Science of Running

Running is easy. You just put one foot in front of the other and go. So why learn the science behind it? When you scratch the surface, you find there is more to this biomechanical and physiological phenomenon than meets the eye. If your aim is to enhance performance and prevent injury, familiarizing yourself with the science behind running can help you achieve your goals and take more pleasure in a sport that millions enjoy worldwide. WHY RUN? There are many good reasons to run, in addition to the sheer pleasure of it. Regular running is associated with many health benefits that can improve your quality of life. Running makes you stronger and healthier, and as your body becomes increasingly robust in response to this dynamic activity, you become less likely to develop disease or physical disability. Recreational running can help prevent obesity, hypertension, type 2 diabetes, osteoarthritis, respiratory disease, and cancer, and improves sleep quality. Even in low doses, running is associated with a substantial reduction in risk of death from all causes, including cardiovascular disease. The psychological benefits of recreational running include stress relief, mood boosts, and potentially protection against depression, anxiety, and dementia. Social interaction through running groups and involvement in group events such as Parkrun also improves wellbeing. While the health potentials involved are clearly considerable, running is not without its own risks. In fact, certain injuries are associated specifically with running, “runner’s knee” being one example. However, there is much you can do to mitigate the risks, and that is where the science comes in. USING THE SCIENCE As a physiotherapist I have helped thousands of runners, from novice to elite, continue with the activity they love. My work is informed by my research into running-related injury, and I have seen time and again in my clients how an understanding of why injury occurs, and how best to recover, can improve their experience of running. But the science of running can help with more than just injury prevention. If you want to improve as a runner, understanding the physiology and biomechanics involved is a game changer. Small adjustments in form can lead to big improvements if you know what to look out for and how to address it. And even a modest strength-training programme can reap rewards on the roads, trails, or track, if you know which exercises target the key muscle groups used in running. Runners are known for having an obsession with numbers, from tracking mileage to recording personal bests, but knowing how to use the data to maximize performance is what makes the difference. Similarly, knowing how your body works allows you to work with it optimally. To be a better runner, you should know which types of training make you faster, which exercises make you stronger, and which race-day strategies help you perform at your best. Jerry Ziak, my co-author on the chapter How to Train, is an experienced coach who has designed thousands of training programmes for athletes of all levels. We hope the knowledge we share enhances your performance and training experience, and helps you enjoy a lifetime of pain-free running.