Delve into how the repetitive impact of running promotes bone health, debunking long-held myths about running's high-impact nature.
It's easy to assume that running, with all its repetitive impact and movement, may lead to detrimental effects on your legs, especially your bones. The reality, however, is quite the opposite: running is actually beneficial for your bone health.
Surprised? Well, according to a study published in the Journal of Bone and Mineral Research, repetitive loading through weight-bearing exercises such as running prompts bones to remodel themselves, becoming more robust and capable of withstanding such stress (Kohrt et al., 2009).
Moreover, running triggers the production of certain hormones and enzymes associated with bone formation, promoting increased bone density. A study conducted by the University of Missouri found that running, compared to other exercises, led to significant increases in bone mineral density, as measured by dual-energy x-ray absorptiometry (Bergmann et al., 2013).
So, what are the health advantages by increasing our bone density? Well, stronger & denser bones can better support your weight, improve balance, and even enhance your posture. More importantly, it helps to decrease the risk of bone-related injuries like stress fractures, a common issue among many runners.
Despite its high-impact nature, running fosters resilience in our skeletal system, countering the myth of its potential long-term detrimental effects. So, what are you waiting for? Try running next time, and see the benefits!
Note: While running can improve bone density, overtraining — when mixed with underfeeding — can compromise your bone health. Stress fractures and overtraining don’t just only happen to high-level runners. To avoid stress fractures, make sure you take time off running, work on your nutrition, and give your body a rest when you feel any kind of pain during a run.
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