More is better—with oxygen, love, peace . . but NOT running.  The same is true for plenty of other healthy habits: too much iron in your diet leads to iron overload; Drink too much water and suffer water poisoning!  Some is good, more and more and more is not better.  Yet, people insist on pushing themselves until something breaks, and then blame it on the sport.

Let’s run the facts.  The risk of injury is higher when running, true.  But, consider why.  The increased injury risk is caused by impatience (i.e., pushing the speed and/or distance beyond what your body is trained for).  Yes, running produces higher ground reaction forces (i.e., impact forces) than

most other aerobic sports (basketball is a good example of a sport that produces greater impact forces), so your shock absorbing systems (knees, ankles, feet, and the kinetic chain from your toes to your tail bone) are stressed.  But it is the overzealous behavior of some runners who run further or faster sooner than later, that causes bodies to break down.  Here’s a video that supports the claim from Dr. Crane:

If you’re still on the fence, then answer this: Is running at an easy pace for 10 seconds bad for you?  Assuming you’re starting without injury, then no, 10 seconds of running shouldn’t be bad for you.  What about 60 seconds?  10 minutes?  Running requires conservative progress.  If you’re new, then start with a safe, comfortable pace and duration, and then slowly (after month’s time) build from there.  Remember… patience ‘runs supreme!

There is no universal rule when determining a healthy (versus unhealthy) duration and pace.  There are just too many variables to consider (e.g., exercise history, joint health, how well your knee hinges, tight muscles, weak muscles, etc.).  Talk to a running coach to establish your program, and then do it!

And now the research:

The Stanford University School of Medicine (http://www.healthnews.com/running-may-help-you-live-longer-and-healthier, 2008) studied 2 groups of people 50 and older, a group of runners and non-runners that were monitored for over two decades.  After 19 years, when most participants would have been in their 70’s, only 15% of the runners had passed while 34% of the non-runners had passed.  During the beginning of the study, the runners were averaging around four hours a week running and by the end of the study their time running decreased to only around a quarter of that time. Though their time spent running decreased drastically, researchers still saw benefits from running.

The study not only determined that exercise decreased disabilities as we grow older, but running also reduced deaths caused from cardiovascular problems. The study also found that regular running also decreased early deaths from cancer, heath disease, and even Alzheimer’s and other neurological diseases.

Another group (http://www.ncbi.nlm.nih.gov/pubmed/18483739, 2008) studied the knee joints of recreational long-distance runners.  After 10 years, no adverse long-term consequences were observed regardless of pre-existing damage at the baseline investigation!  The researchers concluded that non-physiological maximal loads (e.g., running) other than marathon running do not cause any permanent damage in the internal structures of the knee joint.

In summary, running is a healthy activity, IF you approach it in a healthy way.  When in doubt, talk with your doctor first, and then your local running coach.

Train smart!

by Scott Poston

Although often boring and occasionally lab rat reminiscent, treadmill running does have its advantages. Most runners are pace-challenged and treadmills are a quick fix—i.e., pace can be easily and accurately monitored on a treadmill. A runner can set his or her preferred pace and concentrate on important things such as good technique, breathing patterns, and leg cadence. Another advantage is simulated hill training, which burns a lot of calories, gets people into shape quickly, and incurs a relatively low risk of injury due to the imposed slow pace and absence of downhill running! Maybe those rats don’t have it so bad after all…

One of my favorite workouts is to get on a treadmill that is capable of exceptionally high grades (e.g., the FreeMotion Incline Trainer–pictured below), and do the following:

2. Set the grade to “barely joggable”, but walk instead for 1 minute.

3. Set the grade to “easily walkable” and do so for 1 minute.

4. Set the grade to “hardly walkable” and do so for 6 minutes.

5. Set the grade to “easily walkable” and do so for 2 minutes.

6. Complete steps 4 and 5 a total of three times.

7. Set the grade to zero, the speed to something easy, and cool down until you stop sweating.

8. Immediately stretch your calves and hamstrings (don’t leave the gym without completing this step!)

But before you head to the gym, climber beware. Like my writing skills, nothing is perfect. A disadvantage of working out on a treadmill is that a cloud of hot air inevitably builds up around your body, which increases your body temperature. Increased core temperature equals increased sweating rate. However, at a certain point core temperature is conversely related to performance and therefore caloric burn.  So, direct a fan at your torso and/or legs to maximize your ROI.

Bottom line: raise the grade to get in shape!