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Healthy Weight Center

Protect Your Joints When Running

Running long term can help to enhance your overall health, wellness, and fitness. However, running can be hard on your body because of the compressive forces and types of muscle contractions involved, especially if you have a larger frame. Yes, you need to protect your joints, and here are 10 general tips to do exactly that.

 

 

 

 

 

 

 

 

 

 

If you use a heart rate monitor, you can stay in the same heart rate zone as your run workout. Swimming, cycling, using the stepper, elliptical trainer, or even hiking are all good examples of cross-training workouts.

Sometimes running can make your body or joints feel run down or ache. By following these ten tips, you should be able to reduce your risk of developing an overuse injury and maximize your training to reach your goals!

 

References:

1. Tabata I, Nishimura K, Kouzaki M, et al. (1996). Effects of moderate-intensity endurance and high-intensity intermittent training on anaerobic capacity and VO2max. Medicine and Science in Sports and Exercise 28:1327-1330.

2. Clegg, DO., et al. "Glucosamine, chondroitin sulfate, and the two in combination for painful knee osteoarthritis." New England journal of medicine, v. 354 issue 8, 2006, p. 795-808.

 

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Last Reviewed: Jul 23, 2014

Steven T Devor, PhD, FACSM Steven T Devor, PhD, FACSM
Associate Professor of Sport & Exercise Sciences and Physiology & Cell Biology
School of PAES
The Ohio State University