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Is Running Good or Bad for Your Health?

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Re: Is Running Good or Bad for Your Health?

#81

Post by pg314 »

greenspot wrote: post #75
nbschulze wrote: post #15

I ran 80-90 miles per week while in college and continued running 20-30 per week for a couple of years after until my knee stopped cooperating (I'm really looking forward to knee surgery in October). I have experienced some of the described symptoms (irregular heartbeat and etc), but wouldn't have done much differently. Honestly, this article basically boils down to 'do what your body can handle'. People are differen…

You write... > Some people can handle 120 miles per week after you... > ran 80-90 miles per week [...] I'm really looking forward to knee surgery in October) Apologies for being a bit harsh but the cause-effect-relationship is crystal clear. Extensive running puts a tremendous strain on our knees. You don't need to be a doctor, scientist or professional runner to know this. And just 20-30 miles/week over a long perio…

It is not clear that running is bad for the knees. Recent studies ([1], [2]) find no evidence of any adverse effects, rather the contrary (lower incidence of knee osteoarthritis in the running group). One possible explanation is that the runners were less likely to put on weight over the years, leading to lower day-to-day stresses on the knees.

[1] Eliza Chakravarty et al. "Long distance running and knee osteoarthritis: A prospective study," American Journal of Preventive Medicine, 2008, 35(2), 133-138

[2] David Felson et al., "Effects of recreational physical activities on the development of knee osteoarthritis in older adults of different weights: The Framingham Study," Arthritis & Rheumatism, 2007, 57(1), 6-12

Re: Is Running Good or Bad for Your Health?

#82

Post by dlubarov »

greenspot wrote: post #75
nbschulze wrote: post #15

I ran 80-90 miles per week while in college and continued running 20-30 per week for a couple of years after until my knee stopped cooperating (I'm really looking forward to knee surgery in October). I have experienced some of the described symptoms (irregular heartbeat and etc), but wouldn't have done much differently. Honestly, this article basically boils down to 'do what your body can handle'. People are differen…

You write... > Some people can handle 120 miles per week after you... > ran 80-90 miles per week [...] I'm really looking forward to knee surgery in October) Apologies for being a bit harsh but the cause-effect-relationship is crystal clear. Extensive running puts a tremendous strain on our knees. You don't need to be a doctor, scientist or professional runner to know this. And just 20-30 miles/week over a long perio…

I've managed to avoid injury by being paranoid. Whenever my knees start bothering me, I reduce milage for a while until they feel 100% normal.

The trouble is, when someone signs up for a big race, they feel pressured to stick with their training plan in spite of any discomforts.

Re: Is Running Good or Bad for Your Health?

#83

Post by agumonkey »

When in really bad shape, I tried some physical activity to maintain a certain metabolism level. Biking wasn't effective (even though it's easier on your joints and mind), I was surprised at the difference with jogging. Somehow the spread of efforts and rhythm of running is a very very effective trigger for your cardiovascular system. Very quickly you find yourself a bit warmer, with a deeper breathing. Something I never achieved on a bike (it was either no sensations, or overheat and fatigue).

Re: Is Running Good or Bad for Your Health?

#84

Post by greenspot »

pg314 wrote: post #81
greenspot wrote: post #75

Earlier quoted context omitted.

You write... > Some people can handle 120 miles per week after you... > ran 80-90 miles per week [...] I'm really looking forward to knee surgery in October) Apologies for being a bit harsh but the cause-effect-relationship is crystal clear. Extensive running puts a tremendous strain on our knees. You don't need to be a doctor, scientist or professional runner to know this. And just 20-30 miles/week over a long perio…

It is not clear that running is bad for the knees. Recent studies ([1], [2]) find no evidence of any adverse effects, rather the contrary (lower incidence of knee osteoarthritis in the running group). One possible explanation is that the runners were less likely to put on weight over the years, leading to lower day-to-day stresses on the knees. [1] Eliza Chakravarty et al. "Long distance running and knee osteoarthrit…

> It is not clear that running is bad for the knees

I wrote 'extensive running'

Re: Is Running Good or Bad for Your Health?

#85

Post by victorhooi »

nicobn wrote: post #68
Taek wrote: post #61

Earlier quoted context omitted.

Seems like you discovered it already, but shin splints, knee problems, back problems, etc. are usually based in either bad shoes or bad form. There are also strengthening exercises you can do for each to make you less susceptible to them. Often times the body's limitations are caused by problems that can be fixed or worked around, allowing you to push yourself farther and harder without hurting your health.

Genuinely curious here. Can you point me to some of these strengthening exercises ?

I second what some others have said - many injuries in running are caused by bad form.

The guys who do my bike fitting (basically, ensuring your bike is properly adjusted so as not to cause undue stress on your body) also do running coaching - I recently did two sessions with them which I found useful.

(If you're in Sydney, it's The Body Mechanic in Milson's Point)

One of the big takeaways for me was increasing my cadence - where previously I was around 150-170 bpm, I now aim for around 180 bpm. The higher cadence seems to have helped me put less stress on my legs with each step.

Also, I'm working on having good posture, and ensuring my feed land under my torso (as opposed to in front or behind me).

And what mpol said about keeping your torso/head stable is correct - you do not want your head bobbing up/down as you run.

But yeah - if you are keen on running, definitely go see a professional, who can give you good advice based on your own individual running style.

Re: Is Running Good or Bad for Your Health?

#86

Post by lunula »

mgarfias wrote: post #56
nbschulze wrote: post #15

I ran 80-90 miles per week while in college and continued running 20-30 per week for a couple of years after until my knee stopped cooperating (I'm really looking forward to knee surgery in October). I have experienced some of the described symptoms (irregular heartbeat and etc), but wouldn't have done much differently. Honestly, this article basically boils down to 'do what your body can handle'. People are differen…

Running was clearly bad for my health: at 17 I f’d up both of mine. “Oh its just shin splints, run through it.” Yeah, until I couldn’t run through the pain any more. Quit running track, bloated up like Pacheco’s pig. Found out later that I wore grooves through the cartiledge and into my bones. Also, discovered that if I ran on my toes instead of heel strikes I can run now without pain. Its juts ingrained to hate it n…

I was lucky and avoided running myself into that kind of issue in high school. But I did get stuck with recurrent problems with my lower legs, and I did run through pain.

I was heel striking, which was encouraged by equipment (thick padded shoes) and by coaching. I took years off, learned to row, and came back literally running barefoot and on my toes. Tired of pulling glass out of my feet, I started using racing flats and then vibrams when training.

It took five years to get to where I could do the same mileage as before. Now my knees don't hurt any more than any other part of my body after running. I think the soft landings of toe strike running make all the difference.

Those early years definitely did damage. In my case I feel I have overcome it. I hope you will too. Running is a beautiful thing and a shame to lose.

Re: Is Running Good or Bad for Your Health?

#87

Post by jfoutz »

runamok wrote: post #65
jfoutz wrote: post #20

> [Lee concludes his data] "don't support that more is worse. But more may not be better." [Williams concludes] 40 miles a week [...] were 26 percent less likely to develop coronary heart disease than those running just 13 miles per week. So to sum up, running is way way better than doing nothing. More than 40 miles a week may have not only diminishing returns, but negative consequences. I'd guess most people here do…

If you measure how much time you spend watching TV or surfing the web it puts it in perspective... I used to run about 40 miles a week a few months ago. Usually ended up being between 5 and 6 hours a week. The long run is usually on the weekend when I'd imagine most people can find a few hours to spare. I am sadly injured right now and biking or inline skating instead. Now THAT takes some time and is so much less eff…

I agree wholeheartedly about TV or surfing the web.

Me personally, it takes about half an hour around every run, getting dressed, getting water, stretching before and after, showering and changing clothes. longer runs leave me lethargic for a while. A two hour run leaves me exhausted. A two hour run leaves me worthless for an hour or possibly three.

40 miles in 5 hours is amazing. My bare minimum around running time would be 15 minutes a run, and i can't run 10 6 minute miles 4 times a week. I could maybe do 4 10's@9:00. But if i put in the effort, that would come down.

40 miles at 5 hours/week is just phenomenal. You must have world class biomechanics. I can't imagine how fast you run. You are a stupendous badass. I hope you recover soon.

Re: Is Running Good or Bad for Your Health?

#88

Post by arximboldi »

projectileboy wrote: post #33
WalterBright wrote: post #29

Earlier quoted context omitted.

I switched from "heel strike" to "ball of foot strike" when running. (Just tilt the front of your foot down.) It took a couple weeks to adjust. After a couple months, my chronic knee pain faded away, to be replaced by chronic pain in the knuckles of my big toes. Doing the ball strike puts an immediately noticeably less of an impact load on your knees/hips.

My experience as well. Started running last year at age 44, started getting bad knee pain within weeks. Switched to forefoot strike, knee pain practically disappeared, ran my first marathon last fall. Different people have different constraints, of course, but I would urge anyone interested in picking up running to at least try it out.

I'm 28, relatively thin, been running casually sometimes, and also got knee pain after a few months last time I got into running more seriously. I stopped for a while, did various strengthening exercises that I found on Youtube and most importantly adapted the to front-middle strike.

For this, I also got low drop (4mm) shoes, which made adapting the strike so so much easier.

The knee pain is now gone and I feel that my leg is in better shape--strength better distributed--because of the front strike.

Re: Is Running Good or Bad for Your Health?

#89

Post by kingosticks »

mgarfias wrote: post #56
nbschulze wrote: post #15

I ran 80-90 miles per week while in college and continued running 20-30 per week for a couple of years after until my knee stopped cooperating (I'm really looking forward to knee surgery in October). I have experienced some of the described symptoms (irregular heartbeat and etc), but wouldn't have done much differently. Honestly, this article basically boils down to 'do what your body can handle'. People are differen…

Running was clearly bad for my health: at 17 I f’d up both of mine. “Oh its just shin splints, run through it.” Yeah, until I couldn’t run through the pain any more. Quit running track, bloated up like Pacheco’s pig. Found out later that I wore grooves through the cartiledge and into my bones. Also, discovered that if I ran on my toes instead of heel strikes I can run now without pain. Its juts ingrained to hate it n…

Is running through shin splits, or any kind of recurring consistent pain, a good idea? Did someone really give you that advice? I've always been advised to reduce the milage right down (or even stop) and focus on strength exercises before slowly building the milage back up.

Re: Is Running Good or Bad for Your Health?

#90

Post by tallanvor »

nicobn wrote: post #68
Taek wrote: post #61

Earlier quoted context omitted.

Seems like you discovered it already, but shin splints, knee problems, back problems, etc. are usually based in either bad shoes or bad form. There are also strengthening exercises you can do for each to make you less susceptible to them. Often times the body's limitations are caused by problems that can be fixed or worked around, allowing you to push yourself farther and harder without hurting your health.

Genuinely curious here. Can you point me to some of these strengthening exercises ?

I had some knee problems for a time, which a physical therapist diagnosed as a muscle imbalance - basically one leg was stronger than the other, and it caused me to twist my legs a bit while running.

The main exercises to correct this were one legged squats, leg extensions (again, one leg at a time), and several balance exercises to help me position my hips properly while running.

Obviously, though, if there's one thing we've learned, it's that there's a lot of variety in our bodies, so if you're having pain, see a doctor first and if they think it's necessary you can get a referral to a physical therapist or another doctor that specializes in that area.

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