by Erich Rosenberger M.D.

Created on: August 19, 2007

Running is one of the oldest sports in the history of man. The ancient Greeks raced in the early Olympics and it's likely that competitive running existed long before even those events. Running requires virtually no equipment and everyone can do it. All you need to get started is a pair of shoes and a path to run on, and even the path isn't always a necessity.

In modern times, we don't have much need to run messages of victorious battles as Pheidippides did so famously after the Battle of Marathon making famous the distance event now known as a marathon. Instead we run to fitness and entertainment. But is running truly healthy? What are the benefits and risks associated with running?

Running can be a brutal workout. There are few, if any, workouts that burn as many calories in as little time as running does. Depending on your weight, age and the speed at which you run you can expect to burn anywhere from 600 1000 calories per hour spent running. Considering the average diet is about 2500 calories per day, running is a massive calorie burner.

Of course, the ultimate goal of burning off all those extra calories is to loose weight. People who are overweight have an increased risk of many diseases, including but not limited to; diabetes, hypertension, heart disease and stroke. Keeping your weight under control via running can be a very effective way to limit your risk of developing those problems. Although it's important to note that running is only a part of a healthy lifestyle.

Aside from just the issue of weight, studies have consistently shown that people who exercise regularly have lower rates of many of the above mentioned medical problems. Cardiovascular fitness is a key benefit gained by running on a regular basis. Doctors currently recommend that people exercise between three and five times per week, with each workout being intense enough to get your heart rate elevated for more than 20 minutes. Running isn't the only form of exercise that will accomplish that goal, but it certainly does the job.

Another benefit of running involves what is does for your muscle tone and shape. People who run consistently will develop very toned muscles in their legs and abdomen. And lets face it, who does like to have toned muscles?

It is important to note that there can be some risks associated with running. The constant pounding on your knees, back and hips when you run can take a great toll on your joints over time. Your joints must absorb approximately three times your weight with each stride. This can cause damage and injury if you aren't in proper shape to handle such stress. Runners who run more than about 20 miles per week greatly increase the risk of injury due to this constant impact.

As with any exercise regimen, it is important to make sure you are healthy enough to begin. If you have a history of any medical condition which may impair your ability to run safely, see you doctor and make a plan before your begin.

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