Running is a great form of exercise. Just about anyone can run – all you need is a pair of running shoes – which makes this form of exercise inexpensive and accessible to the masses.
Running can:
- Boost your cardiovascular health
- Strengthen your muscles, bones and joints
- Help you lose weight or maintain a healthy weight
- Elevate your mood by prompting your body to produce feel-good hormones that can give you a runner's high
With all these benefits, it's no wonder running has been a popular way to exercise for a long time. However, runners can face some challenges, too. We sat down with Cody Olson, DO, sports medicine surgeon at HonorHealth, to learn more.
Common roadblocks
Runners deal with overuse and fatigue injuries, such as plantar fasciitis, shin splints, strains and sprains. However, lower extremity injuries are the most common.
While rest and ice are often enough to lessen minor aches and pains, some symptoms may point to more serious problems. It's a good idea to see your doctor if you experience pain that occurs regularly only while running or immediately after a running session, or pain that does not improve within 48 to 72 hours of a running session. You should not ignore upper extremity and chest pain, either. Instead, make an appointment to see your doctor.
Also, it's important to pay close attention to your surroundings to avoid potential hazards. Runners have to be aware of their environment, particularly here in Arizona, to avoid heat illness, such as heat exhaustion and heat stroke.
Staying healthy while on the run
You can reduce the risks associated with running. Allow running to be a regular and beneficial part of your life by:
- Listening to your body and creating a running program tailored to your fitness level and ability. In other words, don't do too much, too soon, too fast. Your body needs time to adapt and change, and your muscles and joints need time to recover.
- Participating in cross training, which provides rest and recovery. Not everyone can run 100 – or even 10 – miles a week. Cross training helps build and maintain strength while performing exercises that stress secondary running muscles. It's important to work on your muscular balance in order to stay healthy.
- Wearing well-fitting shoes when you run.
- Stretching and not skipping the appropriate warm-up and cool-down periods.
- Drinking plenty of water to stay hydrated.
When to hang up your running shoes
Running isn't for everyone. If you suffer from degenerative joint disease or arthritis in your hip, knee, ankle or other joint, talk with your doctor to see if running is right for you. Running can cause arthritic joints to wear out at an accelerated pace and worsen the arthritic condition, causing even more pain and discomfort.
If you can't run, don't lose heart. Turn to other ways to stay fit without compromising your well-being. Gentler exercise like swimming and bicycling can be easier on the joints.