Is Running Good for You?
Running is absolutely good for you! There is no question about it. The benefits and impact of running on your health can vary depending on several factors, including your individual fitness level, goals, and overall health. Here are some of the potential benefits of running:
Cardiovascular Health: Running is an excellent aerobic exercise that can improve cardiovascular health. It can help strengthen your heart, reduce the risk of heart disease, and lower blood pressure. Runners also have the second highest VO2 Max compared to all other athletes. Cross Country Skiers are ranked number 1. This is why I switch to cross country skiing in the winters up here in Northern Wisconsin.
Weight Management: Running can be an effective way to burn calories and aid in weight management. The mainstream fad these days promotes lifting heavy and HIIT workouts for the best methods of losing weight. I can get you weight loss results with only running. End of story. No other changes to your diet or lifestyle. Although, healthy lifestyle choices are crucial for all around health and wellness. Especially when we talk about longevity.
Mental Health: Running has been shown to have positive effects on mental health. It can reduce stress and anxiety, improve mood, and even help with conditions like anxiety and depression.
Muscular Strength and Endurance: Running can strengthen the muscles in your legs. It also builds endurance, which is useful for various physical activities. It is crazy to think about the physiological changes that happen when you run. Oxygen and fat become primary fuel sources in the body. Capillary networks expand and allow oxygen exchange more efficiently in the muscles. There are so many amazing things that happens with consistent running.
Bone Health: Weight-bearing exercises like running can help maintain and improve bone density, reducing the risk of osteoporosis. Wolfs law explains that your bones adapt to the stresses applied to them. If you consistently run, the repetitive stresses applied with each step will force your body to become stronger to support each stride you take.
Improved Respiratory Function: Regular running can enhance how well the body absorbs oxygen and can utilize it for energy. It does not improve lung capacity like many sources suggest. What does happen is your body will adapt to use the entire amount of oxygen that your lungs do provide. Most of us don’t tap into the full potential that our lungs provide us.
Social Benefits: Running can be a social activity, promoting social connections and offering a sense of community, especially if you participate in group runs or races. I love the social aspect of running and find it hard to stay motivated without other runners. If there isn’t a running group for you to join. Think about reaching out to me and I will let you join mine and you can share all your running journey with me!
However, it's important to note that running may not be suitable for everyone. Factors to consider include:
Individual Fitness Level: If you're new to running or have underlying health conditions, it's essential to start slowly and consult a healthcare professional if you have concerns. I am the perfect person for this as a Doctor of Physical Therapy and a certified running specialist. Schedule a call and we can talk through how to get started for where you are at. I would love to help you out!
Injury Risk: Running can put stress on your joints, particularly the knees. Overuse injuries can occur, so it's crucial to use proper form, wear appropriate footwear, and listen to your body to avoid injury. Overuse injuries are very common among runners, but it’s not because they run too much and use their body too much, it is because their bodies aren’t prepared for the task, they ask it to do. With proper training, you will be able to avoid the “overuse” injuries all together.
Age and Health Conditions: Older individuals and those with specific health conditions should consult a healthcare provider before starting a running program. Again, consulting a Doctor of Physical Therapy and a Certified Running Coach (like me - 2 in 1) is the best person to talk to if you want to get into running. Your medical doctor doesn’t specialize in physical activity, so why would you ask him/her if it is safe to become more active again?
Running Surface: The surface you run on can impact your risk of injury. Softer surfaces like grass or tracks are easier on the joints compared to concrete or pavement. This is true, but like Wolf’s Law discussed above, your body will adapt to any of the surfaces you so choose to run on. The secret is to listen to your body and if it is more sore than normal, take more rest or switch up your mode of training (cross train). Cross training allows your body to continue making improvements, just with different stresses applied to it. Which means, you build stronger, more resilient muscles, ligaments, tendons, and bones while you take a break from running. Then, when you return to running, your body is ready to perform at a higher level.
Balance with Other Activities: Incorporating a variety of exercises and cross-training can help reduce the risk of injuries and enhance overall fitness. Especially when we talk about becoming better athletes. The more skills you master, the better you are at everything you do in your specific sport. Your body will think you!
In conclusion, running can be a healthy and beneficial activity for everyone. It is essential to approach running sensibly and consider your individual circumstances and goals. If you're new to running or have health concerns, it's a good idea to consult with a healthcare professional or a fitness expert to create a safe and effective running plan. I do this exact thing, so send me a message in the contact section or hop on a call with me and we can chat about how to help you reach your goals!
If you have any questions, feel free to reach out via email or book a free 15-minute call on our “get started” page and I’d love to chat with you about your goals and give you some tips to get you on the right path!
Stay Strong and Stay Healthy! 🔥✊
Dr. Jayson Dahlquist DPT, CAFS, Certified Running Specialist/Coach
