Prevent Injuries with Proper Running Technique

Running is obviously a popular form of exercise where some 40 million people run in the USA each year. This statistic is easy to recognize as running is a convenient, socially oriented way of burning extra calories while improving the health of your cardiovascular system. Although running may seem like an intuitive process, improper form can, over time, cause painful injuries. Some of these common injuries include iliotibial band syndrome, plantar fasciitis, achilles tendonitis, stress fractures, and more. During the course of a mile a typical runner will land on each leg 500 – 1000 times. If improper form is used, wrong forces will be applied to your joints thousands of times over leading to injury. A runner may reduce the discomfort by altering his or her stride (compensate) which will compound the problem even further.

To evaluate your running technique, start by reading the article “The Perfect Form” located at the Runner’s World website. However, preventing injuries doesn’t stop with technique. Wearing the right shoes, stretching, strength training, and managing your intensity are some of the major factors allowing for a pain free and more enjoyable running experience.

Another Reminder of Risks Associated with Heart Disease

Last Sunday a study was presented at the annual meeting of the American Heart Association showing that men over 40 have a 1 in 8 chance of having a sudden cardiac death over the remainder of their lifetime. This study is just another stark reminder of the risks associated with heart disease and underscores the importance of using exercise as an approach to combat it. Through a litany of research and press, we have all been conditioned to see the link between exercise and a healthy heart, however, to help solidify this notion the following are some key points in regard to how aerobic exercise specifically impacts our cardiovascular system in a positive way:

Benefits of Aerobic Exercise to the Cardiovascular System

• Adaptations to the heart and peripheral blood vessels allow the body to intake and use oxygen more efficiently. This adaptation can lead to a lower resting heart rate.


• Decreases in blood pressure occur.


• Increased capillary density in skeletal muscle allows for better oxygen delivery to the associated areas.


• HDL or “good cholesterol increases; levels of fats in the blood decrease.


• The ability to process sugars and carbohydrates is improved leading to reduced insulin needs and improved glucose tolerance. (Diabetes is a risk factor in developing heart disease)


• Blood clotting is reduced.


For more info on heart health visit the U.S. National Heart, Lung and Blood Institute.