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Running is a high impact and very stressful activity. For this reason, it can be very beneficial when it comes to building and maintaining strong bones, but for the same reason, it can also have the opposite effect. If you’re not careful, running can lead to bone damage such as stress fractures, which can interrupt your training for several weeks. Recently, researchers from the US and UK Army published an article outlining strategies for keeping the bones of Army recruits strong, and runners should take notes. In total, they offered five tips for maintaining healthy bones.
RELATED: Study: Lower Stride Rate Associated With Higher Risk Of Bone Stress Injury
Start young
This first tip is for parents and caregivers of children and young adolescents. Researchers explain that adaptive bone formation (i.e. the growth of new bone) occurs during exercise, but it appears that your bones respond better to exercise in this way during adolescence. , before puberty. They point out that new bone can take up to a year to mineralize, so gradually increasing physical activity in young people is the best way to protect your skeletal health later in life.
If you are not a teenager, the important point to remember here is that you can still develop new bones through exercise, but if you are starting a new running routine or planning to increase your mileage or intensity, it is important to do this gradually over time. to give your bones a chance to adapt.
Get enough sleep
Your body goes through a number of healthy processes while you sleep, including bone remodeling. During this time, the old bone tissue is removed and new bone tissue is formed. Without sufficient sleep, this remodeling process will not go smoothly and your bones will gradually weaken. In fact, a 2019 study of postmenopausal women found that those who slept less than five hours a night were more likely to have low bone mineral density and were at higher risk for osteoporosis.
Get your vitamin D
Research over the past few years has shown that vitamin D has an array of positive effects on our bodies, including improving the health of our bones and muscles. Without this important vitamin, our bodies cannot properly absorb calcium, which can weaken our bones over time and expose us to bone stress damage.
Don’t forget the calcium
Calcium is important for runners for many reasons, and your heart, muscles, and nerves need it to function properly. It is now widely accepted that calcium is essential for bone health and that adult men should aim for 1000 mg of calcium per day, while women over 50 should aim for 1200 mg.
RELATED: Study: Teen Runners Don’t Eat Enough
Eat enough calories
Lastly, and perhaps most importantly, runners need to make sure they are getting enough calories to maintain bone health. Running is a very demanding sport that uses a large part of your energy stores, and it is essential that you eat enough to support your training. A 2020 study found that runners with low energy availability had lower bone mineral density and their bones were both thinner and weaker, putting you at greater risk for stress fractures.
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