Is Running Actually Good for Me?

A patient of mine was recently considering doing an ultramarathon. She is an avid exerciser and recently completed a marathon. She and her boyfriend do various events together, including a 150 mile relay most recently. She is really proud of her recent accomplishments, as she should be. She has also on the other hand encountered numerous aches and pains through the process. We have treated her through and gotten rid of both heel pain and hip pain just within the last 6 months. Last week after a 50K, her boyfriend developed rhabdomylosis (known as “rhabdo” for short), a condition that occurs when muscle breakdown occurs after long periods of intense exercise, and chemicals from the muscle tissue enter the bloodstream resulting in threat to the kidneys. In a true curious state, she asked me, “Is this stuff actually good for you?” I thought it was a great question and worth addressing in more length. Before I go into more detail, let me give you the generic answer:

Yep. But also please understand some realities.

What are the Benefits of Exercise?

Need I even outline the benefits of exercise and running specifically? If you are reading this article, you probably already know it is good for you. But let’s just review some of the basics:

• Improved Cardiovascular Health: American Heart Association tells us that regular running can reduce the risk of heart disease by up to 45%.
• Weight Management: Running is an effective way to burn calories and maintain a healthy weight. On average, a 155-pound person can burn around 300 calories by running at a moderate pace for 30 minutes.
• Mental Well-Being: Running has a significant impact on mental health by releasing endorphins, which are natural mood elevators. According to a study published in the Journal of Psychiatric Research, running for just 15 minutes a day can reduce the risk of depression by 26%. Also, a survey conducted by the American Psychological Association found that 43% of runners reported using exercise to manage stress.
• Longevity: Engaging in regular running has been linked to increased longevity. A study published in Progress in Cardiovascular Diseases found that runners tend to live three years longer than non-runners, on average.
• Bone Health: Running is a weight-bearing exercise that helps to strengthen bones and reduce the risk of osteoporosis. According to the American Academy of Orthopaedic Surgeons, running can increase bone density and decrease the risk of fractures.
• Improved Sleep: Regular exercise, including running, has been shown to improve sleep quality and duration. The National Sleep Foundation recommends engaging in aerobic activities like running to promote better sleep.
• Brain Health: Running has cognitive benefits, including improved memory, concentration, and problem-solving skills. A study published in the Journal of Alzheimer’s Disease found that regular exercise, including running, can reduce the risk of developing dementia by up to 50%.
• Lifestyle: It has been shown that those who run regularly are less likely to engage in excessive drug and alcohol use.
• Blood Sugar Regulation: Exercise can help your body use insulin more effectively to lower blood sugar levels. It can also make your body more sensitive to insulin, which can lower blood glucose levels for up to 24 hours after a workout. The negative effects of Diabetes on the body are vast, so anything to help fight this is a great thing.

What are the Risks of Excessive Running

We’ve outlined the basic “pros list” if you will. So, here are some “cons.” Specifically, this lists consists of the major medical complications that you want to look out for if you are doing an event that truly pushes your body to the limits.

• Overuse Injuries: The prolonged duration and high mileage of ultramarathons increase the risk of overuse injuries such as stress fractures, tendonitis, spine irritation and muscle strains.
• Dehydration and Hyponatremia: Participants in events like ultramarathons can lose significant amounts of fluid through sweating over long distances and in hot conditions. However, simple hydration without sufficient electrolyte replenishment can lead to hyponatremia, a dangerous condition characterized by low sodium levels in the blood.
• Heat Exhaustion and Hyperthermia: Running for extended periods in hot and humid environments increases the risk of heat-related illnesses such as heat exhaustion and heatstroke. Failure to adequately hydrate, properly regulate body temperature, and recognize early signs of heat stress can result in serious health consequences.
• Gastrointestinal Issues: Digestive problems such as nausea, vomiting, diarrhea, and abdominal cramps are common among ultramarathon runners, particularly during races that last many hours or days. These issues can be exacerbated by factors such as inadequate hydration, improper nutrition, and the physical stress of prolonged exertion.
• Rhabdomyolysis: This can occur in extreme cases as stated earlier and is characterized by the breakdown of skeletal muscle tissue, leading to the release of toxic compounds into the bloodstream. Symptoms include muscle pain, weakness, and dark urine, and severe cases can result in kidney damage or failure. Here is a link to a medical page discussing it further.

Do the Benefits of Running Outweigh the Risks?

The health benefits of exercise are absolutely drastic- both mentally and physically. After food, water and shelter, I would put exercise at the very next priority of basic human needs. If you want to live long, feel good, and be your happiest self, you must do it! Running is a fantastic way to get loads of exercise, especially if you enjoy it. I always challenge my patients to push themselves to new heights so that they can be their best selves and LIVE THEIR HAPPIEST LIVES. That is what we as doctors of physical therapy are here for.

Understand this: If you are a runner, you are choosing to be an athlete in order to live your best life. That being said, yes, there are risks. You would not expect a professional softball player back to jump out onto the field without lifting weights, eating properly, and doing all the necessary training that goes along with staying healthy and performing at her peak. The same goes for any sport. Sports and exercise do come with risks. It is clear to see, at least in my humble opinion, that the juice IS worth the squeeze. The rewards outweigh the risks. The pros are greater than the cons… You get the picture.

The key is preparing yourself properly to perform at a high level while reducing your risk of injury as much as you can. Running specifically is incredible repetitive. There is a burden you place on your musculoskeletal system with that repetition. Therefor, you are naturally going to have some breakdown. It is up to you to counteract that breakdown. If you like to run, you should also be doing resistance training to make sure your muscles and joints can tolerate the stress without breaking down. Gone are the days of running only without any accessory strength work. You should also be taking the proper dietary action to help your body absorb the load. You’ll need to hydrate properly with electrolytes. You should wear the right footwear for you. You can never eliminate all risk of injury or illness, but you can do a heck of a lot to mitigate it.

Is Running Healthy?

To circle back to our original question, I will summarize with two simple points:

1. YES! It is good for you to run as well as perform other highly aerobic sports. Continue to push yourself to new heights and achievements. I am proud of you for doing so.
2. There are risks and realities that come with being an athlete. Do everything in your power to prepare your body for your endeavors, and the benefits you reap will far outweigh the risks.

If you have any aches and pains that you would like to fix, click here to contact us and claim a free phone consultation.

I hope you all found this article helpful!!

Best, Dr. Trem