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A recent research paper looked into running and osteoporosis and addressed the question: is running good for osteoporosis? The authors’ specifically discussed the kind of load you need to build bone and addressed whether running  created adequate load for bone building for individuals with osteoporosis.

Running by itself does not necessarily prevent osteoporosis and you probably need to modify your running regime to make your bones healthier. I discuss these modifications below.

Is Running Good for Osteoporosis?

Today I’m going to cover an important question that was the topic of a research paper (1) that studied if running is good for osteoporosis?

I never realized how precise the prescription for exercise needs to be for running and osteoporosis.

Running unto itself doesn’t necessarily strengthen your bones.  How you go about running, how far you run, how often you run, and the type of running that you choose to do greatly affect the strength of your bones.

I’m not here to discourage you from running. I’m not here to discourage you from walking. The more exercise you do, the better.

However, instead of taking that 10-mile run, 5-mile run, or even a 3-mile run, you might want to consider changing the run so that it works both for your cardiovascular and for your bones.

So what are some things that you can do?

1. Takes Rests and Run Bone-Challenging Sprints

First, take rests. “Why would I want to take a rest when you are out for a run?”, you say.

You want to take rests so that you can load the bones hard and then give them some recovery time in between. You’ll see sprinters do this.

Those of you who run know that you would much rather go for nice leisurely 5K run than do hill sprints. Hill sprints or sprinting are going to be much more challenging for your bones. And that’s what your bones need. They need that constant change in stimulus.

Change the hill that you’re running on, change the speed at which you’re running, change the distance you do that sprint — all of those things are really critical to challenging your bones and your bone health.

Long distance runners have been shown to actually have less bone mass than sprinters.  Like sprinters, you want to change the intensity of your run so that you change the stimuli to your bone.

Downhill Runs > Uphill Runs

Downhill running builds your bone more effectively than uphill running. Having said that, downhill running is hard on your knees and on your joints. There’s eccentric contraction of the muscles happening.

As with all of the exercise suggestions, gradually build up to doing these activities. This is really important because your goal is to be able to do this for life.

2. Integrate Change Into Your Running Protocol

The last thing you want to do is to abruptly change from running on flats to running downhill. Gradually integrate change in your running protocol that you currently have.

If you’re currently walking, add changes to your walks:

  • Walk faster.
  • Add some jumps to your walks.
  • Include some little sprints.
  • Try some hills.

Make those muscles that are pulling on your bone work hard.

I encourage you to exercise hard so that all of the other things you do, including nutrition and medication, are there to support the health of your bones.

running good for osteoporosis

Exercise Recommendations for Osteoporosis

Exercise is an essential ingredient to bone health. If you have osteoporosis, therapeutic exercise needs to be part of your osteoporosis treatment program.

But what exercises should you do and which ones should you avoid? What exercises build bone and which ones reduce your chance of a fracture? Is Yoga good for your bones? Who should you trust when it comes to exercises for osteoporosis?

A great resource on exercise and osteoporosis is my free, seven day email course called Exercise Recommendations for Osteoporosis. After you provide your email address, you will receive seven consecutive online educational videos on bone health — one lesson each day. You can look at the videos at anytime and as often as you like.

I cover important topics related to osteoporosis exercise including:

  • Can exercise reverse osteoporosis?
  • Stop the stoop — how to avoid kyphosis and rounded shoulders.
  • Key components of an osteoporosis exercise program.
  • Key principles of bone building.
  • Exercises you should avoid if you have osteoporosis.
  • Yoga and osteoporosis — should you practice yoga if you have osteoporosis?
  • Core strength and osteoporosis — why is core strength important if you have osteoporosis?

Enter your email address and I will start you on this free course. I do not SPAM or share your email address (or any information) with third parties. You can unsubscribe from my mail list at any time.

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Osteoporosis and Running Drills

Exercises need to be  either strength building or weight bearing to build bone. Running drills and jogging are cardiovascular activities that are weight bearing.

However, should everyone run to build bone? Several readers and patients ask why I recommend that people who are in the high fracture risk category not run or jog.  Instead, I encourage them to practice other weight bearing activities.

Running and Osteoporosis

Why shouldn’t someone at a high risk of fracture run or jog? I generally find that most of my clients have better alignment through their spine when they walk as compared to when they run.  Also, you gain as much bone building benefit from a brisk walk as you do from a run. So my recommendation is to stick with a brisk walk.

A couple more things you should keep in mind when it comes to running or brisk walking:

  • Your bones respond much more to a short brisk walk/run than a longer walk or run. Run as though you are trying to compete in a 5K and not the marathon.
  • Running, brisk walking and walking benefit your hip bones but do little for the spine. Supplement your exercise program with weight bearing activities that target the spine. Check out my Exercise for Better Bones program for a comprehensive set of exercises designed for your fracture risk and activity level.
osteoporosis and stress fractures

Prevent Osteoporosis by Modifying Your Run

If you are still committed to your running and osteoporosis consider some modifications and drills that can incorporated into your runs to make them more effective.

I encourage my clients who are at a low to moderate risk of fracture to modify their running style to add more impact to their jogs.

Rather than hitting the trail for twenty minutes and doing a steady jog, I suggest that you mix in these drills. If you are a regular runner, consider this your new prescription for weight bearing exercise!

  • High Knees – As shown in the video, you elevate your knees up as you perform several strides in a row. This drill increases the amount of impact as your feet hit the ground. I find that they also feel great when you do them.
  • Skipping – Skipping adds a nice explosive component.
  • Bounding – Bounding involves extending your stride and taking a leap forward. It can be done continuously (say, five to six steps in a row) or you can mix in a single bound every few minutes.

Each of these has been used by athletes to improve running performance and can be adopted by everyday athletes to make their runs more effective when it comes to weight bearing and  building bone. Weight bearing exercise recommendations are a major component of the MelioGuide Exercise for Better Bones program.

Exercise Recommendations for Osteoporosis

Exercise is an essential ingredient to bone health. If you have osteoporosis, therapeutic exercise needs to be part of your osteoporosis treatment program.

But what exercises should you do and which ones should you avoid? What exercises build bone and which ones reduce your chance of a fracture? Is Yoga good for your bones? Who should you trust when it comes to exercises for osteoporosis?

A great resource on exercise and osteoporosis is my free, seven day email course called Exercise Recommendations for Osteoporosis. After you provide your email address, you will receive seven consecutive online educational videos on bone health — one lesson each day. You can look at the videos at anytime and as often as you like.

I cover important topics related to osteoporosis exercise including:

  • Can exercise reverse osteoporosis?
  • Stop the stoop — how to avoid kyphosis and rounded shoulders.
  • Key components of an osteoporosis exercise program.
  • Key principles of bone building.
  • Exercises you should avoid if you have osteoporosis.
  • Yoga and osteoporosis — should you practice yoga if you have osteoporosis?
  • Core strength and osteoporosis — why is core strength important if you have osteoporosis?

Enter your email address and I will start you on this free course. I do not SPAM or share your email address (or any information) with third parties. You can unsubscribe from my mail list at any time.

  • This field is for validation purposes and should be left unchanged.

Balance, Running and Osteoporosis

You want to make sure that you have good balance before you take on these drills. Balance is a critical part of your exercise program.

Once you are comfortable that you can perform these weight bearing drills, I encourage you to mix them into your run.

Osteoporosis Exercise Plan

Visit my Osteoporosis Exercise Plan page for more information on this topic.

 

References

  1. Boudenot A, et al, Appl Physiol Nutr Metab. 2015 Dec;40(12):1309-12. doi: 10.1139/apnm-2015-0265. Epub 2015 Sep 28

Comments

March 8, 2018 at 6:00am

Lizette

Hi Margaret
I am a treadmill runner. I brisk walk and run. I combine. How can I introduce skipping, bounding, high knees? Should I stop do the skipping and go back to the treadmill and so on? Would that work also?
Thank you
Lizette

March 10, 2018 at 5:16pm

Margaret Martin replies

Lizette, The skipping, bounding and high knees and not mandatory. They are just ideas to mix things up, surprise your muscles and bones a little and add a little spice to your routines. Running and skipping are great activities on their own and very effective for building bone in your legs. Be sure to supplement with strength training to target your spine. All the best.

October 2, 2018 at 1:16pm

Roz Moller

I am 81 years of age. My knee joints do give me a bit of pain when standing up from sitting. I walk every day but would like to build up to a sprint if possible. Are there any suggestions for that?

October 2, 2018 at 10:07pm

Margaret Martin replies

Hi Roz, This is a great goal to set for yourself! First thing to do is to make sure your upper thigh muscles are happy and free of trigger points. I have a video to show you how to do this. You'll have to scroll down past shoulder health... to the title How To Self Massage With Foam Roller:
http://melioguide.com/health-guides/joint-health/
You do not have to use a foam roller but do follow the suggestions all the way up to that point.
Next would be to ensure your balance is up for the challenge. I encourage you to go through the Beginner Balance Exercises in Exercise for Better Bones. Be sure to wear supportive shoes and get the blessing of your family doctor in regards to your health status.
Next step is to gradually increase your walking speed in 10 - 20 second intervals. Send me a message at info@melioguide.com to let me know how you do.
All the best!

October 2, 2018 at 1:20pm

Debbie Quihley

My favorite way to run is on a rebounding trampoline. I can “mix it up” a lot with different intensities. But, when I was diagnosed with high risks for breaking a hip and/or spine, I quit exercising altogether for fear of breaking something. Now I am stiff.
Do you think I can go back to running on my trampoline?

October 2, 2018 at 9:52pm

Margaret Martin replies

Hi Debbie,
I wrote a blog about rebounders that you should find helpful:
http://melioguide.com/osteoporosis-exercise-equipment/rebounder-review-build-bone/
Keep moving. Progress gradually.
Margaret

October 2, 2018 at 2:43pm

Pat Hay

What is best strength training to target spine?

October 2, 2018 at 10:13pm

Margaret Martin replies

Hi Pat, The best strength training exercises you can do to target the spine are the hardest one that your body allows you do to safely and without pain. In Exercise for Better Bones all exercises have indicated beside them if they are target the hip, the spine or the wrist more.
Hope his helps. All the best.
Margaret

October 2, 2018 at 5:03pm

Nancy

Great article. Thank you! I started running at 63 (almost 69 now) to improve bone density. I will add in some of your suggestions!

October 2, 2018 at 5:05pm

Richard Martin replies

Hi Nancy: Thanks for the comment and good luck with your running!

October 2, 2018 at 10:29pm

Debbie Quigley

Thank you very much. I appreciate your advice about the mini-trampoline.

October 10, 2018 at 8:46am

Margaret Martin replies

You're welcome!

October 9, 2018 at 1:37pm

Stephanie Lachtman

what about Tap Dancing? I have osteoporosis of the spine and osteopenia of the hip....will this be beneficial? I also hike hills and do intervals on a treadmill with weight weight training three times per week.

October 10, 2018 at 9:35pm

Margaret Martin replies

Hi Stephanie, I have not found any studies on tap dancing. Based on what your bone status is it appears that it along with your treadmill work and hills has kept the bone density in your hips in the osteopenic range. That us great! However, like running the impact of the ground forces do not travel up to the spine. Be sure that your weight training involves more loading for your spine.
All the best,
Margaret

September 8, 2020 at 7:22pm

Karen

I have -3.2 osteoporosis in my lumbar spine. My concern is if I lightly jog or do heel drops that it might produce those vertebral fractures you speak of. I have never fractured (crossing my fingers tightly) but have walked for years to be healthy. Do you think jogging could bring on a fracture (s)?
Also, the rebound trampoline, do those help build home when there is no force against the body weight?
Thank you much!

September 13, 2020 at 12:18pm

Margaret Martin replies

Hi Karen,
Thank you for reaching out. I hear your concerns. Without seeing your running form or posture my suggestion will air on the side of caution. Brisk walking with or without poles is certainly a safer option for you. http://melioguide.com/osteoporosis-exercises/is-walking-good-for-osteoporosis/

If you are considering heel drops or jogging to help build bone in your spine you will not. Both exercises are great for your hips but do little for your spine.
In Exercise for Better Bones, each strength exercise is identified at the top with the bones that it helps to stimulate.
Focus on exercise that helps build your spine. Also, as important is to consider how you move. There is a link in the book to safe modifications but there are some also for free on my site. http://melioguide.com/health-guides/activities-of-daily-living/
As for rebounders, her is what science and I have to say about them: http://melioguide.com/?s=rebounders
Please keep strong and stay safe,
Margaret

December 28, 2021 at 5:28pm

Lucy Andersen

Hi Margaret
I am a 55 year old woman who was diagnosed with osteoporosis (-2.9) in my lumbar spine a year and a half ago. I was a long time runner before my diagnosis. I've been told recently by an osteoporosis specialist at VGH (Vancouver) that I am at low risk for fractures and I can safely run again. I would love to run again but as this is the first time I have heard that it might be safe, I need to research further. I have no history of fractures, have annual zoledronic infusions (have had 2 so far, with a bit of improvement in spine), good posture and running form, and strength train regularly ( I am a personal trainer). I had leukemia and a stem cell transplant a year ago but I have been recovering very well and have much of my strength and energy back.
So, a bit complicated, but would appreciate any advice from you, if you know of any studies that would address this, or specialists that I could talk to?

December 29, 2021 at 9:53am

Richard Martin replies

Hi Lucy. Margaret does not provide medical advice in our comments section. You should consult with your physician. Thank you.

December 28, 2021 at 6:07pm

Lucy Andersen

Hi Margaret
I just sent you a reply but may have given the wrong bone status. I am -2.9 in my lumbar spine. Thanks!

December 29, 2021 at 9:53am

Richard Martin replies

Hi Lucy. Margaret does not provide medical advice in our comments section. You should consult with your physician. Thank you.