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To Run or Not to Run

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Anamarie Ateca

on 27 March 2013

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Transcript of To Run or Not to Run

To Run or Not to Run BENEFITS OF RUNNING SO NOW THE QUESTION REMAINS: POTENTIAL DANGERS OF RUNNING CAUSES OF INJURIES TO RUN OR NOT TO RUN? Improves mental health and brain function. Strengthens the lungs and bronchi. Builds lower body strength. Stability in the ankles, hips, and knees. When stressed the body sends essential minerals to bones in order to strengthen them. Strengthens the immune system. Running aids in weight loss and reduces the effects of diabetes. Runners knee or Patellofemoral Pain Syndrome (PFPS):
results from strained tendons or the irritation of the soft tissue muscles around the front of the knee. Achilles Tendinitis:
the tendon tightens and becomes irritated. Plantar fasciitis:
small tears or inflammation of the tendons and ligaments that run from the heel to the toes. Shinsplints or medial tibial stress syndrome:
results when small tears occur in the muscles around the tibia. Illiotibial Band Syndrome (ITBS):
the IT band rubs on the side of the femur causing irritation. Stress fractures:
develop as a result of cumulative strain on the bone, most often found on the heel, foot, or shin. Patellar tendinitis:
pain in the tendon that connects the kneecap to the shin bone. Practicing a regular stretching
regimen can prevent:
Runners knee
Stress fractures Runners knee:
over-pronation and weak quads, hips, or glutes Shinsplints:
new/returning runners or improper footwear Stress fractures:
overtraining or nutritional deficit Achilles tendinitis:
dramatically increasing training, or tight/weak calves Patellar tendinitis:
sudden increase in mileage, or over-pronation Plantar faciitis:
very high/low arches, extreme pronation/supination, unsupportive footwear, weak core muscles, or tight hip flexors Illiotibial band syndrome:
overpronation, weak hip abductors, or weak gluteal muscles It also heightens ones sense of personal control and self-confidence. Releases endorphins that elevate mood. Less minor illness. Strengthens ligaments and tendons Increases the bone density. MOST COMMONLY FOUND INJURIES: "Running injuries are primarily caused by overuse due to training errors" (1) Plantar faciitis Achilles tendinitis Wearing proper footwear or using insoles can prevent: Plantar fasciitis Shinsplints Illiotibial band syndrome Patellar tendinitis Stress fractures Gradually increasing mileage by 10% or less a week can prevent: Shinsplints Achilles tendinitis Patellar tendinitis Stress fractures Including a regular strength training program that includes all major muscle groups can prevent: Runners knee Achilles tendinitis Plantar faciitis Illiotibial band syndrome Eating a healthy diet and using vitamin/mineral supplementation can prevent: Ultimately the decision is up to you. If you choose that running is for you: Get advice from experienced runners.

Buy some quality running shoes.

Start slow.

Start preventing injuries before they have time to occur Benefits don't outweigh dangers? Find another activity you enjoy! 1. American academy of orthopedic surgons.(2007, August). Retrieved from http://orthoinfo.aaos.org/topic.cfm?topic=a00382 2. Dreher, B. (n.d.). 6 common running injuries to avoid. Retrieved from http://www.active.com/running/Articles/6-Common-Running-Injuries-to-Avoid 3. Aschwanden, C. (2011, February). Runners world. Retrieved from http://www.runnersworld.com/health/big-7-body-breakdowns?page=single
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