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Home Sport-Specific Running Training Is Running Bad for Your Bones and Joints?

Is Running Bad for Your Bones and Joints?



Is Running Bad for Your Bones and Joints?

Regular running and superior bone health go hand in hand. According to many studies, running has been proven to promote good bone health. Not only that, regular running can boost your stamina and fitness level, help you shed the extra pounds for good, decrease the likelihood of cardiovascular problems. The list goes on.

Nonetheless, running has a bad rap in many fitness circles. Some people believe that running is actual bad and can permanently harm the bones and cause osteoporosis and other bone problems. Running does lead to injuries, but that’s not the whole truth.


 

 

Running and “Bone Problems”


Contrary to the popular belief, a recent study conducted by the American Running & Fitness Association, have concluded that running actually promotes higher bone density. In fact, other studies have comes to the conclusion that regular running can help against arthritis and other serious bones and joints problems.


For instance, Osteoporosis affects more than 200 million people worldwide. Luckily, weight bearing exercise, running is the best example, are the ideal training strategy for promoting and maintaining bone health. A study done at the University of Missouri have found running to be more effective then resistance training on promoting  and boosting  bone density.


Other people have linked accelerated rates of osteoarthritis with endurance running. This couldn’t be further from the truth. And there is scientific evidence to back this claim. According to a study published by Lane and coinvestigator in 1993, the researchers have come to the conclusion that there is no difference in the occurrence of osteoarthritis in runners and non-runners. In fact, running does more good to the body than leading a sedentary lifestyle. 


 

 

What Really Causes Injuries?

Nonetheless, running is not 100% safe activity. In fact it does lead to a myriad of injuries and health problems. But no need for worry. Most of the trouble can be avoided if you just follow these prevention measures:


 

- Start your training slow and build the intensity gradually. Most running injuries come as the results of doing too much too soon.


- Always start your workout with a decent warm-up and end it with a cool-down.


- Choose the right running shoes. If you’re shoes are old or don’t fit, ditch them and look for new sole-mates.


- Choose your running surface carefully. An improper or uneven surface increases the likelihood of injury.


- Develop good running form and mechanics.


- Stick to the ten percent rule. Increase your running mileage incrementally


- Take ample recovery—especially after  a hard training session


- Listen to your body and adjust your training accordingly.


 

Here you have ! the scientific facts  prove that running is actually good for your bones. So when you hear someone bashing on running, please give them the correct facts and you may find yourself a new training partner. Just make sure to run the right way and stay within your fitness level. 


 

 

Links to the studies:

http://www.americanrunning.org/w/article/in-the-long-run-does-running-cause-oa

http://munews.missouri.edu/news-releases/2009/0226-hinton-bone-density.php

http://jama.ama-assn.org/content/255/9/1147.short

http://www.jaoa.org/content/106/6/342.full#ref-16






About the author

David DACK is a runner and an established author on weight loss, motivation and fitness.

If you want more free tips from David DACK, then go to  http://runnersblueprint.com/weightlossrunning.html and for a limited time you can download his 35-Pages "Weight Loss By Running" eBook  for FREE.



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