Health & Fitness
Finding Balance in Your Daily Run
By: Arthur L. Raines, M.D., Resurgens Orthopaedics
There are many benefits of incorporating running into a regular exercise routine. It can improve heart health, muscle mass, bone density, emotional wellness, and help aid weight loss. It is no surprise, then, to see just how popular running has become in today’s society.
With this rise in interest comes general inquiries into the possible negative effects of running. One of the most frequently asked questions is about terrain. That is, are runners safe sticking to the paved paths and sidewalks that we see here in Midtown Atlanta, or would they be better off finding unpaved trails with a softer footing?
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Before this can be answered, we have to recognize that running, in general, is a high-impact exercise. Injuries to the joints, tendons, bones, and muscles, especially when individuals first begin a regular running routine, are not uncommon. Specifically regarding soft versus hard terrain, however, there is not much of a consensus. Yes, hard surfaces like concrete and asphalt do place a slightly higher level of stress on the bones and joints when running, but softer terrains, like trails and grass, hold their own problems as well — less clear visibility can mean that holes or sudden changes in surface level go more unnoticed, leading to sprained or broken ankles, torn tendons, or pulled muscles.
Despite this lack of consensus, most experts do agree on one thing regarding terrain: avoid repetition. This is particularly true for runners in the city who likely run the same evenly paved paths on a regular basis. When the body runs the same terrain over and over, it uses the same muscle groups over and over. It is this factor of repetition which has been widely found to cause injuries in runners due to the over-working of specific muscle groups and the neglect of others. The problem with running on the city sidewalks, then, doesn’t seem to be the hard surface itself, but its lack of variation.
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That variety, which can easily be found on an unpaved hiking trail or footpath, forces the entire body to engage a wider range of muscles and therefore allows the body to develop a more holistic strength. However, not everyone has a safe hiking trail at his or her disposal. In this case, runners are advised to take a few days off a week from their normal running routine and participate in different exercise activities. A few suggestions are swimming, cycling, weight training, and using elliptical machines. While giving the joint and muscles in the legs time to rest from the high impact nature of running, these exercises also strengthen the core, arm muscle groups, and hips. This change in routine can make a huge difference in injury prevention efforts. Overall, if you are a regular runner, you can limit the repetitive impact of your daily run by varying your terrains or cross training with other exercise activities.
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