Benefits of Running

Running is a great form of exercise. Wherever we are, we can put on a pair of running shoes, head out and enjoy the fresh air and views. Running gives us a reduced risk of heart disease and stroke[1] and can help us to maintain a healthy muscle/fat ratio.

It’s also great for the mind, improving our cognition and reducing our risk of dementia.[2] Mental health also benefits. In fact, a regular running routine has been shown to be as effective as psychotherapy for depression and anxiety.[3]

Avoiding injury

Whilst running is great to keep us in shape, strengthens our muscles and to keep us happy, pounding those pavements can also put stress on the ankles, knees and hips. Hamstrings and other leg muscles also tighten naturally as they strengthen and this compounds the stress on the joints.

Therefore to avoid injuries, it’s important to set up a routine to lengthen muscles and so release the pressure on joints.

Loosening muscles

There are two main ways to loosen muscles  – massage and stretching. Stretching is best done after warming up. Slow and gentle works best, tricking the muscles into relaxing and lengthening. Also, incorporating yoga or Tai chi into your fitness regime supports your body’s suppleness and increases body awareness.

Massage

Regular remedial massage appointments are a great way to avoid injury and massage. Though more research is needed on the benefits of sports massage for runners, a recent review[4] found that massage helps to reduce or prevent delayed onset muscle soreness (DOMS). It also helps with flexibility.

Self Massage

In between massages, and when you are low on cash, a daily five to ten minute self massage session can not only help release muscles but also help sleep, if done before bed.

Add a few drops of your favourite essential oil to a tablespoon of coconut or sunflower oil, and you’re ready to go.

Legs

Start massaging over your thighs and calves legs with long, firm strokes working towards the heart, gradually easing into tighter spots with more focused circular motions. The key is to move slowly and smoothly – and to increase pressure gradually.

What massage therapists call ‘good pain’ is helpful, i.e. a pressure that feels pleasant though firm  – and as if it’s releasing tension. Make sure to ease off if you feel any sharp pain or discomfort. To start off , it’s better to go more gently, until you get used to your body’s reaction to massage. Everyone is different with some people reacting better to lighter rather than deeper pressure.

Feet

Feet do so much for us and a good foot rub is the key to keeping them working well. Massage all toes, maybe gradually stretching them out and using small circular motions using your thumbs . Along the top of the foot, work gently between the tendons and then around the heel and the bony parts of the ankle.

On the sole, the area under the big toe often benefits from special attention. Especially if you have any back issues, working firmly along the inner edge of the sole and the outside of the outer bony part of the ankle can be very beneficial, as these areas coincide to the spine and the pelvic regions respectively.

Cautions

If you are pregnant, taking medication or already have an injury, be sure to consult with the relevant health care professional before starting any massage treatment.

If doing massage yourself, always avoid broken skin, injuries and bruises to avoid infection and developing blood clots.

Being in Tune With Your Body

Taking time to listen to your body is both calming and helpful. Being in tune with what our muscles and joints are feeling, we can adjust  our running schedules to avoid injury and so enjoy the  benefits that being a regular runner brings.

[1]             Lee DC, Pate RR, Lavie CJ, Sui X, Church TS, Blair SN. Leisure-time running reduces all-cause and cardiovascular mortality risk. J Am Coll Cardiol. 2014 Aug 5;64(5):472-81. doi: 10.1016/j.jacc.2014.04.058. Erratum in: J Am Coll Cardiol. 2014 Oct 7;64(14):1537. PMID: 25082581; PMCID: PMC4131752.

[2]             De Miguel Z, Khoury N, Betley MJ, Lehallier B, Willoughby D, Olsson N, Yang AC, Hahn O, Lu N, Vest RT, Bonanno LN, Yerra L, Zhang L, Saw NL, Fairchild JK, Lee D, Zhang H, McAlpine PL, Contrepois K, Shamloo M, Elias JE, Rando TA, Wyss-Coray T. Exercise plasma boosts memory and dampens brain inflammation via clusterin. Nature. 2021 Dec;600(7889):494-499. doi: 10.1038/s41586-021-04183-x. Epub 2021 Dec 8. PMID: 34880498; PMCID: PMC9721468.

[3]             Markotić V, Pokrajčić V, Babić M, Radančević D, Grle M, Miljko M, Kosović V, Jurić I, Karlović Vidaković M. The Positive Effects of Running on Mental Health. Psychiatr Danub. 2020 Sep;32(Suppl 2):233-235. PMID: 32970641.

[4]    Davis HL, Alabed S, Chico TJA. Effect of sports massage on performance and recovery: a systematic review and meta-analysis. BMJ Open Sport & Exercise Medicine 2020;6:e000614. doi:10.1136/ bmjsem-2019-00061