Running: Could you be overdoing it?
By Health Xchange | Fit to Post Health – Fri, Dec 9, 2011




Running can have its health hazards (Thinkstock photo)

Ask any marathon junkie, and chances are he or she will extol the benefits of running. And why not, when running is easily one of the most affordable, fuss-free, and popular ways to get in shape?

But what they don't tell you is how running can be physically more damaging than other sports like swimming or cycling.

Pauline Leong, principal physiotherapist at the Department of Physiotherapy, Singapore General Hospital, warns that by the time joggers realise that excessive running is doing more harm than good to their bodies, they would have sustained injuries that require costly and painful treatments.

"Often, these patients think the pain — especially to their joints — is part of the rigour of the sport," says Pauline. "What they don't realise is that as the injury worsens, so do their chances of recovery through simple rehabilitation."

Injuries are just the tip of the iceberg. There have been well-publicised cases of otherwise healthy joggers having a sudden heart attack while pounding the pavement. Some have even resulted in death.

Related article: Sudden cardiac death: Are you at risk?
Still, the benefits of running far outweigh its health hazards.

For Pauline Leong, it's about knowing the health risks that are associated with running, and how to mitigate them. "More importantly, it's about knowing yourself and being realistic about your run targets," she adds.

Here are some hazards of running, and the steps you can take to prevent them.

1. Joint problems

Nothing feels the impact of your runs like your joints. They are compressed with every step you take. If you overuse them, they become inflamed, painful and sore. This can lead to serious long-term joint disorders if left unchecked.

What you can do:

"The right running shoes can help absorb some of the strain on your joints," suggests Pauline. "They act as shock absorbers, cushioning some of the impact from your feet as they hit the ground." So if you plan on running regularly, be prepared to spend more on a quality pair of shoes. You need to change your shoes after about 300-400 miles (approx. 500-650 km) depending on your body weight and running style. Picking the appropriate shoe for you foot type is also important. There is no one shoe that fits all. Your knees and feet will thank you.

Related video: Causes and treatments of joint wear

2. Shin splints

A common affliction among runners, shin splints cause searing pains up your shins. In essence, it is a result of weakness and tightness in the muscles that attach your foot to the lower part of your leg. And it usually occurs to those new to running and those doing long distance running without the proper training.

What you can do:

Stretch well after every run, advises Pauline. "This lengthens the muscles and allows you to generate maximal forces through the shin muscles". Pain beyond the normal muscle aches post running should be investigated as it could indicate stress fractures or other shin injuries. Rest and recovery is important if you regularly do long runs.

3. Back problems

Proper running posture is important to keep back problems at bay. Strong core muscles will help you maintain good posture.

What you can do:

Be sure to stretch well after every session. Pauline adds: "Stretching lengthens your spine and separates the vertebrae, easing some of the compression caused by running." Pilates is also a good way to lengthen and strengthen your spinal muscles. It improves the range of movement in your lower back, and may help you cope better with your runs.

Related video: Causes and treatments of lower back pain

4. Muscle tears

Due to the frequency and stresses placed on the muscles, runners may be prone to muscle tears. Over-training without proper rest can make one more susceptible to muscle tears. Cross-training and stretching will help prevent this.

What you can do:

As shortened muscles may be prone to muscle tears and pulls, always stretch properly before and after your runs. Pauline explains: "This gives your muscles maximum flexibility and reduces the risk of tears." Cross train by doing other activities like swimming and cycling to prevent overuse. This trains other muscles not targeted through running.

5. Dehydration

Dehydration increases muscle fatigue and exhaustion. Early signs of dehydration include increased thirst, nausea, dry mouth, and headache. If you're feeling light-headed, or experiencing cramps, chills and disorientation, these are signs of major dehydration. You need to continually hydrate. Do not wait till symptoms occur before drinking. It will be too late!

What you can do:

Always ensure that you are always well hydrated before every run. Pauline says: "Drink as much as five litres of water a day to replace lost nutrients during a long run."

6. Heart attack

Running places huge demands on your cardiovascular system, which requires increased levels of oxygen intake to keep you running. If your arteries are clogged or restricted, your body won't be able to keep up the oxygen supply to your heart. This leads to a heart attack. It can hit even healthy runners, typically due to a previously unknown heart condition.

What you can do:

Before you take up running or any other form of physical activity, have a physician clear you for strenuous activity (even if you are healthy!). Pauline explains: "The physician will be able to determine if you have any underlying heart problems which may be exacerbated by exercise." Keep to a low-fat diet and gradually increase your running to prevent a sudden strain on your cardiovascular system.

This article was written by Jaclyn Lim for Health Xchange, with expert input from the Dept of Physiotherapy at Singapore General Hospital.

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