When looking into types of exercise that are easy to do and popular, running is an obvious contender that doesn’t require a lot of money and equipment. Another good thing is that, as a cardio activity, running burns more energy than many other modes of exercise. But although running is indeed great for health, if you don’t go about it the right way, it can lead to injuries. Once we know how to run properly, we can keep going – and going.
Running myths
- Sitting immediately after running makes your butt bigger – Not true. Your butt can get bigger from muscle mass gains due to doing butt exercises and squats. It can also get bigger from bad diet, leading a sedentary lifestyle, and just plain sitting around on it too much.
- Running gives you big legs – Not true. Running tones the muscles but doesn’t enlarge them. You may think your calf muscles look bigger, but it only appears that way when they’re tensed up. Once you’ve been running a while the muscles will reassume their normal slender proportions.
- Running causes osteoarthritis – Both true and false. Research shows that those who run at least a couple of kilometers a day have lower incidence of osteoarthritis. Heavier runners are more likely to develop osteoarthritis, but they can avoid it by adjusting their running posture
Bad running habits lead to injuries
Running is an easy way to exercise so there’s a tendency for some people to take it up before they’re properly prepared and know how to stay safe. Injuries can ensue. Note that when you run, there is a moment in each cycle when the body is suspended in mid-air. As you hit the ground again each time, the impact of roughly three times body-weight has to be absorbed in various ways. The cumulative impact can lead to injury, most commonly to the knees and back. Let’s break it down in more detail.
- Front knee pain: Injury to the cartilage surface of the patella is common among runners. Referred to as Runner's Knee, it’s experienced as pain around the kneecaps when bending them, especially when going up or down inclines or stairs. There’s a range of possible causes. The most common ones are taking too long strides, setting down your heels when your knees are locked, not stretching joints and muscles before setting off, and pushing up your distance before the core thigh muscles and lateral hip muscles are accustomed and strong enough. If the muscles get too tired, the knees have to take more impact and they’re liable to let you know they don’t like it.
- Iliotibial Band Syndrome (ITBS): This is the term for inflammation caused by the IT Band, the ligament located on the side of the thigh that touches the outer knee bone. This can cause pain in the outer knee to rupture into the thigh. The usual cause is muscle fatigue due to running long distances, running up and down steep inclines, running on hard ground for too long, and running with the feet facing inward.
- Back pain: Another injury particular common among new runners. The pain is experienced all over the back and in the waist area. Causes include running leaning forward too much and swinging the hands in such a way as to unbalance the body prompting automatic contraction to reassert the natural posture. Contracted for an extended period, the muscles in the back become tired and painful. Another cause is not strengthening the concerned muscles sufficiently to support the exertions of running.
Pain-free running
- Head – Should be upright along the same axis as the body. No stooping, no tilting, eyes looking ahead. This will ensure no tightness in the neck muscles. Avoid throwing weight down on the waist.
- Torso and back – Naturally upright and straightened but not tensed, so the lungs can expand fully and let you breathe effectively.
- Arms and shoulders – Swing your arms naturally in relation to your running motion in a front-back plane, not in front. Set your elbows in a right angle (90 degrees). Both shoulders should be level, not wrapped forwards, tensed, or raised and not rocking in rhythm with your strides.
- Knees, feet, and ankles – Your feet shouldn’t hit the ground hard. Hit the ground with your heels first followed by the soles. The feet hit the floor in rhythm with the heel, so the feet open and kick forward naturally. Landing badly can turn the ankles. Knees shouldn’t be raised very high or fully extended. Steps should be short and pacey. Note the motion of the lower legs from the knees down. Do the feet fall outside the body line when landing when they shouldn’t? As the feet hit the ground, the knees should be natural, not tensed.
Proper shoes are half the battle
Appropriate footwear is the only equipment you need for running. However, not all trainers fit the bill. It’s important to choose the right shoes and good quality shoes to avoid unnecessary injury. These are the three main types of sports shoes:
1. Running Shoes – Good running shoes support and distribute weight well. The materials used, particularly at the heel, have special properties to disperse shock and transfer weight. The outsoles are widened to increase stride stability. Proper running shoes will take stress off calf and leg muscles and help you peak your performance.
2. Court Shoes – These types of shoes are suitable for badminton, tennis, and squash. They’re designed to support and distribute weight. So as not to overwork the muscles and avoid injury, the materials in the forefoot and heel must be able to absorb and transfer forces from different directions. Strong and durable, the materials tighten the soles and heels to accommodate different directions of movement and support the ankles. Outsole edges are thickened to reduce wear from all the movement while stopping the foot from being dragged in different directions.
3. Field Shoes – These shoes are designed to support rapid movements in every direction and sudden stops, notably from jumping. The shoes should fit the shape of your feet and have flexibility. The materials are selected to prevent foot injuries. Knobs on the soles hold the ground and prevent slipping.
How to buy running shoes
Here are the key components of running shoes:
1. Outsoles – The bottom of the shoe in contact with the ground
2. Insoles – The part inside the shoe that the feet touch
3. Midsoles – The part between the outsole and insole
These are important parts that help control balance, reduce shock, and prevent injuries. Different brands have different materials. Polyurethane foam and air units provide good cushioning which is more important in hot climates like Thailand. Other things to be aware of include:
- Know your personal running style – If you’re a toe-down runner, choose shoes with a front foot pad. If you’re a heel down first runner, choose shoes with cushioning pads on the heel.
- Choose running type – There are different types of running with different shoes to match. For example, marathon running isn’t the same as running uphill. Once we settle on the type of running, we’re going to be doing, the salesperson can point us to the right footwear.
- Note your paws – Different paw shapes equate to different shoe styles. For example, those with arched paws should wear shoes with impact-absorbing reinforcement.
- Choose shoes that fit – Your running shoes must be the right size; neither too tight nor too loose. Try the shoes on before you hand over the money.
- Shop for shoes in the evening – Evenings are when our feet are most enlarged. After a day of standing and walking, more blood and secretions have migrated to them.
- Compare with your old shoes – Bringing your old shoes with you to show the salesperson helps them recommend the right new ones for you.
New to running and looking to really getting going? What should you do first?
- Check your health to make sure you’re fit and up for it
- Warm-up before each run
- Run regularly
- Gradually increase duration and intensity as you build your stamina, rather than overdoing it all at once
- Alternate normal and faster speeds
- Alternate running and fast walking
- Run up and down inclines
- Do other exercises that increase muscle fitness
- Practice steady breathing while running
- Listen to soft music while you run so you feel relaxed and can keep going longer
Treadmill running vs outdoors
Both treadmill running and running outdoors can keep you fit and healthy. However, there are three subtle differences:
· Energy
According to research into the body's metabolism while running by Exeter University in England, outdoor running burns more energy due to air and wind resistance. Treadmill runners can compensate for the resistance by adjusting the slope of the treadmill from 0% to 1%.
· Speed
A Singapore study found that outdoor runners average faster speeds than treadmill runners. This may be due to the effect of the changing scenery when you run outdoors and a tendency of treadmill runners to overestimate their speed as they are distracted by the dashboard speedometer.
· Safety
Naturally enough, accidents are more likely running outdoors. You won’t encounter a rough road or potholes and puddles or trip over a curb on a treadmill. However, it’s always best to find a safe place if you choose outdoors such as a park or stadium.
Running vs fast walking
Running and fast walking are both considered good cardio exercises. However, they each have their own characteristics and outcomes.
· Forcefulness
Running is classified as having vigorous intensity. At the extremes, it can cause your breathing to become short and heavy to the extent that you can only mutter odd words and can’t speak in whole sentences. By contrast, fast walking is classified as having moderate intensity. You will feel tired but still be able to speak at least short sentences.
· Duration
One minute of vigorous intensity exercise is equal to two minutes of moderate intensity exercise, so running takes less time than fast walking to burn the same amount of energy.
· Low impact vs high impact
With fast walking, the body receives less impact. This is because one foot is always on the ground as you stride. As mentioned, when you run, there’s a point between steps when your body is off the ground. When you return to earth, the impact is three times your weight.
· Osteoarthritis risk
Osteoarthritis occurs when cartilage deteriorates. Pain and joint stiffness result. Moving becomes difficult and the quality of daily life takes a knock. Even though running subjects the body to more shock than fast walking, runners tend to have lower BMI (Body Mass Index) than fast walkers, and so there is less impact on their bones and joints.
· Risk of injury
Research shows that injuries are more likely with running than fast walking. Either way, over 80% of all injuries are due to overuse. Runners are also more prone to runner's knee, achilles tendinitis, shin splints, plantar fasciitis, stress fractures, iliotibial band syndrome, and other injuries. Bottom line: fast walkers are less likely than runners to get injured.
Benefits of running regularly
· Heart health
Exercising at least 10 minutes a day by running reduces the risk of coronary heart disease and significantly lowers the risk of death from heart disease. It also reduces the average resting heart rate that pumps blood around the body. The slower the heart rate, the stronger the heart.
· Sleeping soundly
Running burns a lot of energy so you can sleep more deeply which means your body repairs itself more efficiently and you wake up more refreshed. Nevertheless, it’s best to avoid running too near bedtime. This is because exercise stimulates secretion of endorphins that reduce stress and pain, stimulate the brain, and make you feel more alert and less sleepy.
· Healthy back and knees
A study of over 700 marathon runners found that they were less likely to experience joint pain than non-marathon runners. Runners were also found to have healthy knees and backs, so they avoided early onset of problems in both.
· Better memory performance
Running aids both short- and long-term memory. By making you sweat and your heart beats faster, the hippocampus of your brain responsible for learning and memory is strengthened. So regular runners learn faster and remember better.
· Less likely to catch a cold
Running for 30 minutes boosts your immune system. Repeat five times a week and your chances of contracting various diseases, including the common cold, falls by 43%.
· In a better mood and more energized
Those who run regularly will feel good from the release of endorphins. It also makes it easier to focus on life, a condition known as Runner's High.
Congenital disease caution
Although running is easy to do and has lots of benefits, it isn’t recommended for those with congenital diseases such as:
o Ischemic heart disease
o Cardiac arrhythmias
o Enlarged myocardium
o Hypertension
o Asthma
o Diabetes
o Bones and joint diseases
Sufferers shouldn’t run fast or do marathons as it may bring on heart failure. They should also avoid going to the gym alone and carry identification that includes details of their condition together with an emergency contact number.
Now you know how to run properly while avoiding injuries, you’re all set to use your running to improve your health and fitness.
Customers of Krungthai-AXA Life Insurance interested in health care can read about many more health issues at: https://www.krungthai-axa.co.th/th/health-advisories
References
· Faculty of Medicine, Siriraj Hospital, Mahidol University
https://si.mahidol.ac.th/th/healthdetail.asp?aid=491
https://bit.ly/3M7YGHr
· Phyathai Hospital
https://bit.ly/3shIlb5
https://bit.ly/3yo6d0v
· Paolo Hospital
https://bit.ly/39Jy9li
· Pobpad Hospital
https://bit.ly/3FpcPx7
· Vichaiyut Hospital
https://www.vichaiyut.com/th/health/informations/question-healthy-running/
· Wangsammo Hospital
https://www.wangsammohospital.go.th/article_detail.php?id=17
· BBC News & Research Paper
https://www.bbc.com/news/magazine-35399598
https://pubmed.ncbi.nlm.nih.gov/22357398/
https://pubmed.ncbi.nlm.nih.gov/8887211/
· Ekachai Hospital
https://bit.ly/3zJ6dsA
· Bangkok Hospital
https://www.bangkokhospital.com/content/arthritis-and-exercise
· Jump Start by WebbMD
https://www.webmd.com/fitness-exercise/difference-between-walking-and-running
https://www.webmd.com/fitness-exercise/health-benefits-running
· National Institute for Emergency Medicine
