runners have the best bone density, followed by the semi-marathon runners. This was measured using a variable called the rigidity index. The researchers concluded that running can actually make bones denser, thanks to the repeated impact with the ground.
So it seems running is very effective in slowing down the decline in bone-mineral quality that comes with age. In fact, articular cartilage in the knee benefits greatly from activities like walking and running.
Why do so many runners end up getting injured then?
The activity itself isn’t inherently dangerous, but overuse can lead to injuries. That means the body isn’t able to handle the stress being put onto it, due to running too great a distance, or not resting enough between runs. Bones actually adapt gradually to increased levels of effort, but to do so the cells have to be destroyed through a process called Mechanotransduction. In the long term it leads to a more solid bone structure, but it doesn’t just happen overnight, so I can’t stress enough how important it is to get enough rest in between runs. Experts generally suggest beginners run a maximum of 3-4 times a week.
Certain other variables can also make runners more prone to injury, such as bad form, poor quality running shoes, and running on the wrong type of surface. A great option for those living in Merida is the Salvador Alvarado Sports Park, which has a shaded walking/running track that surrounds the park just inside the wall. In the centre of the track, is a smaller official track with lanes. I also like to take my two eldest kids cycling/ scooting along the Paseo Verde, but as it has little shade It’s best to run this in the early morning when the temperatures are cooler here in Mexico, to avoid overheating!
Enjoy your run!
