Regular running and superior bone health go hand in hand. According to many studies, running has been proven to promote good bone health. Regular running can even boost your stamina and fitness level, help you shed extra pounds and decrease the likelihood of cardiovascular problems. The list goes on. Nonetheless, running has a bad rap in many fitness circles. Some people believe that running is actual bad and can permanently harm the bones and cause osteoporosis and other bone problems. Running does lead to injuries, but that’s not the whole truth.

Running and “Bone Problems”

Contrary to the popular belief, a recent study conducted by the American Running & Fitness Association, have concluded that running actually promotes higher bone density. In fact, other studies have comes to the conclusion that regular running can help against arthritis and other serious bones and joints problems.

For instance, Osteoporosis affects more than 200 million people worldwide. Luckily, weight bearing exercise, running is the best example, are the ideal training strategy for promoting and maintaining bone health. A study done at the University of Missouri have found running to be more effective then resistance training on promoting and boosting bone density.

Other people have linked accelerated rates of osteoarthritis with endurance running. This couldn’t be further from the truth. And there is scientific evidence to back this claim. According to a study published by Lane and coinvestigator in 1993, the researchers have come to the conclusion that there is no difference in the occurrence of osteoarthritis in runners and non-runners. In fact, running does more good to the body than leading a sedentary lifestyle.

What Really Causes Injuries?

Nonetheless, running is not 100% safe activity. In fact it does lead to a myriad of injuries and health problems.

Most of the trouble can be avoided if you just follow these prevention measures:

• Start your training slow and build the intensity gradually. Most running injuries come as the results of doing too much too soon.
• Always start your workout with a decent warm-up and end it with a cool-down.
• Choose the right running shoes. If you’re shoes are old or don’t fit, ditch them and look for new sole-mates.
• Choose your running surface carefully. An improper or uneven surface increases the likelihood of injury.
• Develop good running form and mechanics.
• Stick to the ten percent rule. Increase your running mileage incrementally
• Take ample recovery—especially after a hard training session
• Listen to your body and adjust your training accordingly.

Running is actually good for your bones, just make sure to run the right way and stay within your fitness level.

Source

http://www.americanrunning.org/w/article/in-the-long-run-does-running-cause-oa

http://munews.missouri.edu/news-releases/2009/0226-hinton-bone-density.php

http://jama.ama-assn.org/content/255/9/1147.short

http://www.jaoa.org/content/106/6/342.full#ref-16