Avoiding Injury From Running
Running is a very popular form of exercise. It is a great way to get in shape and lose weight.
The act of running burns a high number of calories as compared to other forms of exercise. This is why running is a more popular form of weight loss.
In recent history it was believe that you would burn the same number of calories whether you ran a mile or walked a mile. However, recent studies have shown that a person will burn about 30 percent more calories if he or she runs the mile.
The number of calories that you will burn is not dependent on where you run. You can run on a treadmill or outside, and you will pretty much burn the same amount as long as you keep all of the other factors the same.
Outdoor running does burn slightly more calories because of the air resistance experienced while running. However, if you set the treadmill to 1 percent elevation, you will burn the same amount of calories as long as you run the same distance and speed.
The difference between running outdoors and on the treadmill as far as burning calories is negligible. The choice of running outdoors or on a treadmill is up to you.
One of the biggest fears and risks associated with running is the potential injuries. In the past, it was believed that you could avoid most injuries and lower your risk for injury by running less than twenty miles a week.
However, more recent studies have shown that who gets injured varies widely among all runners. The amount you run will not have an influence on your risk for injury.
The part of the body at risk during running is by far the knee. The knee is a joint and it takes a lot of impact while running.
Other common injury sites include the lower leg, the foot, and the upper leg in that respective order. Surprisingly the ankle and hip/pelvis faced fewer injuries due to high impact running.
These studies also showed that higher age is not necessarily a factor that will put you at a higher risk for injury. Some studies found a higher age was a higher risk factor, but others found that a higher age could actually lower your risk for injury.
Another factor that was potentially thought to increase your risk for injury was increasing the distance run during the week. However, modern studies show that this does not increase the risk for injury and it can actually lower the risk for injury.
However, the researchers acknowledged that only strong runners are likely to increase their mileage, which may make the results biased. They concluded that more research needed to be performed before a conclusion was made on this risk factor.
They also discovered that running more than 40 miles a week did increase the risk for lower-extremity running injuries. Men had an even higher risk rate than women, but this could be simply due to the fact that they weigh more than women do.
Another interesting find was that there does not seem to be any correlation between not stretching or warming up and a higher risk for injuries. This means that it may not be necessary to warm up or stretch before you exercise.
In accordance with logic, a person with a history of previous injuries related to running is also at a much higher risk for becoming injured again. People who are aware of a past of injuries should avoid overtraining at all coasts.
They should also be very careful with any potential injuries and make sure that they recover fully from injuries before they continue training. In other words, they should be very careful.
The final conclusion of this study was that a person who runs more than 40 miles a week and who has had previous injuries is at a much higher risk for injury than another person.
The suggested training schedule includes three to five days of training a week during which the athlete will reach a 65 to 90 percent of the maximum heart rate. The typical training time should last 20 to 60 minutes.
As the knee was at the highest risk for injury, it was also suggested that a runner perform exercises to strengthen the quadriceps. Strong quadriceps will be able to protect the knee more effectively.
Running has many health benefits. Despite the risks, steady training will be worth the effort.
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