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While the benefits of physical activity are obvious, is this kind of activity good for everyone? Here’s what to consider before starting a workout.
Yuri Gandrabura
Unsplash
Hundreds of millions of people around the world regularly run. However, is it good for everyone? It might seem like there is an obvious answer given the popularity of such physical activity. And yet, like almost all types of exercise, running is not for everyone. There are different types of running: the benefits of sprinting and interval training, for example, are very different from those that can be obtained from long-distance or cross-country running. Here’s what you need to know.
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The benefits and harms of running
According to the WHO, it is recommended to exercise from 150 to 300 minutes per week. Running seems to be one of the easiest ways to do this.
According to Public Health England experts, regular running, along with most exercise, can reduce the risk of cardiovascular disease, type 2 diabetes, cancer and other physical ailments. It is also noted that such activity strengthens bones and muscles, controlling weight and improving sleep. However, it is important to remember that running can lead to injury. A 2014 study in the Journal of Orthopedic and Sports Physiotherapy found that in a study of 202 runners over a one-year period, “beginner runners may be more vulnerable to injury because they are not ready to cover long distances right away.”
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In terms of the mental health effects of running, it’s possible that exercise can improve your mental health and reduce symptoms of anxiety and depression.
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Because exercise increases endorphins, it stimulates the neurotransmitter norepinephrine, which is associated with mood regulation. This stimulation can help alleviate the effects of mild depression and anxiety. A 2020 study concluded that “running has important positive effects on mental health, especially depression and anxiety disorders.”
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Who is running for?
Experts note that running, while generally healthy, can exacerbate certain conditions, such as arthritis. Dr. Lewis Maharam, Fellow of the American College of Sports Medicine, argues that with a sensible and consistent approach to running, things are different.
“These are grandmother’s tales. Your parents “decide” whether you get arthritis or not: it’s a genetic disorder. Jogging by itself will not cause arthritis,” Maharam explains. However, he goes on to elaborate that “if you already have arthritis or cartilage problems in your knees, running will make things worse.” The expert adds that there are benefits for older adults: “Running actually helps arthritis patients to be more active. The compression movement helps increase the amount of fluid in the knees and keeps them moving.” This is supported by a study by researchers at the University of Pittsburgh that linked walking speed to the overall trend in life expectancy.
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Other experts believe otherwise: knee problems can appear due to long runs. Stephen J. Rice, director of sports medicine at Jersey Shore University Medical Center, adds: “The C-shaped meniscus cartilage in the knee is more spongy—like your nose or ear. This helps stabilize the femur over the lower leg and provides cushioning when we run, jump or walk. But over time, the meniscus cartilage can wear down and lose its sponginess, and thus be less able to absorb the impact of the feet on the ground.”
Thus, the bones knock harder against each other, and due to friction, arthritis develops and worsens. Dr. Rice continues: “So, yes, you can develop arthritis while running. However, a person who is active and in good shape exhibits the strongest defense against arthritis. There is a middle ground between whether you run smart, slowly build up your endurance and stay active, or you overexert your knees.”
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2023-07-22 16:07:30
#run #interesting #facts
