Is Running Good For Your Bones?
by Michelle Lyons, Physiotherapist.
Running alone is not a great bone-strengthening activity, because bone cells stop listening to repetitive loading - it only takes 100 strides for bones to lose 95% of their mechanosensitivity! (Burr 2002)
Hopping, (multidirectional) on the other hand (or foot) has been shown to be a great bone loader/ balance training
It’s important to remember to consume enough calories &specific nutrients for bone &muscle growth, as well as adequate sleep
High intensity plyometric training is likely to increase bone strength at sites of compressive forces.
Keeping muscles &tendons STRONG – spreading forces across the bony cortex &increasing resistance from external loads
We learned in the LIFTMOR trial that high intensity resistance training is likely to safely increase the strength of the bone shaft
You can’t bank bone health - the resistance training you did six months ago doesn’t mean much now if all you’ve done since is run.
It takes at least 3 months to lay down new bone, so consistency is key over a long period of time to see positive changes (Warden et al 2014) but (ironically!) integrating novelty into your bone loading consistency is also vital!
But - if you enjoy running - do it!
Running is often perceived as bad for your knees: in particular, concerns regarding the development and progression of knee osteoarthritis due to long-term running. Despite these fears, recreational running does not have negative consequences on knee joint articular cartilage in runners without symptomatic knee osteoarthritis (Roberts 2018)
Running has also been shown to be beneficial for mental health (Markotic et al 2020) - as long as you enjoy it!
And of course if you’re leaking when you’re running - pelvic rehab is called for
!
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