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!

There are many benefits to strength training: decrease injury risk, increase performance potential, to look and feel better.  Maybe you have experienced these benefits, but maybe not.  I hate to use the phrase, No Pain No Gain (it’s so two decades ago), but there is some truth in any cliché.

No Pain, No Gain

Your muscles get worked with every subtle movement you make.  Walking from the office to the water cooler doesn’t leave you burned and sore the next day, but if an elevator breaks down and you’re forced to walk 13 flights of stairs, well, consider it a free gym membership. 

Each of your 640 skeletal muscles has a threshold

 of exertion before it fatigues (i.e., gets in a workout).  Most of the time our muscles are working below threshold.  And everyday you are raising or lowering that threshold by tiny micro adjustments.  For example, if the message you send to your quadriceps today is that getting up out of a chair is their only job, then they adapt.  The body, after all, is just a factory that produces whatever you demand.  And the threshold is lowered.  Thirty years of that and you’re left with a dusty factory floor, 4 part-time workers, and an empty vending machine.

 So move already!

Snail on the move

Walk the 30 flights to your office once a week.

Close your office door and do 25 or 50 squats (no warm up required!).

Go on a walk after lunch.

Join a gym and start doing something, anything.

Don’t get stifled by the what, when, where, and why’s.           

Just Move It!