Is running good for me?
Have you ever seen the enticing pictures of the carefree runners smiling as they bound along mountain edges or city parks and have thought to yourself, “gee, I wonder if that could be me?” While seasoned runners sure do make running look easy and enjoyable, any novice will tell you that reality is far less breezy.
Whether you are returning to running after a six month — erm, a year segue or you are picking up the exercise for the first time, there are several essential factors to consider before you lace up that will keep you pain-free and motivated.
First, let’s start with the basics: is running good for you?
There is a lot of controversy in the fitness world about the effects of running and whether it contributes to or impedes health status.
On one hand, running is an indispensable tool that is very affordable, with low restrictions, and offers excellent cardiovascular and muscle endurance benefits. As many people who love running would tell you, it is undeniably addictive. This is thanks to the flood of endorphins, the feel-good chemicals that rush our brains with cardio exercises and gives us a chance to overcome both our mental and physical obstacles. Running is primarily considered to be an aerobic activity and has been touted as a stellar way to stay lean because the primary fuel source for running involves the metabolism of fatty acids for fuel, meaning that you burn through your fat stores while running. Sounds amazing!
There is a darker side to running, however.
As accessible as running may be, it actually isn’t that easy for everyone to do well, making it very common to overdo it and experience injuries. Running also puts quite a lot of pressure on the joints of your lower body, specifically your ankles, knees, and hips, which can lead to serious problems down the road including low back pain. It is always wise to check with your doctor before starting a running program if you have a history of injury or weak joints. One of the smartest ways to avoid these problems is to balance your running routine with proper strength training and opt for cross-training activities such as cycling, rowing, or cross-country skiing to avoid early wear-and-tear on the body.
What about energy metabolism and burning lots of fat while running? While it’s true that you burn more fatty acids while running, you also burn more amino acids, which are broken down proteins from your muscle fibers. Over time, this may result in a reduction in muscle tone, which is an unfavorable condition that lowers resting metabolism, increases the risk for injury, and decreases performance. Aerobic activities like running use the endurance energy pathway by metabolizing fatty acids, which means that the body gets the signal to store more fat because it knows this is the preferred energy source. Although the body burns more fatty acids, it also stores more fatty acids because of running, usually accumulating in unhealthy places such as belly fat and around the core.
It’s not all bad, however, as one hour of running burns almost half a days’ calories and does wonders for your cardiovascular health. Bear in mind that depending on the intensity of your run, most cardio exercises burn calories only when you are performing the activity, which means that with lower-intensity runs, as soon as you stop, the calorie-burning machine quickly returns to baseline.
In strength training or high-intensity interval training, there is something called the EPOC effect, which is Excess Post Oxygen Consumption that refers to the amount of oxygen required to restore your body to its normal metabolic function. In higher intensity sessions also known as anaerobic exercise, your metabolism can stay elevated for hours after you’ve finished your training!
WOW! Why don’t I just do high-intensity training every day then?
When we exercise, our bodies generate cellular energy by burning glucose, fatty acids, and some amino acids through a process called oxidation to fuel our movement. The side effect of oxidation is the production of lactate that accumulates in our muscles and can cause muscle cramps and tightness. For a very intense workout, even a seasoned athlete requires 24–72 hours of recovery to manage the oxidative stress. Not only will training hard every day drastically increase your risk for injury, but it is also a fast way to accelerate the aging process as cellular tissues cannot repair fast enough before they are assaulted with demanding work.
Confused enough about what you should be doing yet?
Running is a versatile tool that can be used to activate both energy pathways through longer, slower runs or shorter, intense sprints, which is essential for robust metabolism as well as a great strategy to improve your quality of life. A combination of exercise tools, including aerobic activities in conjunction with higher intensity workouts like strength training, and of course mobility exercise and stretching is the ultimate way to reap maximum benefits from your body in the safest and effective manner. Understanding that our bodies are complex systems that thrive off diversity requires the acknowledgment and implementation of several different training modalities. Depending on your end goal, some exercises — such as running might have more prominence in your exercise routine, but that doesn’t mean that other training platforms are not important and useful. Overall, a balanced and proportionate exercise schedule results in a healthy, optimized body — and who doesn’t want that?
