Is Running Actually Good for us??????????

[SWScorch]

In the latest issue of Runner's World, they did a study of two groups of people. The control group ran on average less than 15 miles a week, most didn't run at all, and the running group ran an average of over 25 miles per week. Among the older people studied, the ones who ran more, and for a longer time, had far fewer nagging aches and pains and less joint problems. Cases of arthritis were substantially lower as well.

Yes, it's true that if you're overweight or have biomechanical issues (severe overpronation or bad knees), running can cause injury, but at low volume and low intensity it should have no detrimental effects. You really only see injuries among high-mileage runners, and they're usually overuse injuries like ITBS and stress fractures.

 

[miniMUNCH]

It's your choice.. you could just do a protein drink before and/or after cycling. Or you could do some protein while your riding.

One thing is for sure you need the water, electrolytes, and the carbs while you ride.

Expensive solution...get some of that Revenge or Endurox sports drink.

Cheap solution...water down some OJ or punch and mix in the some plain protein from a plce like proteinfactory.com (that is what I'd do).

Plain protein with OJ tastes kinda like an orange julius.

 

[yobarman]

Ugh anyone who has a problem with running is a fat lazy mess and doesn't have the balls to go through the pain of a hard run.

 

[miniMUNCH]

Originally posted by: redgtxdi

Originally posted by: Sentinel

Originally posted by: Mik3y
of course running's good for us. the question is: is sitting on our asses eating burgers all day good for us? truth is, if americans learned to run a couple miles a week, this country would weigh tens of billions of pounds less.

No sh!t.

Well, obviously this wasn't the point of the post. It was in specific regards to joint ailments, gravitational consequences....(hemorrhoids? Google it if you don't believe it).......ingrown toenails, bunions, shin splints, etc. etc. etc.

Not to mention my original commens about ACL, PCL, MCL. There ain't a whole lotta cushion between the Fem/Tib anyway, then pound the crap outta' those ligaments for runs and wonder why people like OJ Simpson have arthritis of the knees at age 40???

In answer to the "pounding thecrap outta joints and ligaments".

Proper "running" should not involve much pounding, plodding, or much of any up and down motion. Proper running form is really more gliding. If you look at runners in 100m dash, 400m, a mile, a 10k, or even a marathon. Their head, and in fact their entire upper body moves up and down very little (because this wasted motion).

Really...people assume they know how to run but running is a learned ecercise just like swimming...there is technique is running just like swimming.

I see lot of folks outside running in my neighborhood...some them have good form and others are doing the running equivalent of dog paddling.

It the dog paddlers that have a lot of the "I hurt myself running" stories and stats.

 

[Sukhoi]

Originally posted by: miniMUNCH
It's your choice.. you could just do a protein drink before and/or after cycling. Or you could do some protein while your riding.

One thing is for sure you need the water, electrolytes, and the carbs while you ride.

Expensive solution...get some of that Revenge or Endurox sports drink.

Cheap solution...water down some OJ or punch and mix in the some plain protein from a plce like proteinfactory.com (that is what I'd do).

Plain protein with OJ tastes kinda like an orange julius.

Protein with OJ...interesting. Never ever thought to do that. I buy it by the 10 lb bag, but I always have it with milk. I will try that tomorrow.

So the carbohydrates are important to continue to injest during cycling because my body doesn't have a large supply of quick-acting energy in storage, right? And if I don't take them in I probably won't have enough energy to ride hard for 2 hours straight. I had originally been thinking of drinking Crystal Lite or Propel (though that's kinda expensive) to elimate the calorie intake and maximize fat loss, but the shock of expending ~1500 calories at once with no replenishment probably won't be good for my muscle mass.

How would this be? Roughly 33 g of protein and 250 calories before heading out, and then a quart of gatorade while biking? Is that enough intake to stop muscle loss? Or am I also going to need to have something (another protein shake?) when I get back?

 

[SilentZero]

Running is good for you. But swimming is best.

 

[Gamingphreek]

Ok well since this thread is hear i might as well ask some questions.

Im a somewhat athletically built guy (not quite a six pack when flexed....more a 4 pack). ~150lbs 5'7". I play Baseball and do some occasional conditioning.

I have decided to trim up a little more (beach week coming up for Seniors etc...) so about a month ago i decided to start lifting weights, doing push up's, and those sit-up bicycle things. I alternate days for the weights and the push-ups but i do the bicycles every night. Should i have a set amount that i should do. NOrmally ill just lift on one arm until i cant lift the weight anymore, and then switch and then go to the bicycles. Then afterwards ill repeat. I do this three times. Should i have a set amount that i do or should this be fine.

After about a month of that, my friend said that to really trim up that i need to run. It works out your lower abs and what not. He said that you could do crunches all you want, but its not going to get you a six pack. You need to run in conjunction with those excerices. So i decided what the hell, i have ~hour that i can take away from doing something else so i decided to start running. Not having played a sport my senior year i was somewhat out of condition, but i set my goal at 2 miles at 5mph on a Grade 6 slope on the treadmill. I ran that and then walked another .5 miles at 2.5mph on the same incline. I did this in Nike Shox (not the basketball shoes, the running shoes); that same friend said that they were horrible for running because it keeps the pressure all on one shox instead of distributing it throughout your foot, but my old shoes are "Max Airs" so i dont know if they will be much better.

Can someone just look over what i just typed and point out what is true or some suggestions.

-Kevin

 

[Jeff7181]

A relative of mine has been jogging nearly every day, a couple miles a day, for 30 years. He runs marathons too and is pushing 60 and isn't having any joint problems. I'd say it's just one of those things that are different between people.

 

[Homerboy]

Used to run 70miles a week year round.... I can feel it in every bone and joint from my shoulders down. I tell people that all the time (jokingly) that they will live to 100 with their good heart and lungs but wont be able to move.

 

[miniMUNCH]

Originally posted by: Sukhoi

Originally posted by: miniMUNCH
It's your choice.. you could just do a protein drink before and/or after cycling. Or you could do some protein while your riding.

One thing is for sure you need the water, electrolytes, and the carbs while you ride.

Expensive solution...get some of that Revenge or Endurox sports drink.

Cheap solution...water down some OJ or punch and mix in the some plain protein from a plce like proteinfactory.com (that is what I'd do).

Plain protein with OJ tastes kinda like an orange julius.

Protein with OJ...interesting. Never ever thought to do that. I buy it by the 10 lb bag, but I always have it with milk. I will try that tomorrow.

So the carbohydrates are important to continue to injest during cycling because my body doesn't have a large supply of quick-acting energy in storage, right? And if I don't take them in I probably won't have enough energy to ride hard for 2 hours straight. I had originally been thinking of drinking Crystal Lite or Propel (though that's kinda expensive) to elimate the calorie intake and maximize fat loss, but the shock of expending ~1500 calories at once with no replenishment probably won't be good for my muscle mass.

How would this be? Roughly 33 g of protein and 250 calories before heading out, and then a quart of gatorade while biking? Is that enough intake to stop muscle loss? Or am I also going to need to have something (another protein shake?) when I get back?

That sounds good. I'd have protein after your done cycling as well to get your blood amino acid level into an anabolic state (muscle building state)...I can't answer specifics as to what kind of a protein intake regimen will be best for you.

The general guideline is that an active athlete should consume one gram of protein per day for every pound of lean body mass. In you are lifting hard or playing football, etc. and trying to build muscle then the guideline is more like 1.5 grams per lb per day.

So, for instance, I weigh about 190 lbs and my body fat is probably around 15% so I have a lean body mass of about 160 lbs. If I'm actively lifting, running, playing basketball, etc. on consistent basis I need about 160 grams (spaced out throughout the day, like 3-5 serving) of protein a day to keep my blood AA level in a mildly anabolic state throughout most of the day.

This regimen is hard to do for the working person because it esentially requires three 30-40 gram protein shakes a day to supplement dietary protein from regular meals. I have not been on this regimen myself in some time because it is a pain in the butt and sometimes I just didn't want to take the time at work, etc. to make a protein shake. But when I was on this regimen for about year, and lifting hard and running / playing basketball I was about 195 lbs, around 7-8% body fat, and pretty cut (and cut as I have ever been).

BTW...I did not come up with this stuff on my own. This stuff is all there is sports training books, etc. Also, one of my good family friends is a D.O. (doctor) and partially specializes in sports medicine and is friends with a few profession athlete strength trainers (guys that work or worked for the L.A. lakers, Raiders/Rams, Chargers, etc.). My D.O. friend also used to play minor league baseball until he tore his rotator cuff, he's about 205 lbs benches 375+ lbs without breaking a sweat...you get the picture. He knows what he's talking about and is himself walking proof that this regimen works.

 

[J Heartless Slick]

Originally posted by: redgtxdi
Cardio-vascular........great!


Hips
Knees
Ankles
Feet
Cartilage
Ligaments
Tendons

all = bad???

Walk at a medium pace the same distance you would run.

 

[DaShen]

Originally posted by: BW86

Originally posted by: suse920
swimming ftw

:thumbsup:

I go 3 times a week

Swimming is great, but you need to run to prevent bone loss in between swimming. Cycling has the same problem. So either you run or lift weights in between... both having their benefits and problems. I just lift my own weight (pull ups/pushups/dips), run, cycle, swim, and work out the core. I just switch them every once in a while.

Running is great if you know the proper way to run. Most people hammer there foot down instead of "gliding" there foot across the floor. Basically lifting their feet high enough to get clearance while forcing most of the actual force in the horizontal direction. Less wear and tear on the legs. Plus you can always get a treadmill, which requires a lot less impact. Ellipticals are okay, but they lack the workout on certain core and balancer muscles that regular running has. Stair climbing is good, but it has less aerobic than running. Your body is naturally adapted to running. If you are healthy enough or want to get healthy, running is one of the best ways to get in shape. Just start slow (at a brisk walk) and don't push yourself too hard and start a yo-yo effect. Then add swimming and cycling into the mix. Trust me, even if you have bad injuries or knee problems, running is very possible if you train and work hard at it.

 

[DaShen]

Originally posted by: PaulNEPats
Running burns away muscle, not just fat, which is why I don't use it as a form of exercise.

That is the most outlandish thing I have ever heard about exercising.

Let me guess, you are the type of guy who only weight lifts. Have a good life when you overwork your heart from lack of aerobic exercise and only anaerobic. Weight lifting is good, but only when coupled with other workouts. Aerobic, you get slow-twitch and some fast-twitch lean muscles, anaerobic mostly fast-twitch bulky muscles which although in the short run gives you performance gain, in the long run will actually slow you down and shorten your performance.

 

[evilmantis]

Originally posted by: Gamingphreek
After about a month of that, my friend said that to really trim up that i need to run. It works out your lower abs and what not. He said that you could do crunches all you want, but its not going to get you a six pack. You need to run in conjunction with those excerices. So i decided what the hell, i have ~hour that i can take away from doing something else so i decided to start running. Not having played a sport my senior year i was somewhat out of condition, but i set my goal at 2 miles at 5mph on a Grade 6 slope on the treadmill. I ran that and then walked another .5 miles at 2.5mph on the same incline.

-Kevin

Lots of people have a six pack... but you just can't see it! Really, you just need to lose weight. And no, contrary to what alot of people say, you can't target where the weight loss comes from. Running is good. Burns about 100 calories per mile, on average (walking is the same calorie burn on average, just takes longer -- so you can mix walking and running to get your burn). So basically, with your workout, you cancelled out a candy bar or a 20 oz bottle of non-diet soda. You can also reduce your caloric intake to help accelerate the weight loss (remember, weight loss is simple math: if calories in < calories expended, weight is lost) -- just don't go crazy with that. Proper running shoes will help you, too. Lots of people like New Balance. I wear those, and have also worn Saucony in the past. Shox are popular, but I have never worn them and so can't comment on them.

As for the running comments, I ran alot in the past few years (this year I have slacked off), and I can say with certainty that I felt better all over when I was running. Sure, you get sore sometimes, but that's different. It goes away after a day or so. More and more studies are indicating that running is beneficial for the joints as long as you are smart about it, ie, start slowly, stretch afterward, allow yourself time to recover.

 

[Sukhoi]

Originally posted by: miniMUNCH

Originally posted by: Sukhoi

Originally posted by: miniMUNCH
It's your choice.. you could just do a protein drink before and/or after cycling. Or you could do some protein while your riding.

One thing is for sure you need the water, electrolytes, and the carbs while you ride.

Expensive solution...get some of that Revenge or Endurox sports drink.

Cheap solution...water down some OJ or punch and mix in the some plain protein from a plce like proteinfactory.com (that is what I'd do).

Plain protein with OJ tastes kinda like an orange julius.

Protein with OJ...interesting. Never ever thought to do that. I buy it by the 10 lb bag, but I always have it with milk. I will try that tomorrow.

So the carbohydrates are important to continue to injest during cycling because my body doesn't have a large supply of quick-acting energy in storage, right? And if I don't take them in I probably won't have enough energy to ride hard for 2 hours straight. I had originally been thinking of drinking Crystal Lite or Propel (though that's kinda expensive) to elimate the calorie intake and maximize fat loss, but the shock of expending ~1500 calories at once with no replenishment probably won't be good for my muscle mass.

How would this be? Roughly 33 g of protein and 250 calories before heading out, and then a quart of gatorade while biking? Is that enough intake to stop muscle loss? Or am I also going to need to have something (another protein shake?) when I get back?

That sounds good. I'd have protein after your done cycling as well to get your blood amino acid level into an anabolic state (muscle building state)...I can't answer specifics as to what kind of a protein intake regimen will be best for you.

The general guideline is that an active athlete should consume one gram of protein per day for every pound of lean body mass. In you are lifting hard or playing football, etc. and trying to build muscle then the guideline is more like 1.5 grams per lb per day.

So, for instance, I weigh about 190 lbs and my body fat is probably around 15% so I have a lean body mass of about 160 lbs. If I'm actively lifting, running, playing basketball, etc. on consistent basis I need about 160 grams (spaced out throughout the day, like 3-5 serving) of protein a day to keep my blood AA level in a mildly anabolic state throughout most of the day.

This regimen is hard to do for the working person because it esentially requires three 30-40 gram protein shakes a day to supplement dietary protein from regular meals. I have not been on this regimen myself in some time because it is a pain in the butt and sometimes I just didn't want to take the time at work, etc. to make a protein shake. But when I was on this regimen for about year, and lifting hard and running / playing basketball I was about 195 lbs, around 7-8% body fat, and pretty cut (and cut as I have ever been).

BTW...I did not come up with this stuff on my own. This stuff is all there is sports training books, etc. Also, one of my good family friends is a D.O. (doctor) and partially specializes in sports medicine and is friends with a few profession athlete strength trainers (guys that work or worked for the L.A. lakers, Raiders/Rams, Chargers, etc.). My D.O. friend also used to play minor league baseball until he tore his rotator cuff, he's about 205 lbs benches 375+ lbs without breaking a sweat...you get the picture. He knows what he's talking about and is himself walking proof that this regimen works.

Very good info, thank you. I wish I knew all the chemistry/biology behind this. A protein shake before and after riding will get me ~250 calories including ~70 grams of protein, and a quart of gatorade during the ride is 200 calories. For a two-hour ride that still leaves nearly 1000 net burned calories. Hopefully I'll have enough protein in me to stop muscle loss, so a good deal of that 1000 calories will be fat. I like this.

 

[GTaudiophile]

I don't run. I walk and cycle...

 

[Stuxnet]

Originally posted by: redgtxdi
Cardio-vascular........great!


Hips
Knees
Ankles
Feet
Cartilage
Ligaments
Tendons

all = bad???

Yep... when looked at in that light, the benefits don't seem to make up for the damage to joints. However, a damaged ligament at age 40 isn't going to kill me. A heart attack, on the other hand...

I will run my 3.5 - 4.5 miles per day, 3 - 4 times a week, until my legs fall off. If this destroys my joints by the time I'm 40, it will have still been worth it as I'll be reaping the benefits for years to come.

 

[JulesMaximus]

I don't run. Cycling is my sport. I love it!

 

[DaShen]

Originally posted by: JulesMaximus
I don't run. Cycling is my sport. I love it!

My friend always say, "People who run, are the ones who can't afford bikes."

But I cycle and run so no big deal.

You get bone loss from cycling and swimming otherwise.

 

[JulesMaximus]

Originally posted by: DaShen

Originally posted by: JulesMaximus
I don't run. Cycling is my sport. I love it!

My friend always say, "People who run, are the ones who can't afford bikes."

But I cycle and run so no big deal.

You get bone loss from cycling and swimming otherwise.

Running is too hard on my knees, feet and ankles. Besides, it takes forever to get somewhere by running.

 

[DaShen]

Originally posted by: JulesMaximus

Originally posted by: DaShen

Originally posted by: JulesMaximus
I don't run. Cycling is my sport. I love it!

My friend always say, "People who run, are the ones who can't afford bikes."

But I cycle and run so no big deal.

You get bone loss from cycling and swimming otherwise.

Running is too hard on my knees, feet and ankles. Besides, it takes forever to get somewhere by running.

Yeah, It can be a bother on the joints, but if you train to run a certain way, it won't hurt as much. I mentioned it before in this thread.

 

[phantom309]

I run between 21 and 28 miles a week and have for ten years. In my mid 40s with no major problems so far. I think part of the reason my knees, tendons, etc have held up so well is that I wasn't in the least athletic in my youth. I didn't tear up my knees/pelvis/back doing heavy competetive sports in high school/college like most other "athletic" people I know....I was the guy behind the bleachers smoking weed.

Anyway my take on this is that running alone isn't any worse for you than any other cardio - if you do it right - and it's 100x better than spending your life in front of the TV eating canned cake frosting with your fingers. But the best exercise is the one you'll actually do, whether it's swimming or cycling or whatever. Just start slow, learn the proper technique (Hero of Pellinor did a good post on that) and chances are you'll be fine.

 

[DaShen]

Originally posted by: phantom309
I run between 21 and 28 miles a week and have for ten years. In my mid 40s with no major problems so far. I think part of the reason my knees, tendons, etc have held up so well is that I wasn't in the least athletic in my youth. I didn't tear up my knees/pelvis/back doing heavy competetive sports in high school/college like most other "athletic" people I know....I was the guy behind the bleachers smoking weed.

Anyway my take on this is that running alone isn't any worse for you than any other cardio - if you do it right - and it's 100x better than spending your life in front of the TV eating canned cake frosting with your fingers. But the best exercise is the one you'll actually do, whether it's swimming or cycling or whatever.

Very true.

But I was the exact opposite of you and always playing sports and getting injured. I would be badly injured and then I would play the next day and ignore the pain (which is really bad if you get injured again BTW ).

 

[JDrake]

Anyone know what the equivalent in running 1 mile is to riding a bike? Like how many miles of bike riding would equal 1 mile of running? Or is it completely different muscles?

 

[phantom309]

Originally posted by: joedrake
Anyone know what the equivalent in running 1 mile is to riding a bike? Like how many miles of bike riding would equal 1 mile of running? Or is it completely different muscles?

It varies with a lot of factors - I can tell you that running on a treadmill I burn roughly 100 calories every seven minutes. See what it takes to do that on a stationary bike sometime.