Why running is so good for you
At the same time, these activities are good cardiovascular workouts, says Dr. Grant Lum, the medical director of Athlete's Care Sports Medicine Centres in Toronto and a member of the medical team for the annual Canadian International Marathon in Toronto. They're weight-bearing, so they help prevent osteoporosis, and they help build the body's largest muscles in the legs (the quadriceps and gluteal muscles), which burn the most energy -- and calories.
The big-picture benefits are impressive, too: regular exercise reduces the risk for stroke and many diseases, including heart disease, hypertension, Type 2 diabetes, colon cancer and breast cancer. It also improves mood and fights mild depression.
Just remember that despite good intentions, a wintertime couch potato won't get far running full-out, several times a week, right off the bat. Doing too much too soon is the No. 1 cause of running injuries. While the impact is lower, fitness walking also carries the risk of the same types of injuries. Muscles, joints, ligaments and especially connective tissues in the lower body need to be conditioned to take all that pounding. A long list of potential injuries includes strains in hamstring, quadriceps or calf muscles, and foot, knee and back problems.
New to running? Start slow, suggest experts
"Start low and go slow, and see what your body is able to tolerate," advises Dr. Chris Johnston, lead author of "Preventing Running Injuries," a paper published last year in Canadian Family Physician. The paper reviewed current literature written about ways to prevent running injuries. The best running program gradually increases distance or time and figures in appropriate rest and recovery periods of 24 to 48 hours between workouts.
Johnston, who is also a doctor at the Canadian Forces base in Halifax, cites one study that shows that novice runners reduced their injury rate significantly by running one to three days a week for 15 to 30 minutes each day -- rather than five days a week for 45 minutes each day -- and still got a great workout. His paper also shows that surfaces, shoes, muscle weakness, inflexibility and leg alignment problems that may be undiagnosed (such as having one leg longer than the other) can be associated with injuries. Of course, slips and falls cause injuries, too.
This spring, ease into running – and avoid injury -- with Canadian Living's doctor-approved program (found on page 7). If you have a history of heart disease, diabetes or other chronic illness, consult your doctor before you begin. You may also choose to do a pre-activity screening with a fitness professional to flag any potential problems, such as foot or alignment problems.
Page 2 of 7 -- Will any old sneaker do? Find out on page 3.
