Running

wannabthin4life

I started trying to jog since they say its the best way to burn fat and have a healthy heart. I went to an arthritis walk this past weekend and learned that running is the worse thing you can ever do to your joints. I'm a bit discouraged because i have started trying to jog on the treadmill or outside at the park- maybe for about 3-5 mins at a time and i feel good after but since i have heard that it's really bad for our joints I am thinking I should stop.. any thoughts on this from any runners?

Cletc

learned that running is the worse thing you can ever do to your joints.

Worst thing ...ever....wow.
I hadn't heard that.

ahappyapple

BUMP

Jacquelyn913

I've recently started running myself and I would say to just listen to your body if it hurts your joints stop, or take it slower. Also I heard flaxseed it good for your joints, I have been adding it to my oatmeal and protein shakes.

TheKitsune6

http://www.time.com/time/health/article/0,8599,1948208,00.html

"The study also found that runners experienced less physical disability and had a 39% lower mortality rate than the nonrunners."

When the Stanford team tabulated the data, published in the Archives of Internal Medicine in 2008, it found that the runners' knees were no more or less healthy than the nonrunners' knees."

hdchic78

that's a bunch of bologna -- I've been running for years, and have zero joint pain -- most running injuries are completely preventable with proper shoes, training and proper form. If you hear someone griping about their running injuries -- I can nearly guarantee they were doing or wearing something wrong.

Cletc

What did they say about walking?

You can do this "Conditioning" plan for 8-weeks until you decide about the Running
It's a Walk-Only plan the first 8 weeks

Folks can repeat it for a Second Go-around adding in the minimal slow Jog Segments

but the first 8-weeks is Walk-Only.

http://www.jeffgalloway.com/training/condition.html

Aid_B

Good running shoes are a must, they make one hell of a difference

suzksell

I am not a runner either because I am waiting to have my hip replaced. There's a part of me that would really love to run (mostly because it's free and you can burn more calories and fat than simply walking). However, my doc has warned me against it. He says that any runner will tell you it's great exercise, and, in theory, it is. But the information you received is right. It's horrible on the joints. I already have joint problems, so running will exacerbate that. Perhaps you should speak to your own doctor who knows your body and your own situation. He or she could provide you with a more informed opinion on whether you should be running or not.

bethrs

I think that is a myth. I'm biased obviously, but I think that exercise is good for your body if you do it wisely. Buy the right shoes. Start slow, don't over do it (ever), train for things carefully and listen to your body. But I think this running is bad for your knees business is bunkum. Hal Higdon has been running on his for over 50 years and he sems to be doing really well, some for other career runners- who may have had injuries but not bad joints.

Consult your doctor, but I think that being out of shape will kill be before I wear out my knees.

Cletc

You might look into the Primal Fitness strengthing program
It's also very incremental, very gradual, starts from really the most basic and lowest fitness levels.

http://www.marksdailyapple.com/primal-blueprint-fitness/

chrissyh

Running is hard on the joints BUT if you train and build very gradually I think you'll be ok.

LorinaLynn

From all I've read, it's bad for your joints if you have bad joints. But it's won't CAUSE joint problems.

In my own experience, I thought I had bad joints because I'm loose jointed. I woke up with stiff knees, crackly ankles, etc. My legs feel much better since I've started running because I've strengthened the muscles around those joints.

Fernandomike

http://www.time.com/time/health/article/0,8599,1948208,00.html

"The study also found that runners experienced less physical disability and had a 39% lower mortality rate than the nonrunners."

Great link!!! I went to a orthopedic specialist a couple years ago and he suggested that I run very little because of my arthritic, balky knee. It bothered me when I first got started, but now it doesn't seem to give me any trouble at all.

512cheangela

1.) Get yourself fitted for proper shoes that support your unique gait.
2.) There is no shame in walking. I started running by adding long "leaping" strides into my walk (like running, just slower). A mile is a mile - you're burning roughly 100 calories per mile regardless if you're running or walking.
3.) Whoever told you running is the worst thing you can do for your joints needs to check their sources. There are many MANY health studies out there that have proven that running has more positive benefits than negative.
4.) You're right, running is a great cardio workout. But if it's not FUN to you, it's not going to be something you stick to anyways. When you follow your heart, your sneakers will follow.

SolidGoaled

I think the "worst thing you can do for your joints" is to stay fat, and if running helps you get the fat off, then thats whats good for the joints.

Side note - I had a terrible lower right back pain last week. Went for a run anyways - when I finished, my back pain was gone and never returned. I've also had other minor aches and pains in my legs/knees/hips magically disappear after some of my 3 mile runs. Go figure!

I've also heard that running improves bone density.

flash53

It is a little hard on your joints but I question that sometimes because. there are people in there 70's and 80's that still run and have no problems. My aunt is 80 and has run her whole life and has no atheritis. I also had that running can strenghten your muscles tendons and ligaments and prevent damage to your joints. I think genitics is a big deal and how big or heavy you are your whole life (my aunt is small) and if you have had any injuries to your joints. I am a bigger guy and I am still going to run. I am not going to stop living my life but I am still going to exercise with common sense. If I am sore or injured I am going to give my body a break.

Azdak

I just wrote this a day or two ago, but it bears repeating:

Part of the problem with this type of discussion is that terms like "hard on your knees" are used without a common definition.

Running is a high-impact activity. Because of that, running is associated with a higher rate of injury. However, the injuries associated with running are not usually *degenerative* type injuries--i.e. deterioration of the cartilage or bones themselves. The vast majority of injuries are *overuse* injuries to soft tissue--tendons, muscles and ligaments.

So, if you are referring to actual joint damage, then the statement "running is bad for your joints" in NOT true. In fact, running can actually strengthen the joints.

If you modify the statement to read "running has a higher rate of injury to soft tissue", then the answer is YES--very much so.

The risk can be managed through proper footware, appropriate training plans, stretching, muscle strengthening, etc. However, given the increased stresses of running, some people will find that they just can't do it. Running will expose any biomechanical defects.

In terms of calorie burn, it is all about intensity. In most cases, running is inherently more intense than walking, and thus will result in higher calorie burn. There is a small range of racewalking speeds where the racewalking stride is less efficient than the running stride and so racewalking will burn more calories (i.e. has a higher intensity) than running at the same speed. However, for most people that will never be an issue. In most cases, if you have the ability to race walk at that high of a speed, you have the ability to run even faster, so it wouldn't make sense to walk unless there was a physical reason why you could not run.

The equations that are used to predict energy expenditure for walking or running are only valid for a certain range of speeds. For walking, it's 4.2 mph and slower; for running, it's 5.0 mph and faster. If you are running slower than 5.0 mph (12:00 per mile), you are most likely burning more calories than you would walking at that same speed, however there is too much variation between individuals to develop a valid prediction equation.

The old saying that "you burn the same calories per mile, regardless of speed" is only partly correct. It is true when comparing walking speeds to walking speeds and running speeds to running speeds, but NOT for comparing walking speeds to running speeds. In other words, a person walking 3.0 mph will burn the same number of calories per mile as they will walking 4.0 mph, and someone running 6.0 mph will burn the same number of calories per mile as they will running 7.0 mph, but someone walking 4.0 mph will burn significantly fewer calories per mile than they will running 6.0 mph.

Not everyone can run--the impact demands of running and the intensity of running are too much for some people. Not everyone wants to run.

The energy cost of walking can be boosted in a number of ways:

1. Walking at an incline--this is esp useful on a treadmill. Turn down the speed, crank up the hill, let go of the handrails, and you can approximate the calorie burn of running.

2. "Power walking"--an exaggerated arm swing (thumbs come up to shoulder height)--with or without hand weights--can increase the intensity of your walk.

3. Walking with a weighted vest--personally, I don't think this is as effective, and it could increase the risk of injury, but there are some ways to incorporate this in a walking workout.

4. Race walking -- this can be very effective, but there is a higher learning curve associated with it--you really have to work at learning the technique.

As I have always said, people should not be afraid of running--but people should not feel compelled to do it either. Like any exercise modality it has its pros and cons. You just want to make use you are basing your decision on facts, not "sayings".

joegeiselman

in addition to all the great information above, fish oil is great for the joints as well as flaxseed oil which was also mentioned already.

mummum2

I run and would say that running is hard on the joints! (not that I feel any impact on mine!!) but to be honest if you get the proper gear and run/jog at your own pace the most important thing also is to stretch, stretch, stretch, before and after running, seriously can't say that enough. If you maintain/do these then you'll get such joy in outdoor running, no two runs are the same. If, you're truly not comfortable about running outdoors because of the impact on joints, maybe try the treadmill...in any event, do what's you think is best for you!

Azdak

I am not a runner either because I am waiting to have my hip replaced. There's a part of me that would really love to run (mostly because it's free and you can burn more calories and fat than simply walking). However, my doc has warned me against it. He says that any runner will tell you it's great exercise, and, in theory, it is. But the information you received is right. It's horrible on the joints. I already have joint problems, so running will exacerbate that. Perhaps you should speak to your own doctor who knows your body and your own situation. He or she could provide you with a more informed opinion on whether you should be running or not.

You might check out my longer answer. Running is a high-impact activity that is associated with a higher number of soft-tissue injuries, but it is not inherently "horrible on the joints". In fact it can promote joint strength, as long as you can train properly and avoid overuse injuries.

You have a specific medical condition -- a degenerative hip condition -- for which a NUMBER of activities--including running--are contraindicated.