I felt inspired to write this not because I like running, on the contrary, I hate running, but because of the sheer number of runners I find myself working with everyday.
Running has become a pass time for many people (Moms). It is a fun way (Not my words) to stay in shape and socialize with friends with similar interests. In the summer time you will find no less then 100 people running on the beach sidewalk with friends and dogs.
If you decide to partake in this loved pastime then there is something you should know. I have given the name the “Runners Dilemmas,” or maybe the word conundrum would work better. No, dilemmas works much better. I just want to work conundrum into this post, +3 eloquence on my part.
Running can truly be a dilemma especially for those who do a lot of running. There are two big dilemmas that I see. There is running for health and running for weight loss. People run for these two reasons; to be healthy and to lose weight. The dilemma is you may love running but it may not be the best form of exercise for you to stay healthy or to lose weight.
Don’t worry I am not going to write about why you should stop running, on the contrary.
Dilemma 1: I Love Running, but It’s Hell on My Body (To Run or Not To Run)
Running is hard on the body especially if you are running primarily on pavement. The constant striking on the unforgiving pavement is hard on your joints. Namely, the knees and hips. If you run a lot then you are most likely familiar with one of these overuse injuries:
Patellofemoral Pain Syndrome (Runner’s Knee), Hamstring Tightness, Iliotibial Band Syndrome (ITBS), Shinsplints, Plantar Fasciitis, or Achilles Tendinitis.
All of these common running problems are preventable, but oh so often I hear runners complaining of one of these problems. I would say three of these problems are overuse and the other three are caused by muscle weakness (to put it simply).
Shinsplints, Plantar Fasciitis, Achilles Tendinitis
In most cases these injuries happen when you try to do too much too quickly. Shinsplints and Achilles Tendinitis will occur when a new runner or a runner who has taken sometime off does not build up their endurance enough and over does it.
Plantar Fasciitis occurs, for the most part, from one of these three problems: flat feet, wrong shoes, or high arches. It can also be caused by poor muscle quality. Taking a tennis or lacrosse ball to the bottom of your foot and rolling over it will help relieve tightness.
Runner’s Knee, Hamstring Tightness, ITBS
These three problems are often caused by over developed quads and weak hamstrings, gluts, and groin muscles, this can be alleviated by incorporating more posterior chain dominant exercises.
Exercises:
Lateral Band Walks, Glute Ham Raises, Ball Ham String Tucks, Deadlifts, and even Squats.
Muscle weakness is not always the case, it can also be too much running or a tracking problem with your knee.
Regardless, if you love running and want to be running pain free for the long hall then you need to take care of your body. Being pain free and strong will help you do what you love and be able to do it at a high level. Taking the time to foam roll daily and building up your overall strength with a workout program three times a week will go a long way to prevent these common injuries.
Dilemma 2: I Love Running but I Don’t Feel I am Losing Any Weight
I find it funny that people’s first thought when they want to loss weight is to go out for a long run (At least their heart is in the right place). If you call yourself a runner then don’t turn to running for fat loss. It is a waste of time and energy. If you don’t run all that much, then running can be a way to lose weight, at least in the beginning.
Let me explain.
The Newbie
For the people that have not run in months and years then yes, running can be a step in the right direction. This will be a new stimulus for the body. Your body will be all like, “What the S is this S” and it will be all-mad, but a happy mad mind you. This new-aroused body will then say, “Well, I guess it’s time for me to use some of this energy I have been storing up from Christmas and Thanksgiving” and then you will lose some weight.
But the same is not true for the grizzled vet
The Running Vet
The body is all about using energy efficiently. It does not like to waste energy. If you have been running for years then your body is very efficient in using the right amount of energy and it is not going to use more then it has too. What this means is you will not lose any weight, you will just maintain, if you run at the same intensity.
If you love running and want to lose weight then this is not good news. And here lies the next dilemma, To Run and Maintain or Do Something Not Called Running.
What you need to do is add in a new stimulus. For example, if you lift weights, lifting the same weight for the same reps will result in the same outcome. Running is no different. The good news is you can still run, you just have to mix it up.
Here are some ideas.
Interval Style: Sprint 20 sec Jog 1 min
Fan Bike Sprints: 15sec sprint, 45 regular
10 Med Ball Slams to 50yds sprint
Try and do as many rounds as you can, I recommend starting off with five rounds and increasing from there.
Do one of these twice a week instead of running.
Incorporating some high intensity exercises will create a new stimulus. This will result in an increased anaerobic and aerobic capacity as well as weight loss. This will help you look great, and run faster too; it’s a win-win.
Closing
Keep running but be smart and take care of your body, you only have one. Strengthen your weaknesses and take care of your muscles with massages and foam rolling. Learn to listen to your body and take time off when you need it.
Running offers a lot of health benefits, but it is not the best for weight loss. Keep running, but if you want weight loss then learn to mix up your long steady state cardio with some more short high intensity cardio and strength training to lose that weight.
Best
Josh Williams
Read Part II The Runners Dilemma: Strength Training For Running
