Running is boring (at least for your bones!)
Runners just want to run, right?? In most cases, that is why we find ourselves logging the miles year after year: we love to run. For whatever reason – be it social, mental health, physical strength, competing against yourself or others – running checks a box that few, if any, other activities can. Unfortunately, by only running, we are doing no favors for our bones. Read on for the basics of bone health and how you can keep your skeleton happy and run-able for years to come!
The human skeleton is made up of 206 bones, and all of them are constantly breaking down and rebuilding.
- Think of your bones like a see-saw: on one side, we have the building cells called osteoblasts; on the other side, we have the breakdown cells called osteoclasts.
- BOTH processes are happening throughout life, but the balance of them is what shifts: As a child, the see-saw is more build-heavy. Somewhere in our 20s, the see-saw is relatively balanced. After that, the balance shifts more toward breakdown.
- In response to a large stimulus, our muscles & bones incur some damage, and then rebuild stronger, so as to withstand that stimulus better the next time.
Bones require a stimulus in order to build. This can come from 3 different areas:
- Impact force: every time your foot hits the ground in running, box jumps, playing hopscotch with your kids, etc. your bones receive a signal to build up stronger so they can tolerate the force. Generally, the higher the load, the more stimulus to build bones. Repetitive forces, like running, tend to get ignored after a couple minutes – hence, “running is boring” – and are, at best, adequate for maintaining our current bone status.
- Muscle activity: when you squat with a heavy weight, push off the ground for bounding drills, or power up a hill, your muscles are pulling on the bones and stimulating growth. Runners who regularly lift weights have higher bone density than those who do not; no resistance training is comparable to no training at all.
- Hormones: estrogen and testosterone both play a role in the remodeling process by reducing the osteoclast activity, therefore pumping the brakes on the breakdown.
A regular menstrual cycle includes a mid-cycle surge of estrogen, which is important for bone stimulation; with amenorrhea, hormonal contraceptives, and menopause, that regular peak doesn’t occur, leaving one unable to rely solely on that internal stimulus.
Remember the supporting factors to optimize your bone health!
- Nutrition: a diet that is colorful, varied, sustainable, and enjoyable is best. Here are a few key nutrients that are especially helpful for our bones:
Calcium, Vitamin D, Vitamin K: these work together to provide structure and “hardness” to our bones, and to help absorption of each other.
Vitamin B12: this improves calcium absorption and bone cell production
Magnesium: this becomes more important in the case of a fracture, as it helps with mineralization and absorbing other nutrients necessary for healing.
Carbs: low carbohydrate intake is associated with higher risk of bone stress injuries. Restricting carbs can result in lower bone density; your body essentially “steals” from the bones in order to perform other functions.
- Sleep: deep non-REM sleep is what is most restorative for our body structures, including bones
A consistent schedule/routine and uninterrupted sleep are most beneficial for our bones.
“I’m a runner. What should I do to keep my bones healthy?”
- Add resistance training to your program, 1-2x per week. This should include high-load/impact, and multi-directional activities, such as:
Plyometric & agility exercises in different directions, double & single leg
Heavy-weighted squats, deadlifts, bench press, lunges, etc.
- Add variety by running on different surfaces and at different intensities
Trail running vs. roads vs. track
Hill sprints vs. 5K pace intervals vs. long steady runs
- Eat enough, and fill half or more of your plate with carbs!
This can be difficult for those with long-standing nutrition and/or body image challenges. Consult with a registered dietitian for individualized guidance and support.
- Sleep!
- Reach out to a trusted healthcare professional when you feel stuck or run into trouble: primary care provider; physical therapist; chiropractor; orthopedist; dietitian; endocrinologist.
Megan James, PT DPT USATF-L2 (Immersion PT)
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