Category: Running

For centuries, humans have run for various reasons: to avoid war, test their physical fitness, or for leisure. Yet, while running has been consistently practiced throughout history in various countries around the world, the United States didn’t face it’s running boom until the 1970s. At this time, running was transformative in that a once used torture method in the Victorian Era turned into an activity practiced by the majority of Americans as a standard method of cardio. Soon, the competitive racing culture took off, and Americans began to practice the sport regularly at an elite level. The 26.2-mile distance that killed Pheidippides after running from Marathon to Athens later became a widely popular racing distance in America. Major cities organized routes that are still run along to this day by thousands of athletes, who train tirelessly year round.

Some may ask, who would compete in a sport that requires year-long dedication and enormous physical strain? The question itself shows that runners don’t run hundreds to thousands of miles a year to simply collect road race prize money. Runners compete in the sport because the act can teach a runner about what they’re capable physically and mentally. The running boom in America encouraged thousands of runners and gave the promise of a better self-understanding and level of fitness, even if they were new to the sport. Following the running boom in America during the 1970s, Americans continued to run stride-in-stride in an increasingly popular movement. The sport of running is dynamic in that it continues to advance throughout the years with developments in nutrition, proper racing gear, and proper race preparation, which all allow for a higher standard and physical caliber of athletes within the field of running. The story of Pheidippides and the marathon that resulted in his death is a popular one. What many people are unaware of is that Phidippides first ran from Athens to Sparta to gather troops prior to running from Marathon to Athens. The distance that resulted in this death was far longer than a marathon, it totaled approximately 150 miles. Yet, this race was not practiced by all Greeks.

Phidippides was among a group of runners called hemerodromos or “day long runners”, who trained on rocky, mountainous trails for extremely long distances. Only a select group trained for these distances and had the physical capabilities to run in this manner. It wouldn’t be until centuries later for the general population to take up running as a staple activity in their lives, rather than an activity practiced by an elite group. As time progressed, the act of running became less selective: people of all classes, heights, weights, and genders took part as the sport transformed from a war-focused effort to a joyous act. The 1970s running boom in America drew 25 million Americans to the sport of running. Running competitively in road races as well as simply for the act gained popularity quickly. Women were shielded from competitive physical activity in the past due to the weighty pressure of the cult of domesticity, yet the running movement became largely available to them over the years. In 1972, Title IX was passed and persuaded many to allow women to participate in more events outside of education as discrimination based on sex became illegal and immoral. It stated that “no person in the United States shall, on the basis of sex, be excluded from participation in, be denied the benefits of, or be subjected to discrimination under any education program or activity receiving Federal financial assistance”.

The question as to why so many Americans, men, and women, joined the movement of running has been explored by historians. One cause of the significant number of new runners was due to various literary works published at the time that backed the importance of running, such as “The Complete Book of Running” by James Fuller Fixx. “The Complete Book of Running” was published in 1977 and discussed the ranging benefits of running such as better self-confidence and abilities to handle pressure. Fixx’s book spent eleven weeks at number one bestseller and sold over a million copies. Although Fixx died at a young age despite his daily runs, Americans continued in his footsteps. Fixx had great success, many other authors shared the same success with their own running novels. In addition to literature, the excitement surrounding important Olympic races drew excitement to running. Famous women runners such as Mary Slaney boasted impressive performances on the track and caught the attention of many aspiring runners. Kathrine Switzer, known for entering races with her initials to disguise her gender won the 1974 New York City Marathon. Her participation in the sport of running in some of its most challenging distance events inspired women to do the same and join running.

Joan Benoit, a middle and long distance runner was a monumental female figure at this time and later went on to become the first woman to win an Olympic marathon in Los Angeles in 1984. As these women raced side by side with men who were in disbelief that women could compete in the same race as they did, young girls, teenagers, and middle-aged mothers made the choice to follow in their footsteps and step outside their comfort zones. America’s involvement in the Olympic games was significant. America’s first Olympic team competed the 1896 summer games in Athens. Americans were the most successful athletes in terms of gold medals, beating host nation Greece. We have hosted eight Olympic games over the years and American athletes have scored 2,522 medals (1,022 gold) between 1896 and 2018. Margaret Ives Abbott was the first American woman to win an Olympic event at the 1900 Paris Games. Nike Women posted its first women-specific ad with the line, “Put an end to women’s suffrage,” featuring a female version of the iconic Waffle Trainer shoe that Prefontaine famously wore. While Americans have looked to Olympic performances with awe, the exposure of health benefits produced by running was applicable to every American who took up running, not simply the elites.

Running was often referred to as the “most democratic sport” because it is able to be practiced and the health benefits enjoyed by most people without needing equipment, a team, or a court. These benefits were published in literary works as well as echoed by doctors themselves. President Carter’s doctor, William M. Luklash believed that running elongated the length of life as well as help in weight loss, lowering blood pressure and cholesterol, quitting smoking among other things. In addition, running improves cardiovascular health, muscle endurance, and quality of life. The benefits are immeasurable: “Scientists have used the carbon-dioxide challenge test to determine the connection between anxiety sensitivity and physical activity. They found that more physically active people were less likely to panic in fearful situations even if they have anxiety sensitivity”. Running has also been proven to increase confidence, elevate mood, stimulate productivity, and also promote better sleep among runners. The many health benefits are recognized by runners time and time gain, drawing more to the sport.

A additional development within the field of running that increased the popularity of the sport included increased research on the link between better performance and faster times with and proper nutrition. The study NURMI, “ Nutrition and Running High Mileage” explores the links between different diets such as vegan and vegetarian and how these diets impacted or did not affect running ability. Carb loading also became popular. After physiologist Gunvar Ahlborg explained how carbohydrates positively impact endurance and glycogen stores, eating high amounts of carbs became mainstream and a ritual for many runners. Some athletes will eat high carb meals such as pasta, bread, and potatoes the night or days leading up to a race in preparation. There was also advancements in running gear and technology. Companies such as Nike created mass produces sneakers as well as compression attire in order to promote faster times. Compression gear is known to stimulate blood flow and can be seen in compression sleeves and socks. With time, a more diverse range of sneakers has grown: some for high arches, some for flat footed runners, some for trail running, and some specifically for the road. If you look to the track in the present day, most runners will have spikes, otherwise known as racing flats on. These lightweight trainers minimize drag made by big clunky sneakers and are specifically made for racing, resembling a sock. Extra traction is given with screw-in metal spiked on the bottom of most spikes.

Garmin has also released an assortment of watches such as the Garmin Forerunner 235, which help athletes stay on pace and hit required splits in workouts and races. These watches often have built-in heart rate monitors and provide information such as VO2 max. Once runners have updated their running wardrobe, they often worked to create the best training plan in preparation for races such as a half-marathon, a marathon, or simply a five-kilometer run. Training used to most often consist of low mileage runs at quick paces. As time progressed, coaches began to create precise weekly-planning which incorporate a variance of runs. A smart weekly plan incorporates a track or interval workout which can help a runner adjust to their race pace, other tempo runs that build up the cardiorespiratory system of the runner, rest days to allow muscle rejuvenation following difficult days, and possibly even an off day towards the end of the week to prepare athletes for an upcoming week of work.

The differences in runs as opposed to a standard, weekly set of runs helps runners build different muscles and establish their strengths in different spheres. Weekly running plans nowadays typically have higher mileage and require runners to complete strength of cross training as well in order to prevent injury and create the best results on race day. Over the years, more Americans and other around the globe have come to realize how has revealed and challenged human potential. The first instance that the four-minute mile was broken was on May 6th, 1956 and 23 days later, the first woman broke five minutes in the mile. Running a mile in four minutes translates to a speed of 15 miles per hour. The current world record for the men’s one-mile race is 3:43.13. The current record for the women’s one mile is 4:12.56. While new records in this event have not been set as recently, they are closely matched regularly.

As developments in the sphere of running continue to grow, world records change. A handful of scientists have suggested that human beings could potentially run up to forty miles per hour (for reference, Usain Bolt reaches a top speed of 28 miles per hour in the 100 meter sprint) yet our speed is limited because muscles can only move so fast, and take a certain amount of force when hitting the ground. With strength training and further research, muscle composition could be changed and it is possible that additional advancements could possibly change the game of running and sprinting. The prominence in strength training has made its way into every aspiring runner’s weekly schedule. Distance runners, who are known to be scrawny are challenging the stereotype by hitting the gym. Having lean muscle to surround the bones prevents injury and betters running times, which is why many athletes have included it over the years as experts weighed in on the importance of it. As new records are set, people of all ages are drawn to the sport. Many highschoolers in particular have hopped on the sport of running and embraced it’s powerful lessons. Athletes start running in middle-school or before then in preparation for highschool.

The increased competitiveness and organized training in highschool leads many young people to set new high-school records. With the creation of social media, runners can share new records, provide motivation for others, and give insight as to how to become a better runner and competitor. Lots of high school sports teams create accounts on social media and connect with other teams through Instagram or other platforms similar to that. With the ability to share, runners can connect and share information, leading to increased performance. Many runners are motivated by the notion that they can run in college. In some cases, colleges scout runners at meets or races and then go on to view their social media accounts. Often, runners received letters from coaches through email or even at their high schoolers. These athletes will go on to run either division one, division two, or division three at the collegiate level, which is incredibly demanding.

Overall, there is undoubtedly an increased competitive culture that has been progressing with time. Whether or not this is societal in general or specific to the running world is not up for debate, but how this competitive culture has influenced the sport of running is interesting to mention. This need to be the best on a team or in a race has led many runners to increase their mileage and sometimes make sacrifices to the sport. Wanting to come through the finish line in the top spot is a goal of many runners. While some competition allows for everyone to be better overall, too much competition can create a toxic environment. This can be seen with many running clubs created in years past and in the present in America. Consisting of many members, some only excerpt elites, these runners enter in five-kilometer runs together. These teams can either be beneficial to a runner: give motivation, support, and pride, or be harmful: toxic, full of competition, or unhealthy.

“Over-competition in sport is problematic for children’s mental health. Some competition is fine to keep them focused, but too much is a problem. It’s bad for the less athletic kids because they feel bad they may be letting the team down, and rejected if they are dropped. But it’s also a problem for the high-achievers who can become anxious about their performance. To make the most of the enduring mental health benefits from sport, it should be about enjoyment and passion, physical exercise, learning new skills, socialising, and working together at shared tasks.” Over the years, the people of America and the people of the world laced up their shoes and started to run. They realized that it can be painful. They noticed the aches and pains the following day when they were new to the sport. But they cherished the high they felt as they completed a hard run in the rain or track workout in solitude. The sport is demanding and many people quit running before giving it a chance. Yet, each year, Americans attempt to participate in the sport. Some develop a drive to get better and a love for the sport.

Many will run their entire life, until it is no longer possible. The runners that desperately want to improve have looked to all aspects of their health and how they can improve their running, outside of running. The developments in gear and nutrition, as well as planned training have drastically changed how runners attack the sport. These developments not only make times faster when all put in the same boat, but they create excitement. The running market is booming because running has been a staple method of cardio, stress relief, and enjoyable for Americans throughout history. While wars have been fought, economic depressions faced, and disagreements made throughout American history, Americans have been able to let off stress in a healthy way through running through these times. Running van, and has changed many people’s lives for the better, bringing them out of dark places that seemed inescapable. The act of running has invoked a purpose in many lives especially in the youth of America, who are fostering an increased appreciation for the great sport of running, appreciating it for everything that it has done for their predecessors and continues to do for the people of the present. Through changing times, running is a constant in American history because its effects are addictive and it opens its arms up to anyone of any background to join the sport and enjoy its innumerable benefits in their lives.

To this day, jogging is thought to be the convenient leisure activity for many active individuals. “The more vigorous the activity is, the better is for the body” – this is a common misconception in the fields of sports medicine. Simple activities such as running had been over-shadowed, however, rapid advancement in research in the past couple of decades concluded aerobic exercise – the closest form to a miracle drug to extend life span, which lead to increased popularity in the art of running. Recent studies points at high beneficial effects of barefoot running in minimization of injuries through intrinsic, physiological training of the ECM (extracellular matrix), joints, muscles and nerves. However, in order achieve a state of barefoot running, the individual needs to properly progress through appropriate sets of footwear modifications. Otherwise, sudden transition into barefoot running can increase injury burdens instead.

The early works of biomechanics in the motions of running originated in the late 20th century from Novacheck, (1) where he formulated the running gait cycle. The gait cycle illustrates repeated series of patterns on the lower extremities during a run. One complete gait cycle is marked when one foot strikes the ground and terminates when the same foot strikes the ground again. During this time, the subject’s legs undergo a period of swing and stance phases (40% stance, 60% swing). With correct articulations of joint – muscle activities, and the elasticity in the body, proper gait cycle can occur. A common misinterpretation in differentiating running and walking is thought to be the speed of motion, this is untrue. While running, an individual experience a “float period” where both feet of an individual are in the air. On the other hand for walking, one foot is always on the ground, no matter how fast the speed is.

The stance period of the running gait cycle is divided into three portions, an initial contact, midstance and toe off segments. Initial contact to midstance phase is illustrated by the deceleration of forward-swing motion of the leg. At the same time, passive shock absorber in the foot lightens the impact stress when the heel strikes the ground. Midstance to toe-off phase is signified by concentric contractions of the lower extremities (hip and knee regions) in preparation for toe-off. The stance phase act as a spring-mass system, where energy absorption is stored passively and converted quickly to energy generation, as recoil of the spring. The swing phase occurs in three phases as well, initial and mid-swing propels the legs forward, and terminal swing occurs when the heel strikes the ground.

In coordination of joint activities, muscles from the lower extremities facilitates proper movement of the ligaments during gait cycle. Tibialis anterior muscles is most active during a jog, it functions as the primary dorsiflexor of the ankle, and causes adduction of the foot. Gluteus maximum, gluteus Medius and TFL are active during the beginning of stance/end of swing phase to decelerate and stabilize the leg. Quadriceps controls knee flexion/extension when heel strike occurs. Medial Hamstrings are active during the beginning of stance phase, and the majority of swing phase, where it prepares the hip and controls knee extension in late swing.

Joanne Elphinstone proposed an elastic support strategy that the body incorporates as an individual run. Elphinstone’s theory describes a mechanism of force transfer between upper and lower body. As a result, runners who utilizes a diagonal elastic support mechanics produces a diagonal stretch that allows counter-rotation in the body. A flow of forces alternates up and down evenly, minimizing focal stress of forces, allowing an even distribution of forces throughout the body, therefore, reducing the chances at injury.

Running is a high impactful activity that generates large forces on the body, through the means of kinetic chain. If repetitive forces are not resolved properly by the body, it leads to micro-traumatic injuries through overuse. As running became more popularized amongst both the general population and athletic performers, researchers observed an increase in minimalist shoe wearers/barefoot runners. Heel striking pattern varies between barefoot/minimalist to conventional shoe wearers. Minimalists shoes reflect correspondingly to barefoot running with minor differences. The (minimalists) shoes themselves are constructed using reduced materials and cushioning compared with conventional shoes, which allows greater amount of sensory stimulations between the foot and the environments. Further research studies were determined to uncover pros and cons to the three “states” of shoe-wearing: conventional shoes, minimalist shoes, and barefoot runners.

Difference in force generation between walking and running from a biomechanical view noted impact stress from heel striking can generate up to five times as much force as to walking, because of the unsupported transition from a float phase. Minimalist shoes are thought to act as a transitional state between shoe wearing runners to barefoot runners. Barefoot runners incorporate a mid to forefoot initial contact. Whereas, shod runners initial contact with rearfoot. Forefoot striking in turn, have a faster natural cadence/stride rhythm than rearfoot striking. A study noted minimalist shoe wearers emulates the forefoot striking patterns as seen in barefoot runners (2). The authors used a treadmill to record interval differences between the three different types of shoe wearing. The result states that participants who were barefooted or minimalists, landed with faster cadences than those who wore conventional shoes. Barefooted participants landed in a plantar flexion manner, which increased the frequency of strides, leading to reduced forces in stride kinematics in terms of shorter stride length. Additionally, pre-activation of plantar flexor, lowered the torque around the hip, knee and ankle regions. Neural anticipation also preactivated the soleus and gastrocnemius, which decreased the stress on striking. The composers concluded that, people who are more experienced in running (barefoot runners), run with a “five fingered technique” such that these individuals tend to land forefoot, and are more protected against injuries. This paper did not clearly state the cons of minimalist shoe wear. However, another article was able to bridge the gap in knowledge (3). While minimalists’ shoes drive injury reduction by mimicking fast cadences, it cannot fully replicate the intrinsic stabilization effects of a barefoot runner. Barefoot running allows activation of glabrous epithelium, and its ECM through the plantar surface to minimize force transmissions via direct contact to the ground (3). Glabrous epithelium then activates a series of muscles by proprioceptive feedbacks to function as natural shock absorbers, therefore, impact transmission decreases and reduces the chances at injury. In minimalist shoes, this phenomenal cannot occur, because contact is mediated through a layer of shoe-covering, therefore the glabrous epithelium does not activate. Both authors were able to agree that barefoot runners are more protected from injuries through neural innervation and physiological adaptations by cellular constructs.

As new knowledge unveils in the field of sport medicine, accompanying advancement in technology to make shoes also follows. Another study conducted by Sun X, et al (4), showed the pros and cons in shoe modifications considering physiological biomechanics experienced by the body during a run. Four main points were stablished by this study: increasing stiffness of the forefoot can increase performance, softer midsoles attenuates loading stresses, thicker midsole provides higher resistances to sudden shocks, and minimalists shoes increases the cross sectional area of the Achilles tendon, induces greater loading pressure at the ankles and the metatarsophalangeal joints.

The effects of forefoot bending stiffness influences lower joint kinematic and kinetics. Increasing the bending stiffness of the forefoot can be done through two distinct ways, inserting a foot plate (5) or craft a harder midsole (6). Tuning forefoot stiffness enables higher performances in sports that involves the needs to accelerate and jump. Additionally, there’s evidence supporting minimization of negative joint power generation at the metatarsophalangeal joint, leading to higher performance by bending stiffness (7). On the contrary, there have been conflicting data showing the cons of bending the stiffness. Overbending leads to an increase in discomfort and a reduction in physical performance in runners (8). Optimal bending remains an enigma due to the unequilibrated units of measure across different studies.

Softer midsole can reduce the loading forces on the runner’s feet. The harder the midsole, there’s less energy loss upon impact, therefore, focal force on impact remains high, causing elevated chances at injury. A midsole with higher content of cushion can decrease shock factors by increasing collision time, likewise, release higher amount of energy during impact, which reduces the chances at injuries. Studies found the peak forces on impact are significantly higher with increased hardness on the midsole (9). Chambon et al, 2014 (9), separated subjects into two groups, a soft midsole shoe group, or hard midsole shoe group, and asks the participants to carry out their training. The results show larger peak knee adduction moment and higher peak forces in loading, leading to increased risk to injury in the hard midsole group.

Minimalist shoes claim to have minimal design, bigger room for the toes, which ultimately delivers a more “natural forefoot-first stride” than conventional shoes (motion-controlled shoes). Regarding to the use of minimalist shoes, there are positive effects of tissue-ligament of the lower extremities, specifically, the changes in the Achilles tendon. One article reported an increase the cross-sectional area of the Achilles tendon (an increase in stiffness) by wearing minimalist shoes (10). Random assignments from Fuller et al, 2017(11), study shown improvement in running economy when compared with motion-controlled footwear. On the other hand, there’s been past studies displaying consistent forefoot fractures with the usage of minimalist shoe wear (12). Minimalist footwears are highly associated with metatarsophalangeal joint fractures when compared with conventional shoes due to the reduction in cushioning. The reduction in support increases peak stresses on the forefoot. Fractures were measured through edema leakage of the bone marrow after transition from conventional to minimalist footwear in the participants. Progressive transition between the footwears is the key to proper barefoot running.

Furthermore, supplementary researches had been done on the subjective usage of shoe in terms of stability and comfort levels in relation to injury while jogging. Varying shoe tightness and lacing seems to impact peak pressure and pronation for the wearer. (13), shown that the highest tightness and lacing reduces loading pronation (degrees of arching as the foot collapses) in the rearfoot (14). High lacing patterns correlates with lower pressure in the heel and midfoot. Moreover, lacing patterns and its tightness tend to associate with experience (15). Perhaps through classification of experience level, future manufactures can aid runner’s performance by producing optimal lacing and tightness for different levels to minimize injury.

Barefoot running offers additional prevention to injuries than conventional shod running, when preparations are done correctly. Throughout past decades, studies had been made comparing the different biomechanics the human body experiences while using conventional, minimalist, or barefoot running. (16) Each “style” (conventional, minimalist, or barefoot) of running correlates with its own risk and benefits with recent data showing higher benefits to shift to a barefoot/minimalist style of running, which allows intrinsic fortification effects between joints, muscles and ECM to the “natural” rhythm of running. Active runners should shift from conventional footwear usage (inexperienced runners) to barefoot running (experienced runner) progressively to minimize injuries. Nevertheless, as running propelled in fame across populations through its effective, yet convenient form of physical activity. Many manufactures and researchers strive to promote safe running through minimalizing the chances of injuries through modifications of footwears. There are limitations in the fields that are profoundly present. Subjective misinterpretation of an individual’s level can result in higher chances of lower extremity injuries through improper equipment(footwear) decisions. Future goals in the should aim to fabricate a clear progression guideline in shoe wear choices to lessens injury burden relative to runner’s experience.

References

1. Novacheck TF. The biomechanics of Running. Gait Posture. 1998;7(1):77-95.
2. Squadrone R, Gallozzi C. Biomechanical and physiological comparison of barefoot and two shod conditions in experienced barefoot runners. J Sports Med Phys Fitness. 2009;48(1):6-13.
3. Robbins S, Gouw GJ, MecClara J, and Waked E, Protect sensation of the plantar aspect of the foot. Foot ankle .1993;14:346-352
4. Sun X, Lam W, Zhang X, Wang, J, Fu W. Systematic Review of Role of Footwear constructions in Running Biomechanics: Implications for Running -Related Injury and Performance. Journal of Sports Science and Medicine. 2020;19: 20-37.
5. Madden EG, Kean CO, Hinman RS. Effect of rocker-soled shoes on parameters of knee joint load in knee osteoarthritis. Medicine and science in sports and exercise. 2015; 46(1):128-135.
6. Willwacher W, REgniet L, Fischier KM, Oberlander KD, Bruggermanna GP. The effect of shoes, surface conditions and sex on leg geometry at touchdown in habitually shod runners. Foorwear Science. 2014; 6(3):129-138.
7. Stefanyshyn DJ and Wannop JW. The influence of Forefoot Bending stiffness of footwear on athletic injury and performance. Footwear Science. 2016; 8(2): 51-63.
8. Roy JR, Stefanyshyn DJ. Shoe Midsole Longitutdinal bending stiffness and Running Economy, Joint Energy, and EMG. Med Scie Sports Exerc. 2006; 38(3): 562-569.
9. Chambon N, Delattre N, Gueguen N, Berton E, Rao G. Shoe drop has opposite influence on running pattern when running overground or on a treadmill.European Journal of Applied physiology. 2014; 115 : 911-918
10. Joseph MF, Histen K, Arntsen J, L’Hereux L, Defeo C.Lockwood D, et al. Achilles Tendon Adaption During Transition to Minimalist Running styles. Journal of Sport Rehabilitation. 2016; 26(2): 165-170
11. Fuller FT, Bellenger CR, Thewlis D, Arnold J, Thomson RL, Tsiro MD, et al. Tracking performance changes with Running-stride Variability when Athetes are Functionlly Overreached. Interational Journal of Sports Phsiology and Performance. 2017;12(3): 357-363.
12. Bergstra SA, Kluitenberg B, Dkker R, Bredeweg SW, Pstema K, Van den Heuvel ER, et al. Running with a minimalist shoe increases plantar pressure in the forefoot region of healthy female runners. Journal of Science and Medicine in Sport 18. 2015;18(4):463-468.
13. Hagen M, Feiler M, Rohrand P, Hennig EM. Comfort and stability ratings of different shoe lacing pattern depend on the runner’s level of performance. Footwear Science. 2011 jun.
14. Hagen M, Gomme, AK, Umlauf T and Hennig EM. Effects of different shoe lacing patterns on dorsal press distribution during running and perceived comfort. Research in sports and medicins. 20120;18: 176-187
15. Hagen M, and Hennig EM. Effects of different shoe lacing patterns among runners in traditional and minimalist shoes. Journal of athletic training 2015;5: 603-611
16. Rothschild C. Running Barefoot or in Minimalist Shoes: Evidence or Conjecture. Strength and conditioning journal. 2012: 34(2):8-17

Lying of a comfortable couch and watching your favorite series all day it sounds fantastic and fun but have you think what you are doing with your body by doing so. A person who lay down and the person who goes for running each day both are hell different from each other. Running gives energy, shape, to the body and meditate your mind. Make your habit to go to running every day because it is so important for your body. Running gives physical and mental benefits.

Running is helpful in maintaining knee-health. When you do running, it makes your knee bones strong and strengthens to them. When you get old, your knee will be in better condition than to those who avoid running. Doctors recommend children to run and play because their bones that are developing will become strong. This can help to save them from bones fracture. Running also helps to develop strong muscles.

People are worried about how to lose weight and start dieting without consultation of a nutritionist. Running is so important is to want to lose your weight or desired to maintain your body weight. Running helps to burn calories and shed your pounds.

Between running an walking, there is a difference in intensity. Running is essential to improve your cardiovascular health. In the running, your speed is faster than walking so your blood circulation, and heart rate improves. Due to the increase in blood circulation heart works appropriately and prevent you from heart attacks.

People feel irritating when they forgot about things and where they kept them. Running is essential to improve memory and give a boost to it. Running help people to prevent from Alzheimer disease. Sitting alone all the time and thinking about all bad things happen to you will give stress to your mind. Running is also beneficial for your mental health. When you run your brain, produce a hormone that plays a part in enhancing a person’s mood. Running gives you feeling of satisfaction. Listing to light music while running also excite up your dull and boring mood.

When a person runs, he gets ample time to think about himself. Running can be a source to judge about yourself, to plan about yourself, and know about your inner soul. Some people feel difficulty in sleeping. After a lot of effort, they did not rest for a second in the whole night. People who do running on regular basis sleep well then the person you stay in their beds all the time.

Running is a great tool to enhance your stamina. With time the person’s stamina increase and he can do more running than before. Your running distance started increasing as your stamina increase. When you run, your body excretes waste minerals through sweating. Releasing of this waste from the body will make your skin healthier and shiner.

People who make their habit to run throughout their lives have to see a doctor very rare. Women can prevent themselves from breast cancer if they start running regularly.

In East Africa, there is a territory known as the Great Rift Valley. It is in this Great Rift Valley, where the world’s most predominant long separation sprinters originate from, Kenya. In the previous three decades, sprinters from Kenya have basically commanded the game of long separation running in all aspects including cross-country, track, and the long distance race. On the planet rankings for long distance race running, Kenyans hold 8 of the best 10 spots for the men and 6 of the best ten spots in ladies’ rankings. But by what method can one nation be so overwhelming in a game that anybody can partake in? There are various elements that all work together to make Kenyan sprinters the most elite. Thorough preparing regimens, the physical topography of Kenya, nation and world backing of the competitors, hereditary qualities and early support of youngsters are on the whole factors in the investigation of why Kenyan sprinters are by a wide margin the best long separation sprinters on the planet. To begin, you should take a gander at the physical topography where the Kenyans train.

Kenya is situated in East Africa and is commanded by the Great Rift Valley. A crack valley created from blaming brought about by strain in the world’s covering. The sides of the valley are normally steep and can be up to 2,000 meters high. The Great Rift Valley gives Kenya regions of extraordinary height. This height equivalents diminishing of the air as you get to increasingly elevated elevations, which makes it progressively hard to breath, particularly when running. This elevation in addition to the central scopes makes and perfect atmosphere for supported outside action – serenely warm days, cool evenings, low dampness. That with the elevation’s oxygen consuming advantages, show how Kenya’s good countries are perfect for separation running. It ought to likewise be noticed that all of the nation’s reality class sprinters is a highlander.

A major factor to the Kenyan strength in running is their extraordinary preparing. Above all else, they go to camps with different sprinters, which means they all run together, always pushing each other to go more enthusiastically, longer and quicker. This is entirely different from state, the United States, where long separation running is all the more an individual game. ‘Competitors from different nations dread hard preparing. They flee alone, away from others. They are weaklings.’- – Moses Tanui, Kenya, Third quickest long distance runner ever. Moses Tanui runs one of these camps in Kenya, where he would like to form youthful sprinters into title holders. The greater part of the camps are situated in the good countries of Great Rift Valley, in order to exploit the perfect preparing zone.

Kenyan running camps are one reason why Kenya has incredible sprinters. These camps offer a route for hopeful sprinters and current experts to escape from the entirety of the interruptions of life to simply run and prepare. The camps offer an enduring eating regimen and lodging, which is frequently an advantage for a portion of the more devastated sprinters.

In Kenya, the youthful and old in the nation revere long separation sprinters. They increase national popularity for winning numerous esteemed races, for example, the Boston Marathon and gold decorations in the Olympics. However, with the entirety of their prominence and acclaim, these sprinters are required to offer back to the network, much like you see proficient competitors in different nations do. Separation running has become some portion of the national culture indeed.

The youngsters of Kenya engage in running at an early age and there are numerous reasons why running is an extraordinary game for them. The principal reason is that any youngster can begin running; it doesn’t cost any cash, aside from possibly for shoes, which aren’t really required either. Kenyan kids see a large number of the ‘star sprinters’ preparing close to their homes and need to imitate their prosperity. Kenyan sprinters hop wide, cleaned out trenches in the roadway, and more than once they are joined by youngsters in school regalia who run close by them for 100 meters or progressively, giggling.

Kip Keino picked up popularity in Kenya when he brought home the primary gold awards in the nation’s history in 1968 and 1972. Keino set an example of mountain preparing and sound living that future African sprinters would pursue. Since his incredible achievement, Keino has offered back to the network from which he dropped by establishing a halfway house. Kenyan culture is unique in relation to Western culture in that, it presently can’t seem to hold onto their sprinters as saints, in spite of the fact that they are very glad for them, the anticipate that them should prepare hard, buckle down, and pay back to the networks.

It is practically sure that the early interest of the adolescent in Kenya adds to their reality matchless quality of long separation running. What can’t be disregarded, be that as it may, is the dubious subject of hereditary predominance of these sprinters.

At the point when the subject of Kenyan control in long separation running comes up, it isn’t long until hereditary qualities is brought with alongside it. The subject of hereditary qualities has for quite some time been a sensitive one, and was just made increasingly disputable with Charles Murray’s scandalous book The Bell Curve, which made the contention that individuals of African fair fall behind whites in insight. Some feel that on the off chance that you become tied up with the hereditary clarification for the physical qualities of Kenyan sprinters, at that point you likewise should get tied up with Murray’s contention as well.

So what is the hereditary contention for Kenyan amazingness? It begins with development and the conviction that after some time, the individuals of Kenya have adjusted to such an extent to their physical condition that their bodies are ideal for the game of separation running. Joseph Graves, Jr. says in his book, The Emperor’s New Clothes: Theories of Race at the Millennium, ‘Development has formed body types and to some extent athletic conceivable outcomes… Don’t expect and Eskimo to appear on a NBA court or a Watusi to win the world weightlifting title.

I didn’t do running start on my junior year and I regret it. Most of my friends were doing running start and they always talked about its advantages. On the other hand, some of my teachers, especially my counselor said that it wasn’t the right choice for me. Trusting my counselor I didn’t do running start in my junior year and that was a wrong decision. I didn’t understand my mistake until my senior year when I actually started running start. With the running start, I got a chance to take a wide variety of challenging classes that are not offered at public high school. It saved my time and money. College also provided me a platform where I could challenge my academic abilities and grow personally. Running start has many many benefits and I suggest it to every high schooler.

First of all, as we all know, College is very expensive in the United States. A lot of students can’t get their degree because of college prices. The average four-year universities cost around 11,000$ per year. Tuition for running start classes is free. Running Start students are eligible to earn up to two years of college credit and save 2 years of college tuition costs. Yet students can still participate in high school sports and graduation ceremony since they are enrolled in high school. This helps families who can’t afford college to save many dollars in college education. I am not saying that it’s completely free since students still have to pay a little amount for books. While books are usually not expensive, the running star also provides help to students who can’t afford it.

Besides the cost, it also saves a lot of time. High schoolers who joined running start on their junior year get their AA degree in their senior year. Students get heir college credits while they finish their high school diploma. This is especially good for students who are interested in careers that require long schoolings, such as lawyers and surgeons. I want to be a surgeon in the future 4 years of college, 4 years of medical school, plus internship and residency. If I started running start in my junior year I could save 2 years of college which is a very long time. But if we look from the good side, I still saved one year.

The college environment is also very different from high school. At college, I got the chance to meet with a wide variety of people, from all ages and from different backgrounds. Other high school students, like me, have a chance to gain academic and career maturity and knowledge from other students and from the college atmosphere with Running start.

Some counselors and teachers argue that running start is not the right choice for a high schooler because they are encouraging students to stay in high school. Did you know that the public high schools get roughly $3,000 less from the state if the student attends Running start? $3,000 per student is a big money this day. That’s why counselors and teachers don’t want students to do running start. They don’t just lose money but they also lose good students. High school needs good students to fill its AP classes. That’s why counselors make up a lot of myths about running start like “Running start students miss their high school experience” or “high school students feel a loss of social connection with peers at the college”. As I running start student I can guarantee that those myths are not right. The students don’t have to do full time running start. They can just take one or two classes if they don’t want to miss high school experience. Besides students are still eligible to join high school sports teams and clubs.

If you are junior or senior at high school you should definitely think about joining running start. running start is a great choice for students who want to save money and time on their college education. Running start students also meet different people and become more mature. If you want to get all these advantages. You should go to running start office today.

On the definitive list of fantastic exercise activities, running ranks pretty extremely — the sensible edges embrace convenience and affordability, however from a health stance, it’s a good thanks to keep each your body and brain in nice form.

“Running is one among the best vas activities you’ll be able to do, with edges for nearly each a part of your body,” says Meghan Kennihan, NASM-CPT, a Road Runners Club of America and USA Triathlon run coach.

1. Running is convenient.

Unlike hit the gymnasium or enjoying a spherical of court game, running are some things you’ll be able to do anytime, anywhere. “You will virtually go right outside your door and begin,” says Amanda applied scientist Verrengia, ACE-certified personal trainer and USA Track and Field and RRCA coach.

Just lace your trainers and you’re able to pound the pavement — or the treadmill, the track, the park, or the path behind your house. the choices area unit endless. And you don’t ought to carve out precious alone time to run, either. As Verrengia notes, you’ll be able to bring your dog with you, or head out with a follower or wife.

2. Running is reasonable.

In the age of expensive gymnasium memberships and store exercise studios that charge upwards of $30 a category, running will really assist you save money. It’s liberated to do, and needs nominal gear. “All you would like could be a sensible combine of trainers [and some exercise clothes],” says Kennihan.

3. You’ll improve your vas health.

The body is astonishingly variable, and once faced with perennial bouts of difficult aerobic (oxygen requiring) exercise, it upgrades the functioning of its entire viscus system to higher handle that exercise. “You’re lungs, heart, and system can all become more practical and economical at delivering chemical element throughout your body, particularly to operating muscles,” says Trevor Thieme, C.S.C.S., Openfit’s director of fitness and nutrition content. “And the a lot of economical they become, the healthier you’ll be overall.”

4. Running is straightforward to be told.

That doesn’t mean running is straightforward — it simply means that you don’t ought to possess any special skills to try and do it. As Kennihan notes, likelihood is sensible you already learned to run once you were a fry, thus currently you simply have to be compelled to inform yourself with correct type.

5. It will assist you thin.

Running is a significant boon to your weight-loss goals. “The precise range of calories you burn whereas running depends on such things as height, weight, age, gender, fitness level, exercise intensity, and running expertise,” says Thieme. “But moving your body at a difficult pace can nearly definitely have a positive result on your body composition—especially once you’re simply beginning out.”

Thieme notes that as you become fitter, you’ll seemingly ought to increase the intensity of your workouts to still shed fat. “If you retain doing an equivalent factor, you’ll eventually stop adapting to that,” says Thieme. “Switch things up with intervals, tempo coaching, and different higher intensity workouts to stay torching calories and dropping pounds.”

6. You’ll get a natural high.

Runner’s high — the sensation of elation you get throughout or following a run — is real.

“Running boosts the brain’s 5-hydroxytryptamine levels, monoamine neurotransmitter levels, and endorphins,” says Kennihan. That fast injection of joy and energy is impressive in and of itself, however the additional benefit is that helps keep you actuated to tackle your next exercise.

7. You’ll work your legs and your core

If you’ve ever watched a marathon or track and match, you recognize the positive result running will wear the lower body. however few folks notice simply however helpful it is for the core.

“Running mechanically engages your core muscles and forces you to stabilize your hips,” says Kennihan. a powerful core will facilitate with balance, stability, and stamina in everyday activities, she adds, like walking, enjoying sports, carrying groceries, and even maintaining sensible posture as you’re employed at your table.

8. Running will strengthen your bones.

“Running could be a weight-bearing exercise that stresses the bones barely enough to assist build a lot of density,” Kennihan says.

A study printed within the Journal of Strength and acquisition analysis found that running not solely encompasses a bigger result on bone density than non-weight-bearing activities like athletics, however that it additionally encompasses a bigger result on bone density than different weight-bearing activities like resistance coaching.

That doesn’t mean you ought to ditch strength coaching in your look for a lot of sturdy bones — the distinction between strength coaching and running was statistically important however functionally negligible therein respect. Plus, once combined with running, the 2 activities supply a killer one-two punch to assist build stronger bones, Kennihan adds.

9. It will improve your vigor.

Running is a vital part of the many sports, from soccer to cricket. It’s no surprise, then, that regular running workouts, that facilitate improve your stamina, speed, and vas endurance, will cause you to a stronger, a lot of variable contestant.

From the notoriety of the Berlin Marathon being one of the fastest and most famous Abbott Marathon Majors, to the successful sub-2-hour marathon attempt in Vienna in October 2019 by Eliud Kipchoge, Germany and the surrounding countries are known for their robust running scenes. This will be an investigation into how Germany and other German-speaking countries have influenced the sport of distance running and what the running culture is like in these countries today. While today’s running culture is undoubtedly influenced by recent history, it is clear that the prevalence of the sport is encouraged by local physical and cultural landscapes.

I have a specific interest in this topic because I have always felt that the most powerful way to experience a new place or environment is to explore by running. Upon arriving in Germany as a lifelong distance runner, I was overjoyed to observe that many locals take to the trails, roads, and parks for running, biking, and walking in their leisure time. I have also always wondered why many elite athletes flock to Switzerland, Germany, and Austria for training and for competitions. I find this topic to be uniquely interesting as a potential participant in future running events in these countries. I will be running the Generali Berlin Half Marathon in 2020, and I have found that investigating this topic has led to a more profound understanding of the sport in this region of Europe.

With an extensive network of maintained trails and informational resources, Germany and the surrounding areas are a haven for runners and outdoor enthusiasts alike. In large cities such as Berlin, runners are ubiquitous on city sidewalks, on bike lanes, and in city parks. These countries also play host to some of the largest events in the distance running world. There are several factors, in part, that have contributed to this local running community today.

One aspect of recent history that has played a major role in the development of distance running was the importance of sporting culture in Eastern Germany during the time of the GDR. On a general level, citizens were encouraged to participate regularly in sport on a weekly basis (Redaktion). On a professional level, talented children were sent to specialized schools for their sport in order to develop them into successful athletes (Redaktion). In his 2001 book Faust’s Gold, Steven Ungerleider states, “East Germany viewed sport and competitive games as an opportunity to gain recognition on the international political stage, while offering its athletes a chance to bring glory to a nation in turmoil” (ch. 4). An East Germany athlete by the name of Waldemar Cierpinsky was a notable distance runner during this time. Cierpinsky won both the 1976 Olympic marathon race in Montreal and the 1980 Olympic marathon in Moscow (Joyce). Due to the high level of success of the GDR in the Olympic Games and the later discovery of the “State Plan 14:25” doping program, it is thought that many of these athletes did not compete fairly (Joyce). Races in Germany started to become popularized with the “25km de Berlin” race in 1981 (“History S 25 Berlin”). Today, some of the well-known distance events in Germany include the Berlin, Dusseldorf, and Frankfurt Marathons.

Germany and the surrounding German-speaking countries play host to a variety of distance running events, including track races, trail runs, triathlon events, and road races. Perhaps one of the most popular distance events in the world, the Berlin Marathon is held in the fall every year and is well-known in the worldwide running community to be a “fast” course. Since 2003, the men’s marathon world record has come exclusively out of the Berlin Marathon (Robinson). The Berlin Marathon has the distinction of being one of the Abbott World Marathon Majors, along with the Boston, Tokyo, London, New York, and Chicago Marathons. The Berlin Marathon began in 1974, and “on September 30, 1990, three days before reunification, the course of the Berlin Marathon led through the Brandenburg gate and both parts of Berlin” (“Berlin”). The Berlin Marathon was a “symbol of the new sense of free and open access that swept Europe” (Robinson). Today, the Berlin Marathon is so popular that the field of runners is, in part, chosen by random lottery. The largest number of participants in this race has been 44,389 runners (“Berlin”).

Switzerland is a beautiful country with a landscape that readily lends itself to a myriad of outdoor activities; while idyllic training locations abound, St. Moritz, Switzerland is one of the most illustrious. It is not uncommon to hear of elite distance runners traveling to Sankt Moritz, to prepare for major competitions, but what makes this area so popular with athletes? This location has several factors that contribute to its reputation as an advantageous training location. St. Moritz hosted the Winter Olympics in both 1928 and 1948 (“The Olympic Games Put St. Moritz on the Map”). St. Moritz is now home to a training center for athletes that was originally instated to prepare for the Mexico Olympics in 1968 (“High Altitude Training Base St. Mortiz”). At 1856 meters in altitude, many runners flock to this area for the performance improvement benefits of training at altitude (“High Altitude Training Base St. Moritz”).

In very recent news, the German-speaking country of Austria was also in the global running spotlight as Eliud Kipchoge attempted and successfully achieved his sub 2-hour marathon in Vienna in October of 2019. This location was chosen due to the favorable conditions of Vienna, including everything from the flatness of the course to the air quality of the city, all factors that may play a part in the success or failure of such a rare and incredible feat (‘Why Vienna Was Chosen for Eliud Kipchoge in INEOS 1:59 Challenge”).Vienna was also chosen due to the time zone, as it is only one time zone away from Kipchoge’s main training location (‘Why Vienna Was Chosen for Eliud Kipchoge in INEOS 1:59 Challenge”).

While professional-level distance running dominates the spotlight, there is also a vibrant running scene for the everyday runner. One example of this in Germany is the burgeoning “Parkrun” community. Parkrun is a free 5k run coordinated by volunteers that recurs on a weekly basis and is open to the public (“Parkrun Germany”). There are currently 28 Parkrun locations in Germany alone, with other locations all over the world (“Locations”). As of the 8th of December 2019, a total of 17,579 runners had participated in a Parkrun event in Germany (“Locations”). In order to get a sense for one of these events, I attended the local Seewoog Parkrun in Ramstein on December 7th, 2019. The event offered free timing, photographs, and a pace-diverse group of both German and American participants. This 5k course explored the Seewoog Park area of Ramstein and featured both field and forest running. The event embodied a sense of celebration for the running community and presented a forum to both exchange running advice and to meet other runners.

From historical and current-day perspectives, the German-speaking world has played an integral part in the distance running world. The sport continues to be a pastime of many residents and visitors alike. It is clear that there is something for every runner in Germany!

“You will have two commands, ‘runners set’ and the gun”, these words bounce around in my head and echo inside me taking over my thoughts. I open my eyes, staring down at my 2-year-old waffle shoes, and see the line mocking me and making nervous and uneasy with every passing second. Finally, I look up and see ‘The Gator’, the motorized 4 wheeled cycle looking back at us ready to take off with me and 200 other boys chasing after it for the extent of 5,000 kilometers. After what feels like an eternity of standing there, legs tense, shaking breath, and a twisted stomach; the gun goes off followed by the thundering sound of a herd of stomping feet and cheers from onlookers. I, amongst the stampede, finally look up and have a small smile creep up on my face. Another race has started and I get to be a part of it yet again.

Every weekend between the months of August through November I wake up to the sound of my alarm at 6:00 in the morning and pack my cross-country uniform and grab my waffle shoes, shoes made specifically for running long distances, climb up on our truck and drive to McHi so that I can catch the bus to go to wherever it is our new meet is. As of now, the school year of 2019-2020, I have been running cross country for 5 years almost non-stop and it has transformed from something I used to just do, to something that now makes me who I am.

When I first began to run it was actually by mistake. I was in 7th grade and was being hazed by the older kids and being told that in order to play the sports I wanted to I had to also run cross-country. Of course, at the time me still being naive, believed them and I showed up to my first of many cross-country practices soon to come. When I got to the practice there was quite literally one other guy there with me apart from the coach. I felt absolutely out of place because, before then, I had never done any sort of sports at all and the coach and the other guy already had a preexisting relationship and it was obvious that the other runner had been running cross-country before. Nonetheless, I stretched as best I could and got ready for what I assumed was a quick run, of course though things are never that easy when it comes to running. My coach told us that we were going to have an easy day and only “…go and run 2 miles” which during that time was more than I could accurately even imagine. So, without much choice left I waited by a rudimentary starting line we had made and got ready to start at my coach’s cue. I wasn’t sure what to expect before I started, but once I took those first few strides I never wanted to stop.

My first time actually running was an unforgettable one. After my coach started us off and I began to pick up speed, I was filled with a feeling I had never had before then. A mix of ecstasy and utter euphoria engulfed me and suddenly nothing else mattered other than me running and not stopping. This new and intense feeling I had made my first run ever feel like it was nothing other than a simple stroll through the park.

Eventually after many long hours and even more miles had passed, the first race of the season rolled around and little did I know how much will power was needed to run cross-country. Though I still placed 17th, the physical toll it took on me was absolutely huge, I finished my first 2-mile race shuddering, drenched in sweat, throwing up, and completely pale. Yet even then I got up the next day ready for another practice of this monstrous sport I have since come to love.

However, not many people can go out and just run cross-country, and even fewer people will willingly put themselves through such a taxing sport. That being said, then why am I able to be amongst the few who are able to do it, and more importantly actively look forward to going out and running anywhere between 5-10 miles every morning at the crack of dawn? I believe that it is the mentality that a person has which include a combination of: dedication, determination, devotion, and most importantly commitment. These are some of the core values that runners and good students like me have to have on a daily basis otherwise they simply stay back with the pack and never move up and succeed and that is what separates me and so many others from everybody else. Our drive and motivation to always be the best regardless of what it is we are doing.

As I mentioned before, it is the mentality of a person that separates them from everyone else, the fact that they are willing to do whatever it takes to ensure that they always come out on top. Though the mind is a fragile thing that most times can’t make itself up, the mind of a runner and an avid student is different because they take hardships and obstacles as fun little puzzles that they can work around and figure out how to better improve themselves. As where on the contrary, many other people just give up at the first sight of a minor inconvenience, and don’t even try to approach the problem, much less solve it. That’s why I believe that I can stand out amongst a crowd of people because I am willing to face anything that anyone can throw at me because I know that even if I am bested, I won’t give up until I either succeed or can no longer physically do it anymore. Because that is the only way to succeed, and the only way we can ever have the life we want; with hard work, dedication, and an unfailing amount of mental strength that will carry on even when it fails because it knows that even when it fails it can learn from it and be even better. As conceited as it may sound, I am one of these people and that is what makes me who I am.