To Run or Not to Run
Running and jogging have grown immensely in popularity over the last half of the 20th century. Most people begin running for the positive health effects which many associate with this sport only to experience injuries as a result of their new hobby. These injuries often temporarily, and in some cases permanently, force runners and joggers away from the sport. This paper will discuss both the positive and negative effects of jogging and running, in addition to some simple steps which can be followed to avoid injuries.
Positive Effects
The positive effects of running are widely
known. It is widely endorsed by many physicians and other
medical authorities as a valuable method of heart exercise and
general conditioning ("Jogging"). In fact,
running helps reduce (or is associated with reducing) the three
main risks associated with heart disease: obesity,
hypertension, and smoking (van Mechelen 322). In addition
to these positive effects on cardiovascular fitness, running
positively effects other aspects of health. Running
augments muscular strength and endurance ("How Much..."
11). For women entering menopause, it is interesting to
note that running has been shown to reduce the occurrence rate of
“hot flashes” ("Can't Hack It..." 29).
Running also produces what scientists and runners have termed the
“Runner’s High.” According to scientific
research, the extended period of physical exertion required by
running stimulates the release of the neurotransmitters known as
endorphins. These neurotransmitters block pain receptors in
the brain, and lead runners to feel comfortable and
relaxed. This has a very calming effect, and leads many
people to run as a means of alleviating stress in their lives
("Inside Dope..." 60-64). Clearly, running has
numerous positive physiological and psychological benefits.
However, it also has numerous negative side effects.
Negative Effects
Running can have numerous negative effects on
the human body. According to various scientific studies,
the incidence rates of injury among runners each year range
from 37 to 56% (van Mechelen 322-23). Common injuries which
afflict runners include, but are not limited to, the
following: fallen arches, shin splints, sweat miliaria,
strained Achilles Tendons, bruised heels, and various knee and
back ailments ("Jogging"). These injuries occur
in all levels of the running spectrum, from competitive runners
to recreational runners. Running has been shown to speed
the progress of osteoarthritis and degenerative arthritis in
people who are predisposed to these conditions as a result of
physical abnormality (Roehrs 27). Some runners acquire a
condition known as “runner’s hematuria,” which is
characterized by an irritation of the bladder or kidney which
causes blood to appear in the urine of the afflicted. The
condition is directly caused by the jarring effects of running
(Bean, "Medical & Training...", 24).
Competitive runners sometimes face the problem of weight-gain,
which is linked to an increased appetite due to the amount of
energy required by long runs (Bean, "Can't Hack It,"
29). Some negative effects are even tied to the benefits of
running. The “Runner’s High” earlier
discussed can cause lower levels of Luteinizing Hormones in
women, which in turn leads to menstrual irregularities, and in
some cases the complete cessation of the menstrual cycle
(Anderson, "Inside Dope," 64). Some runners are
subject to a state of addiction, the causes of which are
uncertain. These runners continue, “to run, even to
the detriment of their social lives, work, or even health”
(Chapman 283). Finally, runners are subject to the hazards
of the environment, such as dogs, cars, and criminals!
Despite all of these negative effects, it is impossible to ignore
the positive results of a strict running regimen. The
question thus becomes how to maximize the positive effects, while
reducing the occurrence of the negative effects.
Preventitive Measures
There are several steps which can be followed
to reduce the negative effects of running which are discussed
above. Experts emphasize numerous factors which should be
concentrated on in order to reduce the occurrences of
injury. Runners should always stretch before running(click here
for an sample stretching routine…), wear properly designed
shoes, loose clothing, and use proper technique
("Jogging"). Also, evidence shows that the
frequency of runs is a leading indicator of running
injuries. As a result, runners should alternate days.
Running on consecutive days in many cases leads to injury.
By alternating days, runners allow muscles to rebuild, and may
experience other benefits such as increased endurance (Anderson,
"No Streaks...," 24). Runners can pursue the
technique of “cross-training” on their off-days,
substituting swimming, biking, climbing, and other forms of
exercise which provide a cardio-vascular workout using different
muscle groups (Anderson, "No Streaks...," 24).
Experts also suggest that the longer the distances a runner runs,
the more likely he or she is to develop an injury.
Therefore, they recommend that runners run shorter distances at
an increased pace. This provides comparable results to
longer runs at a slower pace, and in many cases reduces the
incidence of injury (Anderson, "The Meaning...,"
36). For runners recovering from an injury, doctors
emphasize the importance of complete rehabilitation before
resuming a running routine. They also stress the importance
of paying attention to symptoms of overuse (van Mechelen
333). While a runner is recovering from injury, he can
pursue alternative methods of training. A very effective
exercise for runners is “pool running.” Studies
have shown that pool running has the same positive
cardio-vascular effects, and improves muscular endurance and
strength while greatly reducing the stress placed upon the legs
and other oft-injured body parts (Anderson,
"Pooling...," 32). In order to avoid or alleviate
“runner’s hematuria,” experts recommend that
runners drink a small amount of fluid before a run. This
fluid acts as a shock absorber in the bladder and prevents the
irritation caused by running (Bean, "Medical & Training
Advice," 24). Also, experts suggest that runners
slightly increase their fat intake in order to avoid
weight-gain. Fat causes a feeling of satiation, and reduces
the amount of food required for a person to feel “full”
(Bean, "Can't Hack It," 28). Also, experts
recommend that runners train gradually. Instead of rapidly
increasing speed and distances, it is recommended that runners
gradually elevate their training programs over extended periods
of time. This helps to accustom the body to the increased
stresses caused by running, and can help prevent injury (van
Mechelen 333). Finally, there are numerous steps a runner
can follow in order to avoid threatening situations, such as
traffic, crime, and aggressive dogs (for a list of preventative
measures, click here).
The popularity of running as a means of exercise is directly linked to the many positive effects which are closely associated with it. It is important that runners realize the risks associated with the sport, and that they are educated in the means of avoiding injuries. By following a carefully planned routine which takes into account all aspects of the sport, a runner can maintain a regular running routine which greatly enhances their physical and psychological health, while minimizing the occurrences of injuries.