Posted on June 28, 2012 by Jenny Cromack

Long Distance Running  – Is It Safe For The Spine?

Many individuals live under the illusion that running is the optimal way to improve fitness and health, sure if you’re not a competitive runner, some inclusion of long distance running can be beneficial but the average Joe Bloggs tends to do it up to 5x a week! But…is this getting him the results and he wants and more importantly, is it safe?

Now, let me take you through a scenario which I see and hear about weekly! Joe Bloggs hasn’t trained in ages and wants to get fit quickly so, off he goes plodding into the distance running at a speed that isn’t optimal for improving VO2 max (but that’s a rant for another day) and he does it every day….. I’m not knocking him for trying but little does he know that he is causing himself serious spinal implications.

As he runs along his route Joe is placing a repeated stress onto his intervertebral discs, each disc is filled with fluid, with healthier discs having more fluid within them. As the run goes on the repeated pressure actually decreases the fluid content of the discs, recent research published by the Journal of Sport, Health and Exercise Science has shown decreased spinal lengths of an average 6.3% following medium distance running (4-8 miles).

The reduction in spacing between the vertebrae provides the perfect environment to cause all sorts of spinal issues due to the limited mobility and poor cushioning. Not to mention reducing your height, this can cause more pressure on internal organs and effect things such as digestion and even breathing! So how else can we get fit without causing potential health implications? Could weight training be the answer?

Although resistance training obviously places a greater load through the spine, it is not an impact stress and therefore the spine reacts differently. It grows stronger, ligaments adapt, and muscles protecting the spine strengthen! These are essential for OPTIMAL functioning of the body. Not only that, the body composition of someone who resistance trains is far superior to a runner. Nature will always punish the specialist so use a variety of training approaches, some running and some resistance training.

Obviously if you’re a competitive runner a lot of running is required but ensure this is supplemented with correct strength and conditioning work to limit the potential impact of this demanding sport.

Bear this in mind during your next session. If you’re training to improve general fitness and physique! Specializing in long distance running will sap your body of fat stores, muscle mass and spinal health. Short distance running combined with resistance training will improve fitness, body composition and produce a far healthier body!