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