We’re all too aware that, as a society, we have become increasingly sedentary. You might be surprised to know that the top 5 diseases associated with are all made more likely by us doing less with our bodies. But as good as ‘exercise’ may be purported, there prevails an idea that exercise can be precariously harmful and that some exercises should be flat-out avoided.
One such activity is running. It may well be that, for many, the idea of running either for recreation or health sounds like punishment, sadism or just downright unsafe. Yet, for many, running can be a task that can not only be safe but also help you achieve lasting health and even enjoyment. It’s also easier to start than you think.
Running participation in Australia has increased since 2005 from 4.3% to 7.4% in 2014 and could be as high as 15.8% currently. The main advantage to running is it’s effect on our cardiovascular system. The heart, like any other muscle, can be trained - as can the many other features of our cardiovascular system like our vasculature - and with running an increase in cardiovascular capacity sees a reduction in risk factors associated with heart disease and hypertension. While running we also expose ourselves to various loads through our musculoskeletal system, stimulating cellular changes that lead to improvements in our overall capacity. Our bones also respond positively to impact, leading to positive effects on our bone mineral density. And contrary to popular belief that the impact from running contributes to conditions such as arthritis, were are finding that inflammation is the leading contributor to osteoarthritis and not load. The metabolic changes influenced by running can help to reduce the pro-inflammatory influences of adipose tissue (body fat) and actually reduce the risk of osteoarthritis, whilst a recent study also found that running was helpful in improveming the health of joint surfaces and even the integrity of intervertebral discs of the spine.
Pulling all of this all together, we can see recreational running or jogging can be fantastic for our health and reduce risk factors of developing chronic disease. Jogging is one of the most common activities for physical activity. Its free and we can start from any level. There are many incremental changes that can be made from simply trying to jog those first few steps, to doing you’re first ParkRun. The best way to start is by making a plan to start small and take small steps in increasing your exposure to the activity.
If running hasn’t been something you’ve ever really tried in the past, then walking to build up to that jog, even if it’s only a few steps or metres can be a meaningful way to start. If you only manage a short duration, don’t despair, you will get better with practice. And if you aren’t sure where to start or aren’t sure if running is a safe activity for you, you can always speak with your local exercise physiologist to find out more.