A Conflict Link Between Running and Orthopedic Health
When people photograph runners, two ideas come to mind: First, the best fit, the best and most seemingly unstoppable runner; a marathon runner in the 80's. Then there is the second type of runner: One who regularly experiences injuries such as stress fractures, struggles to add more miles and progress than last month. What you don't see in these two runners is the difference between the two.
Depending on your diet, lifestyle and training, you may be planning a life in which running can make your bones stronger, or you may be experiencing osteoporosis and issues such as osteopenia down the road.
Here, Therese Johnston, PhD, physiotherapist, researcher and athlete, offers advice on how to improve your training for better orthopedic health.
KEEP RUNNING TO BONE HEALTH
Running is counted as a weight-bearing exercise, good for bone health. Even one minute run each day has been linked to better bone health in women. "You need to reload the bone to get it repaired, and to change and improve," explains Johnston. Unlike cyclists and swimmers, runners in a sport of endurance also carry a load. Every step of the way, you bring strength to your legs as your weight goes down, and according to one 2009 and other study of marathon runners in 2016, running was associated with weight training when it came to building better bone density. . Race runners who regularly jump over rocks and roots may have a chance as jumping and plyometrics can also improve bone density. That doesn't mean you should skip strength training as you still want to build a high body with basic strengths, but if you haven't started yet, you don't need to panic. You are on the right track.
DO WEIGHT LOSS ACTIVITIES
Especially as you grow older, it is important to grow bones with strength training. This does not mean that you have to go to the gym and pick up a weight bar randomly and lift without a plan. Lifting weights or doing weight loss exercises is something that all athletes can try. "In order to protect the members, I think everything should be done without escaping," Johnston said. “Having said that, I have no problem with heavy workloads. Athletes need to find a coach or coach who has the experience to guide them in the first place. ” If you do not have someone to help you, or you are not interested in hitting the gym, Johnston recommends that you get some resistance bands to work with those that are heavier to get the results of a low-risk loaded exercise.
LOOK VERY TRAINING
"Everyone has a different balance when it comes to overloading, when in fact it leads to collapse," adds Johnston. Although some exercise can improve bone density, excessive training - especially when paired with breastfeeding - can damage bone health. "If a runner breaks one pressure, he 's more likely to get another one," says Johnston, who has had a similar experience.
You may think this is not you, that the breakdown of stress and over-training only happens to high-level athletes, but it is not. To avoid stress and the associated health effects, make sure you take enough time to run, encourage your training enough, and give your body rest when you experience any type of pain during running. Most of the women who suffered from the traumatic stress disorder in a recent study by Johnston said they pushed the pain to keep running.
COMPLETE YOUR RACE FORM
“I’m a person who likes to tighten my hips and glutes in the gym, which makes those muscles stronger so they can’t fail to run,” Johnston said. When working with a personal trainer, make sure you prioritize hip captors and stabilization ties along the way. However, Johnston is quick to note that running properly is just as important as proper squat or deadlift form. "As you get tired, you run differently, and that stresses your body in a different way, which can help lead to those stress disorders, which can make bone health worse over time," he explains. Fatigue is also a good reminder that you may be heading for a gymnast area, so do not be afraid to skip short runs or slow-moving trips.