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How to Run Light on Your Feet & Avoid Injury

The AHA! Team — Wed, 23 Jul 2025 05:15:40 +0000

Joe Boland via Dr. Axe – Running is one of the best full-body aerobic exercises known to mankind, great for burning calories and working multiple muscle groups. Unfortunately, it also can lead to common running injuries, such as shin splints, stress fractures or heel spurs. The good news is there is research that may give runners a guide on how to run to avoid injury. A study published in the British Journal of Sports Medicine looked at why some longtime runners sustain many injuries while others never experience any injury at all. This is major, since up to 90 percent of runners sustain injuries that lead them to miss training time every year, according to some estimates. Conducted by folks at Harvard Medical School and other universities, the study involved 249 experienced female runners who were all heel strikers, meaning they all strike the ground with their heels when they run. Participants completed questionnaires about injury history and ran on a track with force monitors in order to measure impact loads. The runners were then tracked for two years, with the volunteers using a running diary and injury log during the study time. Over the two years, more than 140 runners reported sustaining injuries, with more than 100 of those injuries requiring medical attention. The other 100 or so reported no injuries, but of greater note to the researchers, 21 also had not had a prior injury either. To determine why this was the case, they turned to impact loading data, comparing the pounding metrics for those who have never been injured to those who have been seriously injured. Just as suspected, the runners who avoided injury landed far more lightly on their feet than those who had been seriously hurt. How to run light on your feet This is a huge breakthrough, since most runners are believed to be heel strikers. Turns out, this running technique does lead to more injuries because heel striking leads to a higher impact load on the foot, leg and body than landing near the middle or front of the foot. In fact, a 2012 study conducted by the Department of Human Evolutionary Biology at Harvard University and published in Medicine and Science in Sports and Exercise examined 52 runners, 36 of whom primarily used a rearfoot strike and 16 of whom primarily used a forefoot strike. Researchers found that “approximately 74 percent of runners experienced a moderate or severe injury each year, but those who habitually rearfoot strike had approximately twice the rate of repetitive stress injuries than individuals who habitually forefoot strike.” They ultimately concluded that “runners who habitually rearfoot strike have significantly higher rates of repetitive stress injury than those who mostly forefoot strike.” Another 2014 study published in the International Journal of Sports Physical Therapy also found that rearfoot striking puts more pressure on the lower limbs, particularly the ankles, than forefoot striking. So if you’re wondering how to run optimally to avoid injury, you want to focus on avoiding landing on your heel. Those findings reinforce what was found in this more recent study published in the British Journal of Sports Medicine. Dr. Irene Davis, the Harvard professor who led the study, said the findings also suggest that thinking about “a soft landing” can help. In addition, she provided some additional tips on how to run to avoid injury: Experiment with landing closer to the midfoot if you’re a heel striker. Most runners naturally land more lightly when they don’t lead with the heel. Slightly increase cadence — the number of steps you take per minute. This seems to reduce pounding from each stride. Imagine you’re running on eggshells or attempting to “run on water,” so to speak, trying to remain light on your feet. Davis’ Harvard colleague, professor Daniel E. Lieberman, had a few more tips on how to run properly as well: Don’t overstride. It places a big impact and shock wave that travels up your body. It also causes a deceleration of the body, so you have to work harder to keep your stride. If you focus on forefoot striking too much, you may overstride and cause more stress. Conversely, as we’ve noted, heel striking is bad. So focus on a flat-foot, midfoot strike. A very pronounced forefront or rearfoot strike is bad. Increase your stride rate. A high stride rate keeps your stride short and your bounce springy. Upright posture is important. If you lean forward, it puts big angular torque on your upper body, causing your body to want to fall forward, putting more stress on your lower body. Be relaxed. Don’t waste effort by tensing your upper body. If you’re a newer runner and wondering how to run from the get-go to avoid injury, keep these running tips for beginners in mind as well, in addition to this research: Warm up. Set a goal, and run consistently. Incorporate burst training. Cross-train. Get the right pre- and post-run fuel. Choose the right shoes. Watch out for uneven surfaces. Listen to your body. Stretch. Final thoughts Changing your running style is not necessarily easy, but it can really have an impact — no pun intended — on your injury incidence. Most people are heel strikers when they run, but this is actually detrimental and leads to more injury. Numerous studies have confirmed this, noting that rearfoot strikers put more impact and strain on their limbs than midfoot or forefoot strikers. Seeing as running injuries are so common and can interfere with exercise and training, it’s wise to focus on your running technique. Here are some tips on how to run with proper running technique by staying light on your feet to avoid injury: Warm up. Set a goal, and run consistently. Incorporate burst training. Cross-train. Get the right pre- and post-run fuel. Choose the right shoes. Watch out for uneven surfaces. Listen to your body. Stretch. Think about a soft landing. Focus on landing closer to your midfoot. Slightly increase your cadence, and potentially shorten your stride. Try imagining you’re running on eggshells or attempting to run on water to remain light on your feet. Don’t overstride. Land flat-footed or close to it. Run with upright posture. Be relaxed. To read the original article click here.

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The Big Cardio Lie Continues…

The AHA! Team — Mon, 24 Mar 2025 05:32:07 +0000

Al Sears, MD, CNS – The Big Cardio Lie Continues… For 10 years, long-distance runner Ryan Hall held the U.S. record in the half marathon. He was the first person to break the one-hour barrier in that race. And his time in the Boston Marathon remains the fastest for any American athlete. Ryan trained hard. And he trained often. Until he was forced to retire at the age of 33 because his strength was sapped and his fatigue extreme. By the end of his career, the 5’10” former Olympian weighed a paltry 127 pounds. He admits his grinding workouts left him “weak and underdeveloped.” Today, he’s gained almost 40 pounds of pure muscle — and says he couldn’t be happier. His new workout routine includes intense drills with short rest periods between sets. More on that in a moment… Most of the running world was shocked when Hall retired at such an early age. But I wasn’t at all surprised when I heard. You see, along with being an anti-aging doctor, I’m a certified personal trainer. I spent years working with athletes. And I saw what long-distance running and endurance training did to their bodies. This type of cardio exercise causes your muscles to simply waste away. “Cardio” is short for cardiovascular endurance training. It’s the idea that you have to raise your heart rate for a long duration. It’s when you spend 45 minutes on a treadmill, run for miles a day, or take an hour-long aerobics class. This kind of exercise is just not natural. Our ancestors didn’t go jogging. They had short bursts of action, followed by longer periods of rest. And it’s how they stayed strong and healthy with powerful muscles. Unlike the stressed-out, weak muscles of long-distance runners like Ryan Hall. Endurance exercise quickly burns through carbs and fat. This forces your body to break down muscle to help meet energy needs. It also uses your smaller, more oxygen-efficient muscle fibers and ignores your larger, more powerful muscle fibers that actually trigger muscle-building. One study showed that the muscles of marathon runners actually shrink. When the muscle biopsies of marathon runners were analyzed, researchers found their muscle fiber size had decreased and atrophied.1 The way to build strong muscles that keep you healthy is to shorten the duration of your exertion but increase the challenge. That’s the philosophy behind my PACE principle. PACE stands for Progressively Accelerating Cardiopulmonary Exertion, and the concept is pretty simple: short, progressively accelerated bursts of intense exercise followed by rest. And the research proves it works… One study followed women over the age of 80. Three times a week they did short but intense exercise routines similar to PACE. After just 36 sessions they increased their lower-body muscle mass by 26% and their leg muscle power by 31%.2 There are a lot of ways to do PACE, but for building strength, your best bet is to do resistance training exercises. But you don’t need to use weights or join a gym. Your body is the only equipment you need. I’m talking about calisthenics, which use the resistance of your own body weight to make you stronger (they’ll help you burn extra fat, too). And you’ll see and feel results almost immediately. In one study, 21 frail, elderly subjects took part in resistance training. After just 11 weeks, their muscle fiber increased by up to 60%.3 But another study really made me sit up and take notice… In this study, researchers took muscle samples from both young and older adults. The seniors were 59% weaker at the start of the study than the young people. The older group did resistance calisthenics three times a week. After six weeks, the older group improved their muscle strength by about 50%. But there was an even more remarkable side effect. Their muscle tissue was rejuvenated. In fact, most of the genes that express aging were reversed back to younger levels!4 Grow Your Muscles While Reversing Aging I’ve helped hundreds of people increase muscle mass with my PACE principle. To get the biggest impact in the shortest amount of time, I recommend starting with one of the largest muscles in your body. Those are the quadriceps on the front of your thighs. NOTE: Anyone can do PACE. You don’t have to be in great shape to start. That’s the beauty of this program. All you need to remember is that no matter where you start, you just need to keep increasing the challenge. And to rest and recover fully between each period of exertion. Here’s one of my favorite quad-builders: Jump Squats Start with your body crouched, feet together, arms extended down, head straight and level. From this position, straighten your legs and jump upward as high as you can into the air. Once you have landed, quickly return to your original starting position, taking care not to lose your balance throughout the exercise. Repeat. It will take you a few sessions to build up your stamina. Start slowly. If you’re a beginner or have trouble with your knees, you can take out the jump and just push yourself up on your toes. Take plenty of time to build up your strength, endurance and balance gradually. Rest and recover between sets. At first, you’ll have to take longer breaks, but they’ll get shorter as you rebuild your natural strength. To Your Good Health, Al Sears, MD, CNS References: Trappe S, et al. “Single muscle fiber adaptations with marathon training.” J Appl Physiol. 101:721-727, 2006. Raue U, et al. “Improvements in whole muscle and myocellular function are limited with high-intensity resistance training in octogenarian women.” J Appl Physiol. 2009;106(5):1611-7. LaStayo P, et al. “The positive effects of negative work: increased muscle strength and decreased fall risk in a frail elderly population.” J Gerontol A Biol Sci Med Sci. 2003; 58(5):M419-424. Melov S, et al. “Resistance exercise reverses aging in human skeletal muscle.” PLoS ONE. 2007; 2:e465. To read the original article about The Big Cardio Lie click here.

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What Are the Benefits of Working Out in the Cold? (+Safety Tips)

The AHA! Team — Thu, 05 Dec 2024 06:45:25 +0000

Jillian Levy, CHHC via Dr. Axe – As the holiday season approaches, many people who exercise outdoors struggle with working out in the cold, but they don’t have to. Is it bad to work out in cold weather? As long as you take some precautions, working out in the cold — such as walking, running or cycling — is actually pretty beneficial. Exercising in cold weather can lead to improvements in endurance and cardiovascular function, and just like most exercise, it can also boost your mood and mental health. Benefits of Working Out in the Cold “Cold weather” means different things to different people, but generally it’s considered to be cold outside when it becomes uncomfortable to stay outdoors for more than short periods of time. This discomfort is due to drastic differences between the temperature outside and the internal temperature of the human body. While being outside in cold weather might require you to wear a jacket or coat to avoid feeling chilly, it also has some perks to offer that being at room temperature doesn’t. The colder your environment, the harder your body has to work to maintain homeostasis (or balance), which means it uses energy in the process and also benefits metabolically in certain ways. Let’s look closer at how working out in the cold benefits nearly your entire body: 1. Burn Extras Calories Why is it harder to exercise in the cold? One reason is because your body needs to work harder to perform in chilly climates, mostly because it requires extra generation of heat to keep your muscles, organs and limbs warm. Anytime your body is exposed to a form a “stress,” which can include drastic temperature or elevation changes as well as exercise itself, your need for energy increases. This causes your muscles to break down glycogen faster (from carbohydrates) in order to fuel themselves. Brown fat is the type of body fat that helps regulate body temperature. When we’re outside in the cold, brown fat burns energy (calories) in order to heat our bodies and increase body temperature, in the process helping give the metabolisms a bit of a boost. According to Harvard Health Publishing, “studies show that exercising in cold weather can transform white fat, specifically belly and thigh fat, into calorie-burning brown fat.” Because working out in the cold activates brown fat more than exercising at room temperature does, it can potentially help efforts to lose weight. A study in the Journal of Clinical Endocrinology & Metabolism even found that cold weather workouts can burn more calories compared to workouts done in more comfortable temperatures. 2. Can Help Improve Endurance Working out in the heat can cause you to become exhausted more easily, since it increases sweating and your heart rate more rapidly. On the other hand, exercising in the cold can allow you to work out for longer, which may mean you can build endurance and stamina more easily. What’s the ideal temperature to train at, or compete in, in order to maximize endurance? Research suggests it’s about 50 to 55 degrees Fahrenheit, since this is the temp that feels most comfortable in which to breath rapidly and exert yourself. However, it’s safe to train at even colder temps too. (See below for more info on working out in different temperatures.) 3. Fights Depression and Seasonal Affective Disorder Exercising outside during the winter where you’re exposed to sunlight is thought to be one effective strategy for helping ward off seasonal affective disorder, a type of mood disorder/depression that tends to affect people during the dark winter months. Sunlight and exercise both have a positive impact on your mood for several reasons, including because they help release more “feel good” chemicals, including serotonin and endorphins. Another cognitive/mental health perk of exercising in cold weather? Some studies have demonstrated that people who exercise in the cold tend to experience improvements in their decision making, focus and memory. Other research shows that exercise in general is useful for decreasing anxiety and improving concentration. 4. Can Help You Sleep Better The combination of sunlight exposure during the daytime, fresh air and physical activity can help you unwind and sleep more deeply at night. Sunlight is important for regulating your circadian rhythm, also called your “internal clock,” which makes you feel sleepy enough at night to drift off and alert enough in the morning to wake up. The stress-relieving effects of exercise, whether done indoors or outdoors, are also important for fighting insomnia. 5. Supports Heart and Metabolic Health Nearly all types of exercise benefit your cardiovascular system and can help promote insulin sensitivity and better blood sugar management. Getting regular physical activity, such as walking briskly or jogging outdoors, has been linked to lowered risk for common health problems, such as high blood pressure, high cholesterol and high blood glucose levels. How to Exercise in Cold Weather (Best Exercises) What are the best exercises to do in cold weather? These include “cardio” or aerobic exercises like running, fast walking, jogging or cycling (assuming the wind isn’t too uncomfortable), plus ice skating, playing hockey, snowshoeing, or downhill skiing and snowboarding. You can also do sprint workouts outside or even do a circuit workout or weight training. Ready to take your workout outdoors, even if it’s the middle of the winter? Here’s what you need to know: 1. Warm Up With Dynamic Stretches Before exercising in cold weather, be sure to properly warm up, since inactive and cold muscles and joints are more prone to injuries. Instead of doing traditional “static stretches,” in which you hold a fixed position, do dynamic forms of stretching instead. Dynamic stretching involves motion, which boosts circulation and blood flow to your muscles and helps protect against injuries. Here are some examples of dynamic stretches to do for several minutes before working out in the cold: Wide arm and leg circles (aim for about 20 of each) Shoulder and neck shrugs Toe taps High steps (bringing your knees high toward your chest) Air squats Lunges (side, back and forward) Quad pulls 2. Stay Hydrated Believe it or not, you’re more prone to becoming dehydrated in cold weather because your thirst sensation is reduced, your body uses water to warm you and you lose water due to breathing out moist air that causes respiratory fluid loss. Be sure to drink water before, during and after your workout. If you prefer, drink something warm beforehand, such as hot tea, which can help make the cold feel initially more comfortable. 3. Optimize Nutrient Intake Before and After Eating a healthy diet that includes protein and complex carbs is important for exercise no matter the temperature or time of year. It’s important to optimize your nutrient intake before and after cold weather training because your muscles need protein and carbs to stay fueled and repair themselves and grow back stronger. Pre-workout, eat a meal rich in carbs and protein about one to three hours before exercising. (Avoid anything too heavy right before exercise, which might cause a stomachache.) If you’re active for more than one hour and doing intense exercise, you may opt to have a carbohydrate-rich snack mid-workout to keep you energized. Following a tough workout, have protein and carbs within one to two hours to replenish glycogen stores and aid in muscle recovery. What to Wear When the temp drops outside, it’s important to wear the right gear to help keep your body’s core temperature warm. Clothing and accessories that help conserve body heat can keep your muscles warmed up so you feel less stiff or tight. Here are some guidelines regarding what to wear when exercising in the cold: Layer clothing — Your bottom layer should ideally be something thin that is made of synthetic material (such as polyester, polypropylene and nylon), which draws sweat away from your body. This leaves you less damp and chilly than if you wear cotton. Look for clothing marked as “moisture-wicking.” Over your thin layer, add something heavier that will keep you insulated, such as a sweatshirt, jacket or fleece. Cover up vulnerable body parts — Your hands, feet, toes, ears and tip of your nose are most vulnerable to becoming very cold and even developing frostbite if it’s freezing outside. This happens because your body conserves energy and priorities warming your core, rather than your extremities. Depending on how cold it is, cover up with a hat, gloves, face mask, scarf or goggles so less skin is exposed. Be sure to wear warm socks, but make sure they are comfortable depending on the kind of shoes you’re wearing. (You’ll need thinner socks if wearing sneakers compared to shoe shoes or ski boots, which can fit wool or thick cotton socks.) If your hands get extra cold, try wearing thin glove liners under thicker gloves that are lined with fleece. Don’t forget to protect your skin — Moisturize your skin consistently in the winter to keep water locked in and prevent dryness and chapping. While some sunlight during the winter can be highly beneficial, too much can still burn your skin even if it’s chilly outside. Apply sunscreen if you’re spending lots of time outside, especially if you’re near snow, which can reflect sunlight — for example, if skiing or snowboarding. Most dermatologists recommend wearing 30 SPF+ if in the sun longer than about 20 to 30 minutes, plus lip balm with sunscreen. How Cold Is Too Cold? What temperature is too cold to exercise outside? The ideal temperature for exercising outdoors in the cold is somewhere in the range of the 30s to 50s F. That said, the American College of Sports Medicine has stated that “exercise can be performed safely in most cold-weather environments without incurring cold-weather injuries…the wind-chill temperature index can be used to estimate the relative risk of frostbite and heightened surveillance of exercisers should be used at wind-chill temperatures below -27 degrees C (-18 degrees F).” In other words, it seems safe for most adults to work out in very cold temps, even those dropping into the single digits in degrees Fahrenheit. However, it’s crucial to wear the right gear once the temp drops below the 30s, and look out for any signs of cold-related injury (such as numbness, clumsiness and very red, cold skin). Be cautious about avoiding frostbite when the temperature drops below 5 degrees F and the wind blows more than 20 miles per hour, which increases the risk for cold-related injuries. Risks and Side Effects Exercising in cold weather increases the risk of hypothermia, which is caused by a low body temperature. This is a serious condition that can cause damage to the skin and other tissues, so it’s impotent to take it seriously. Seek emergency help from a professional immediately if you develop hypothermia symptoms, such as: numbness and tingling accompanies by redness/purple skin intense shivering extreme fatigue slurred speech loss of coordination People with existing health conditions such as asthma or heart problems are more at risk for exercise-related side effects when working out in the cold. Be cautious about pushing yourself too hard if you have any history of trouble breathing, chest pains, etc. Conclusion Working out in the cold is beneficial because it causes your body to work hard to maintain homeostasis (or balance). The colder your environment, the harder your body has to work to do this, which means it uses energy in the process and also benefits you metabolically in certain ways. Perks of exercising outdoors in the winter include improvements in your metabolism, fat-burning, mood, endurance, heart health and sleep. It’s usually safe to exercise outside even if the temperature falls into the single digits, but be sure to wear layers, moisture-wicking clothing, gloves, warm socks and a hat. Stop if you feel intense tingling, numbness or other signs of hypothermia when working out in the cold. Also be sure to stay hydrated and eat before and after working out in the cold for the best results. To read the original...

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Osteoarthritis: How Running Actually Can Help

AHA Publisher — Fri, 06 Mar 2020 08:00:27 +0000

LifeBridge Health via Newswise – Not running or jogging because you think it worsens or increases your risk for osteoarthritis? You may be skipping a form of exercise that can help mitigate one of the biggest risk factors associated with this condition. Newswise — Despite what you may have read or heard, there is no conclusive evidence that running causes osteoarthritis (the most common form of arthritis, often in the hips and knees as well as the hands), or that you shouldn’t be running at all if you have osteoarthritis. Since there is no cure for it, doctors usually look to treat osteoarthritis with a combination of therapies that includes increased physical activity. You should speak with your primary care doctor or physical therapist about exercises that are right for you, but it’s possible that running can help manage osteoarthritis, says Grace “Annie” Neurohr, DPT, CMTPT, a therapist and running specialist in the running program at the Rubin Institute for Advanced Orthopedics at Sinai Hospital of Baltimore. “One of the biggest factors in osteoarthritis and knee pain is weight gain. Running can keep your weight down, decreasing the amount of force that goes through your knee joint,” Neurohr says. In addition to decreasing body fat, running can help build the strength and endurance your muscles need to support your joints, Neurohr adds. It can also help decrease the regular workload of the cardiovascular system and lower cholesterol and triglyceride levels in the blood. In other words, running can be one of the best ways to combat the development or progression of osteoarthritis. Neurohr says that while she doesn’t typically recommend high-mileage running for someone with osteoarthritis, recommendations depend on the person’s “symptoms, body type and grade of osteoarthritis.” She adds: “I typically recommend that runners with osteoarthritis have a good strength training program to complement their running. Improving the strength of the muscles around the hips and knees can better protect the joint with higher-impact activities. I also recommend they run on slightly softer surfaces such as packed dirt, trails or tracks as opposed to concrete.” Among the biggest risk factors for osteoarthritis in addition to obesity, according to the Centers for Disease Control and Prevention: • joint injury or overuse (repetitive stress on a joint) • gender (women are more likely to develop osteoarthritis than men, especially after 50) • family history The CDC says people who have hand osteoarthritis are more likely to develop osteoarthritis in the knee. The risk of developing osteoarthritis also increases with age. But middle-aged people shouldn’t be discouraged from running, Neurohr says. “Some of the best distance runners are over the age of 40 and still getting faster,” she says. Neurohr advises aging runners to focus on calf strength. “These muscles lose power quicker as we age and are crucial in giving us efficient push-off as we propel ourselves forward,” she says. Neurohr also recommends calcium and vitamin D supplements, which she says “can be helpful in maintaining bone health, which is very important for avoiding stress injuries or fractures as we age.” (Remember to consult your doctor first before taking any new supplements.) “These supplements can help compound the gains you can make in a strength training program and help build stronger bones and maintain muscle strength,” she says. To read the original article click here.

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