توضیحات
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.
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