Should YOU run?

Last week I sent out Mike Boyle’s article on “Why (Most) Women Shouldn’t Run” knowing it would elicit some strong opinions, and yes it did. But again not everyone is going to agree and I for one would never discourage someone from exercising. So if running is a big part of your fitness plan then keep moving and enjoy your runs.

Reasons why running could be a negative:

1) Injuries
For me personally and as a Personal Trainer I would never include DISTANCE running as part of a beginner’s program or a fat loss program for anyone, female or male. I look out my window everyday and see runners go up and down my street day and night. One thing in common, their bodies NEVER change and we’re talking years of training and logging many miles. Doesn't that tell you something? For most of us long distance running doesn’t change your body. I watch some of these people running and it just looks painful. It’s more of a speed limp not a smooth athletic run. How can they possibly think that this is good for them? In all my years of working with clients I have never meet a person over 30 years old that runs consistently that hasn’t suffered an injury from running. So please understand what you’re getting yourself into if you decide to take up running and please take precautions. My issue with distance running is the constant pounding your body takes. Within any given mile, there are about 1500 foot strikes. Think about that. You better have a great pair of running shoes and great running form

2) Need variety in your training
The fact of the matter is, most (read: not all) people shouldn't’t be running (especially women). What’s the first thing that women do to get into shape? They’re off to Sport’s Authority buying the latest running shoes and go jogging the next day. What’s the first piece of equipment that women will gravitate towards if they have never set foot in a gym before? The treadmill. Once in the gym and after they get comfortable they stick with that piece of equipment and end up making running the biggest part of their fitness plan. If your plan includes just running than your body will eventually stop responding. This type of exercise is considered steady-state cardio. Your body adapts extremely fast to steady-state cardio and you'll burn fewer and fewer calories the more you do.

Most of the clients that come to me are looking to change their bodies and get in shape. Many of these are average people who aren't active, and certainly aren't runners. But they want to look fit and in shape. With this type of clientele, I'd never start them off with a long jog which would be equivalent to 1,500 reps of a one-legged polymeric exercise. That would be irresponsible on my part and my client would most likely suffer some sort of lower-body injury. Not what we want.

Who should run?
1) Folks training for an endurance event.
2) If your sport requires running and you want to train for that sport.
3) If it’s the only type of exercise you enjoy.
4) If you love the outdoors and look forward to that “runners high” –I’m not going to discourage you.
5) If your running is interval training –hills, walk/run or sprint.
6) Yes aerobic type training is heart healthy

Sprinting is NOT the running I’m talking about.

Now some people might say that they see me running at the track. Why is it ok for me……? Yes that’s true. I love sprints, 50-70 yards. Believe it or not running sprints is actually safer than distance running over time. Keep in mind, you have to prepare your body to sprint. And sprinting is advanced work and you have to build up to it and prepare your body before and all out effort sprint. It’s critical if you decide to start a sprinting program that you stretch, foam roll and resistance train before embarking on this type of training. Now we’re not sprinting everyday, 1 -3 times a week will burn body fat and improve your conditioning level beyond belief. The drawback, sprints are tough, intervals are hell. Most people that run for distance want nothing to do with this type of workout program. Too bad for them I think they’re missing out on a superior workout.

Please keep in mind, that I am NOT saying that running is “bad” for everyone, nor am I saying that it is “bad” in general. But what I am saying is that there are better ways to get into shape and drop body fat. And that’s the point…you need to be in shape to run. In doing so, your body will be able to handle the stress MUCH more efficiently and you will be less prone to all of those nagging injuries that come with being a distance runner.

Confused? Hope not. If you’re looking to start an exercise program, let’s talk. Let’s make sure you’re taking the safest and best route. If running is part of your routine, please make sure you understand that it’s an advanced exercise and it isn't for beginners or out of shape people trying to get fit. For those individuals, there are better choices.

And keep in mind your goals, if it’s losing weight, getting leaner and changing your body’s shape running doesn't have to be a part of your routine. On the other hand, if you have a goal of completing an endurance event or just enjoy running, you'll need to make sure your program includes injury prevention strength exercises. Make sure your fitness program includes some bodyweight exercises, functional work to correct any potential muscle imbalances, single-leg movements, and core/abs strengthening. The last thing you want is to be sitting on the sidelines recovering from an injury.

Train safe and Train smart!