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It’s great to see that the better weather is finally here, and the paths around the estuary and along our Coast beaches are full of people out exercising – including running.
I often get asked in my practice about running, particularly if it’s “any good for you”, as there seems to an idea out there that it isn’t, and that runners are going to end up hobbling along later in life.
Well the good news is that in general, (and obviously everyone’s individual circumstances are different) running can be good for you. A properly set-up and monitored running program can help with weight reduction, improve bone density, and reduce the risk of developing many diseases such as heart disease and diabetes. Despite the common notion that exists, scientific studies show that runners actually have a lower likelihood of developing age-related changes in their hip and knee joints (the ‘wear-and-tear’ that we hear about as we age) than non-runners! So there is also a smaller chance of having to undergo a hip or knee replacement in runners as well.
Compared to other endurance activities such as swimming, walking and cycling however, there is a relatively high chance of developing a ‘soft tissue’ injury from running, which include sprains and strains to the muscles, tendons etc. Some of these problems you may have heard of are things like anterior knee pain, Achilles tendon problems, ‘shin splints’ and ilio-tibial band syndrome. Studies seem to show that beginners are more likely to get these kinds of problems than experienced runners.
But the good news is that there are things that can be done to reduce the chance of you getting these kinds on injuries. Here are some simple tips that can be used: Build Up Slowly! This is the biggest problem I see – someone ‘gets the bug’ when they start running and suddenly are running every day, with big increases in a short space of time, ultimately leading to a break-down of some sort. As a rule of thumb, don’t increase your weekly mileage by more than 10 percent a week, and don’t increase the distance of your longest run by more than 10 percent at a time. This is all-important when coming back from an injury, or from a break in running. • Rest. Our body needs to rest and recover from exercise, so make sure there are days in the week when you are not running. It is a good idea also to cross-train, or in other words do another form on exercise that doesn’t use the same muscles as running. But have at least one day of rest a week also. • Look after your feet. There is no one size fits all when it comes to running shoes because we all have different foot types, postures and biomechanics. Talk to someone that has some knowledge about shoes, and go with the one that fits your foot type, not the one that looks the funkiest (and a recent study showed that it doesn’t necessarily have to be the most expensive one either). Replace them as regularly as you can afford, if you are running a number of times a week. • Pay attention to your butt! Strengthening your gluteal muscles (as well as leg muscles such as quads and hamstrings) will improve your form while keeping your pelvis stable, and will lessen the chance of the tendon down the outside of the leg (the ITB) from tightening and causing problems. • Stretch. Stretch regularly to improve and maintain flexibility, use a foam roller or ball to get into those tight spots and increase your range of motion and reduce any niggles. Spend 2–3 minutes on each muscle group twice a week.
Hopefully these tips will help to keep you out there running well. Please consult your health provider before starting any fitness programme if you have a history of health issues, and if you are not sure where to start and are able, see someone qualified to give you a good programme to build on.
Wishing everyone a happy and healthy Christmas and New Year’s break.
