John D. MacGillivray, M.D.: Sport: Running

Sports and Fitness: Running

Overview
After walking and stretching, running is the most popular fitness activity among Americans, drawing some 34 million participants annually. And for good reason. Running provides an excellent return on a small investment, both in terms of cardiovascular fitness and caloric expenditure.

Researchers at the Sports Performance and Technology Laboratory at the Medical College of Wisconsin, for example, studied 13 men and women over a four-week period. Some ran on treadmills, others rowed on rowing machines, and some worked out on exercise bikes. They found that the runners burned the most calories at a level of exertion perceived as being easy. In other words, what felt like less work earned more results.

In terms of convenience, running is hard to beat. All you need are shoes, shorts and gravity. Well, good shoes may be optional for some: The Taramuharas, tribal Indians of Northern Mexico, routinely compete in U.S.-sponsored endurance runs and they prefer sandals soled with old tire-treads.

Parents' Corner

If you have a child who has an interest in or a natural aptitude for running, this FAQ will help you address issues ranging from appropriate training and injuries, to the proper selection of sports shoes and equipment.
Click here for our Frequently Asked Questions section.

Training

Running ranks high in adaptability to a variety of goals: You can use it to burn fat, increase or maintain cardiovascular fitness, cross-train for another sport, maximize aerobic capacity, or even build muscle...if you do it right.

Click here for more information on training for this activity.

Injuries

Running does take a toll in terms of repetitive stress injuries, periodically sidelining about half of those who hit the track or trail. In a recent study of boot camp marines, running-related injuries ranked highest among all activities. According to the August 1999 issue of the journal Medicine and Science in Sports and Exercise, about 40 percent of the recruits suffered running injuries, and 80 percent of those injuries hit the lower extremity.

Bursitis

Patella Malalignment/Dislocation

Patellar Tendonitis

Achilles Tendon

Product Considerations

Orthotics
An orthotic insert fits inside a shoe and helps position the foot in an anatomically correct position while walking, running, or jumping. Frequently, abnormal foot motion and gait occurs as a result of over-pronation of the foot; most orthotics are used to treat this condition. Over-pronation is a tendency to roll the foot onto the inner edge, loading the inside of the foot and leaving the outer edge almost weightless. A professionally made orthotic insert will exactly contour to the bottom of the foot, and can compensate for over-pronation or other abnormal foot mechanics.

One of two construction methods may be used to create an orthotic; one utilizes a plaster mold of the entire foot to make a moderately rigid insert, the other utilizes a foam impression of the bottom of the foot, creating a more flexible insert. In either case, the finished product must be tilted with small wedges, while other accommodations are made to protect sensitive areas of the foot. The choice of orthotics and design will vary according to the expected use, foot type, and body weight.

Orthotics can be used to treat:

abnormal foot mechanics

patella dislocation or maltracking

patellar tendonitis

general knee pain

ankle instability

Knee: Support
A knee support is a sleeve-like support that fits firmly around the knee. The support is used to reinforce the joint during motion and provide compression to aid healing and reduce pain and swelling. Patients suffering from knee strains or inflammation will usually be directed to use a support during daily activities.

The thin and flexible construction of the support allows for normal movement of the knee and also allows the support to be worn under loose fitting clothing. To prevent harmful pressure to certain structures, the support applies differing compression around the knee. The sides of the joint receive intermittent pressure to help stimulate blood flow while the rear of the support fits relatively loose to prevent constriction of circulation. The kneecap is aided in positioning, but remains free of compression to allow its natural movement.

Knee supports can be used to treat:

Strains

Sprains

Inflammation

Chondromalacia patella