Run to get fit? Get fit to run?

[SimonPrimal]

"Getting in shape" and "Going Jogging" are one and the same thing to many people.

When looking to shed some pounds, the first instinct for many people is to throw on a pair of trainers and start pounding the pavement.

Despite its popularity, however, is jogging a good way to "get in shape"?

My feeling is that for most people wanting to begin a new training routine, jogging as an exercise choice is NOT a good idea.

Most people start exercising for two main reasons. They want to look better, and they want to feel better/be healthier. It is my argument that taking up running on a regular basis will help the overweight/de-conditioned individual achieve neither.

Looking better: Essentially, looking better involves decreasing body fat, and increasing lean muscle mass.

When it comes to reducing body fat, diet is the key. You could jog for an hour a day, and if your diet is not dialled in you will not see an ounce of weight loss. Get the diet right, and the fat will start to melt away regardless of whether you jog or not. In fact, doing lots and lots of endurance training such as long slow runs can actually increase your bodies production of the stress hormone cortisol which can actually promote fat storage around the midriff!

Jogging does absolutely nothing to help build muscle mass. On the contrary, it may contribute to muscle break down. Basically the body metabolises its lean tissue to try and become more energy efficient.

These two factors combined can result in the phenomenon of the skinny fat physique - Skinny arms and legs combined with a flabby belly. Not a good look in anyone's book...

So jogging is not a good idea for improving your appearance, but what about boosting your health?

Jogging will certainly elevate your heart rate, thus helping keep your heart healthy, but this is only one element of all round health.

Due to many years of living sedentary lives, hunched at a desk or slumped in front of the TV, most people suffer from a multitude of joint problems and muscle imbalances. When you go for a run, each time your foot strikes the ground it delivers a force 3-6 times your bodyweight through your joints. The combination of jogging while being overweight, plus tight/weak/unstable joints is one that will surely result in injury.

Getting injured right at the start of your new fitness regime is a sure way to derail things and put you right back to square one.

In addition to the risk of injury, doing lots of endurance training negatively impacts on your immune system, making you more susceptible to illness and infection - Another sure way to scupper your training plans!

Now don't get me wrong, I have nothing against running as a sport or pastime. On the contrary I enjoy running myself, and do so on a regular basis. In fact, I think that being able to run should be a long term goal of everyone interested in all around fitness and athleticism. What I recommend though, is that people get fit to run first, rather than trying to run to get fit.

To prepare the body to run you must address two main areas -
1) Reduce body fat.
2) Mobilise and Strengthen your joints and muscles.
3) Improve your work capacity.

1) Reducing body fat is achieved through proper diet. Check out viewtopic.php?f=15&t=129 for more info.

2) Prepare your joints through a combination of soft tissue work, mobility work and functional strength training.

3) Improve your work capacity using low impact, high intensity interval training such as kettlebell circuits, bodyweight circuits and sled dragging etc.

Once you've reduced your body fat, and conditioned your joints and cardiovascular system sufficiently you're read to hit the road and incorporate some running into your routine.

I still wouldn't recommend plodding around on long slow distance type runs however. Next month we'll cover how to incorporate running into your training program/how best to train for a running based event.

[bigbird]

fully agree with all the above, but it's worth mentioning that there are two other important benefits to running...1) the positive effects of mental health, just being outside, enjoying your surroundings, getting out into nature and all that stuff, plus 2) it's free! and you can do it easily, just about anywhere, the equipment you need is minimal and it's easier and more accessible for people (like me) to fit in with commitments like family etc. Also you can do it alone or turn it into a more sociable event.

[SimonPrimal]

Some great points Birdy!

What I would say, however, is that they both also apply to walking, which is what I would probably recommend as the Number 1 thing that anyone looking to loose weight/start on the road to fitness should do. Actually, even if you're a super lean athlete, there are multiple benefits of walking - Walking should be a fundamental part of human life, but few of us do enough!

Whether its walking your dog, to work, or up a mountain, on your own, or in a group, walking is great for you both physically and mentally. Possibly the most under-rated exercise in the world (probably as there's no money to be made from it)!

Oh, hang-on - I forgot someone invented "Nordic Walking" or whatever its called...