How running affects bones
Going running is beneficial for your bone structure, as it strengthens your bones and prevents future injuries. However, it is important to take care of your cartilage to avoid damaging your bones.
Taking care of your bone structure is vital as it supports and protects your organs, as well as playing a key role in your body’s movements.
It is common to think of bones as rigid structures that do not change, but in fact they continuously change and are affected by any sports you do, like running.
Therefore, if you are a runner, it is important to know certain important facts about bones and the bone remodelling process that preserves them.
Bone remodelling
Bone remodelling is a process where old bone is replaced by new bone in the same anatomical area. This process involves two types of cells, osteoclasts and osteoblasts, acting in synergy on the surface of the bone.
Osteoclasts resorb part of the (old) bone, and osteoblasts form the matrix of the new bone, as well as being responsible for bone mineralisation, which allows them to fill the bone cavity that has formed. Therefore, for our bones to remain healthy, it is important that there is a balance between these cells, so that new bone is formed while old bone is being resorbed.
Adults replace 5-10% of their bone tissue every year, and although this process continues throughout life, it generally starts to slow down after we turn 30.
How does running affect bones?
To understand how running affects bones, you need to know the factors that affect the aforementioned balance between bone resorption and bone formation, which include genetics, hormones, nutrition, etc.
These factors determine the quantity and quality of new bone, and sport (in this case running) plays an important role in this as it stimulatesthe bone cells.
In fact, it has been shown that physical exerciseis essential for proper bone development.
The action of the muscles exerts force on the bone, which is detected by the osteocyte network within the bone fluid, which reacts by producing nitric oxide and IGF-I (prostaglandins). So, this stimulates the activity of both osteocytes and osteoblasts, leading to increased bone formation.
The opposite process occurs when there is a lack of muscle activity and during rest, accelerating bone resorption.
However, it should be noted that bonesare damaged by the impacts that occur during running. When they are subjected to impacts that are too great for them to withstand, there is a risk of stress fractures, one of the most common injuries among runners.
Since bones are capable of repairing themselves and their development is stimulated by muscle activity, it is importantto pay close attention to cartilage, as this is more prone to injuries, e.g. osteoarthritis.
Articular cartilage is the anti-friction, shock-absorbing layer of tissue that covers the ends of the bones that connect joints such as the hip, knee, ankle and foot. As it wears down more gradually and takes longer to repair itself (it becomes ineffective with age), you should protect it by alternating running withcycling or elliptical training (joint rotation training). These will act as an impact-free joint massage.
If you also want to support bone and cartilage repair and maintenance, we recommend following a healthy diet, tailored to your calorie and nutritional needs, as well as taking natural food supplements, like the one developed by Probelte Pharma for athletes, Keriba Sport. Among other benefits, this has an anti-inflammatory effect, helps to reduce tiredness and fatigue and inhibits cartilage breakdown.
