Nov 27 2009
Is Running Bad For Your Health? Even If Your Knees Hurt?
We all want to stay healthy. I used to run when I was younger and even though I never finished a marathon, I managed a few 10K races. But then life got busier and I stopped running. A few years later when I tried to begin again, my knees started complaining. Guest author and nationally certified personal trainer Kathy Ekdahl has some sound advice for the boomer who wants to start again.
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Running to get in shape – But my knees hurt. Is it too late to start again?
Q- I want to start running to get in shape, but every time I try, I get knee and hip pain. Is this inevitable, and does running cause arthritis?
A-Large research studies have shown that runners do not have a greater incidence of osteoarthritis than other populations, so, no, running does not cause arthritis. But, running is a very repetitive form of exercise, and to run without musculoskeletal pain and overuse injuries takes some knowledge and planning. You can’t just throw on a pair of old sneakers and head out the door and expect to be able to run well and run far unless you’ve done your homework!
First, I’d invest in a good pair of sneakers. There are stores that will choose sneakers for you based on your specific foot and gait patterns. Large sporting goods stores may not have personnel who are knowledgeable about gait patterns, so look for a store that caters to runners.
Secondly, there is a great saying about running: “Get fit to run, don’t run to get fit.” To a large degree, I agree with this. If you are not physically prepared for running, it can cause injuries due to its repetitive nature. Running requires healthy strong muscles, good flexibility, and a comprehensive warm-up and cool down to prevent injury. I recommend that you work on your core strength including the muscles of the hips, to prevent the type of nagging foot, back and knee pain many runners experience. Weak, tight hip muscles are a major cause of knee pain!
Make sure that you have a good flexibility program in place as well, stretching the major muscles of the legs including hip flexors, glutes, hamstrings and calves. You should always perform static stretches after you run, not before. Holding stretches statically before you run can cause injuries, not prevent them, as it decreases neuromuscular activation, which is not good if we want the muscles to work for us during running! Instead of static stretches, perform dynamic movements which warm up muscles and joints and help the joints move smoothly. I also highly recommend the use of foam rollers as a way to keep muscle tissue healthy.
Lastly, if you begin to develop nagging pain during or after running, don’t ignore it. Go see your Doctor. Ignoring injuries always makes them get worse and last longer- and runners have a bad habit of doing this.
Running can be a part of a well rounded fitness program, and while not everyone can or should run, many of us can manage shorter distances (3-4 miles) several days a week without injury. Remember that running every day is not necessary, so be conservative and run 3 days a week instead of more. And, always start with short distances or run/walks and build up.
Kathy Ekdahl, ACE cPT, CSCS, is a nationally certified personal trainer and strength and conditioning coach, who lives in Hudson, Mass. Kathy has worked for over 20 years in the fitness industry, and is the coach of the Hudson High School Women’s Varsity Lacrosse and Field Hockey teams. She will be answering your fitness questions each week in this column, and welcomes your questions. To send a question, email Kathy at:kathy@personalbestpersonaltraining.com or visit her website.
