Running is one of the best form of Aerobic Exercise, but, Is Running singularly enough for long term overall fitness?
Answer is a ‘NO’
Overall physical fitness stands on 3 pillars:
Aerobic Exercises such as Running, Swimming, Cycling
Optimum weight training
Proper stretching of muscles & ligaments
Neglecting any one for others will disbalance overall physical fitness.
Myths of running:
Running is the best & only exercise to keep you fit – wrong, it can be a superior means of developing cardio fitness but not a substitute weight training & stretching.
Running makes you flexible & muscular – wrong, running actually lowers body flexibility , builds little or no strength, might actually cause muscle loss, & singularly it does not help building a well-toned, muscular body.
There’s no alternative to running for aerobic fitness – wrong, many other forms of physical activity that produce equal or superior fitness such as cycling, swimming, circuit weight training and rowing.
This does not mean that I do not advocate running, everyone should include running as a part of their balanced fitness regimen.
Positives of running:
Convenient
Weather independent
No costly equipment or set up
If done correctly, running has long lasting positive impact on body.
Personally I follow & advocate following points for wholesome running:
Never try to over exert: 4 to 5 kms of running 3 (alternate) days a week is enough.
Always combine running with weight training and stretching.
Slow & steady – build up your endurance slowly over a period of months. Fitness is a continuous process.
Good running shoes – investment in good run shoes is worth it for injury prevention & better output.
Run on Even & solid running surface – soft, uneven surface & Cheap treadmills can cause permanent damage to joints.
Rest if injured – Never try to outrun your injury.
Run within body limits – best way is to Concentrate on duration rather than distance. slowly increase distance/duration/pace as per capability.
Do not compete – either with others or with your own PR because competition puts excess stress on mind & body.
Enjoy & cherish your runs – running should be enjoyable & something you look forward to, not something you dislike. If you do not enjoy it, switch to equally ergonomic sports.
Lastly, Consult a specialist for injuries, do not self-treat.
Take home message for people who want to stay fit, pursuing both fitness & professional goals effectively:
Enjoy your runs, but do not get addicted to running. Listen to subtle signs of the body when it says to slow down.
Physical fitness is a mix of aerobics, weight training & stretching, practice all three for optimum fitness.