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It is assumed that the ancestors of humankind developed the ability to run for long distances about 2.6 million years ago, probably in order to hunt animals.[1] Competitive running grew out of religious festivals in various areas. Records of competitive racing date back to the Tailteann Games in Ireland between 632 BCE and 1171 BCE,[2][3][4] while the first recorded Olympic Games took place in 776 BCE. Running has been described as the world's most accessible sport.[5]

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Benefits of running

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Further information: Neurobiological effects of physical exercise
 
U.S. Army soldier running to maintain his health
 
A woman running in a speedsuit

Cardiovascular benefits

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While there exists the potential for injury while running (just as there is in any sport), there are many benefits. Some of these benefits include potential weight loss, improved cardiovascular and respiratory health (reducing the risk of cardiovascular and respiratory diseases), improved cardiovascular fitness, reduced total blood cholesterol, strengthening of bones (and potentially increased bone density), possible strengthening of the immune system and an improved self-esteem and emotional state.[6] Running, like all forms of regular exercise, can effectively slow[7] or reverse[8] the effects of aging. Even people who have already experienced a heart attack are 20% less likely to develop serious heart problems if more engaged in running or any type of aerobic activity. [9]


Vetter's Feedback: Use the plural form "are" instead of "is" to agree with your subject "people": "Even people who have already experienced a heart attack are 20% less likely...."

More content needed - You're not meeting the minimum length requirement with this and the second edit.


Although an optimal amount of vigorous aerobic exercise such as running might bring benefits related to lower cardiovascular disease and life extension, an excessive dose (e.g., marathons) might have an opposite effect associated with cardiotoxicity.[10]

Weight loss benefits

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Running can assist people in losing weight, staying in shape and improving body composition. Research suggests that the person of average weight will burn approximately 100 calories per mile run.[11] Running increases one's metabolism, even after running; one will continue to burn an increased level of calories for a short time after the run.[12] Different speeds and distances are appropriate for different individual health and fitness levels. For new runners, it takes time to get into shape. The key is consistency and a slow increase in speed and distance.[11] While running, it is best to pay attention to how one's body feels. If a runner is gasping for breath or feels exhausted while running, it may be beneficial to slow down or try a shorter distance for a few weeks. If a runner feels that the pace or distance is no longer challenging, then the runner may want to speed up or run farther.[13]

Mental Health

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Running can also have psychological benefits, as many participants in the sport report feeling an elated, euphoric state, often referred to as a "runner's high".[14] Running is frequently recommended as therapy for people with clinical depression and people coping with addiction.[15] A possible benefit may be the enjoyment of nature and scenery, which also improves psychological well-being[16] (see Ecopsychology § Practical benefits).

In animal models, running has been shown to increase the number of newly created neurons within the brain.[17] This finding could have significant implications in aging as well as learning and memory. A recent study published in Cell Metabolism has also linked running with improved memory and learning skills.[18]

Running is an effective way to reduce stress, anxiety, depression, and tension. It helps people who struggle with seasonal affective disorder by being more outside running when it's sunny and warm. Running can improve mental alertness and also improve sleep which is needed for good mental health. Both research and clinical experience have shown that exercise can be a treatment for serious depression and anxiety even some physicians prescribe exercise to most of their patients. Running can have a longer lasting effect than anti-depressants. [19]


Good - but I do have a slight suggestion for the second to last sentence. "Both research and clinical experience have shown that exercise can be a treatment for...."

Running injuries

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Further information: Running-related injuries

High impact

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Person with a bad running form. Heel striking and leaning forward are some of the most common mistakes and cause of injuries among beginners.

Many injuries are associated with running because of its high-impact nature. Change in running volume may lead to development of patellofemoral pain syndrome, iliotibial band syndrome, patellar tendinopathy, plica syndrome, and medial tibial stress syndrome. Change in running pace may cause Achilles Tendinitis, gastrocnemius injuries, and plantar fasciitis.[20] Repetitive stress on the same tissues without enough time for recovery or running with improper form can lead to many of the above. Runners generally attempt to minimize these injuries by warming up before exercise,[21] focusing on proper running form, performing strength training exercises, eating a well balanced diet, allowing time for recovery, and "icing" (applying ice to sore muscles or taking an ice bath).

Some runners may experience injuries when running on concrete surfaces. The problem with running on concrete is that the body adjusts to this flat surface running, and some of the muscles will become weaker, along with the added impact of running on a harder surface. Therefore, it is advised[by whom?] to change terrain occasionally – such as trail, beach, or grass running. This is more unstable ground and allows the legs to strengthen different muscles. Runners should be wary of twisting their ankles on such terrain. Running downhill also increases knee stress and should, therefore, be avoided. Reducing the frequency and duration can also prevent injury.

Barefoot running has been promoted as a means of reducing running related injuries,[22] but this remains controversial and a majority of professionals advocate the wearing of appropriate shoes as the best method for avoiding injury.[23] However, a study in 2013 concluded that wearing neutral shoes is not associated with increased injuries.[24]

 
Chafing of skin following a marathon run

Chafing

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Another common, running-related injury is chafing, caused by repetitive rubbing of one piece of skin against another, or against an article of clothing. One common location for chafe to occur is the runner's upper thighs. The skin feels coarse and develops a rash-like look. A variety of deodorants and special anti-chafing creams are available to treat such problems. Chafe is also likely to occur on the nipple. There are a variety of home remedies that runners use to deal with chafing while running such as band-aids and using grease to reduce friction. Prevention is key which is why form fitting clothes are important.[25]

Iliotibial Band Syndrome

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An iliotibial band is a muscle and tendon that is attached to the hip and runs the length of the thigh to attach to the upper part of the tibia, and the band is what helps the knee to bend. This is an injury that is located at the knee and shows symptoms of swelling outside the knee. Iliotibial band syndrome is also known as "runner's knee" or "jogger's knee" because it can be caused by jogging or running. Once pain or swelling is noticeable it is important to put ice on it immediately and it's recommended to rest the knee for better healing. [26] Most knee injuries can be treated by light activity and lots of rest for the knee. In more serious cases, arthroscopy is the most common to help repair ligaments but severe situations reconstructive surgery would be needed. [27] A survey was taken in 2011 with knee injuries being 22.7% of the most common injuries. [28]

Medial Tibial Stress Syndrome

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A more known injury is MTSS which is the accurate name for shin splints. This is caused during running when the muscle is being overused along the front of the lower leg with symptoms that affect 2 to 6 inches of the muscle. Shin Splints have sharp, splinter-like pain, that is typically X- rayed by doctors but is not necessary for shin splints to be diagnosed. To help prevent shin splints it's commonly known to stretch before and after a workout session, and also avoid heavy equipment especially during the first couple of workout sessions. [29] Also to help prevent shin splints don't increase the intensity of a workout more than 10% a week.[30] To treat shin splints it's important to rest with the least amount of impact on your legs and apply ice to the area. A survey showed that shin splints 12.7% of the most common injuries in running with blisters being the top percentage at 30.9%. [31]

  1. ^ Discover Magazine (2006). "Born To Run – Humans can outrun nearly every other animal on the planet over long distances". p. 3.
  2. ^ http://proxy-iup.klnpa.org/login?url=https://search.credoreference.com/content/entry/galefit/running/0?institutionId=693
  3. ^ Alpha, Rob (2015). What Is Sport: A Controversial Essay About Why Humans Play Sports. BookBaby. ISBN 9781483555232.
  4. ^ "History of Running". Health and Fitness History. 2018-11-23. Retrieved 2018-11-23.
  5. ^ Soviet Sport: The Success Story. p. 49, V. Gerlitsyn, 1987
  6. ^ Gretchen Reynolds (4 November 2009). "Phys Ed: Why Doesn't Exercise Lead to Weight Loss?". The New York Times.
  7. ^ Rob Stein (29 January 2008). "Exercise Could Slow Aging Of Body, Study Suggests". The Washington Post.
  8. ^ "BBC News - Health - Exercise 'can reverse ageing'". bbc.co.uk.
  9. ^ The science of exercise shows benefits beyond weight loss. (2019). In Harvard Health Publications (Ed.), Harvard Medical School commentaries on health. Boston, MA: Harvard Health Publications. Retrieved from http://proxy-iup.klnpa.org/login?url=https://search.credoreference.com/content/entry/hhphoh/the_science_of_exercise_shows_benefits_beyond_weight_loss/0?institutionId=693
  10. ^ Lavie CJ, Lee DC, Sui X, Arena R, O'Keefe JH, Church TS, Milani RV, Blair SN. Effects of Running on Chronic Diseases and Cardiovascular and All-Cause Mortality. Mayo Clin Proc. 2015 Nov;90(11): 1541–1552. doi:10.1016/j.mayocp.2015.08.001. Epub 2015 Sep 8. Review. PubMed PMID 26362561.
  11. ^ a b "How Many Calories Does Running Burn? | Competitor.com". 2015-03-02. Retrieved 2016-08-02.
  12. ^ "4 Ways Running is Best for Weight Loss". 2016-07-18. Retrieved 2016-08-02.
  13. ^ "How Fast Should Beginners Run?". February 2013. Retrieved 2016-08-02.
  14. ^ Boecker, H.; Sprenger, T.; Spilker, M. E.; Henriksen, G.; Koppenhoefer, M.; Wagner, K. J.; Valet, M.; Berthele, A.; Tolle, T. R. (2008). "The Runner's High: Opioidergic Mechanisms in the Human Brain" (PDF). Cerebral Cortex. 18 (11): 2523–2531. doi:10.1093/cercor/bhn013. PMID 18296435.
  15. ^ "Health benefits of running". Free Diets.
  16. ^ Barton, J.; Pretty, J. (2010). "What is the Best Dose of Nature and Green Exercise for Improving Mental Health? A Multi-Study Analysis". Environmental Science & Technology. 44 (10): 3947–3955. doi:10.1021/es903183r. PMID 20337470. S2CID 1443095.
  17. ^ van Praag H, Kempermann G, Gage FH (March 1999). "Running increases cell proliferation and neurogenesis in the adult mouse dentate gyrus". Nat. Neurosci. 2 (3): 266–270. doi:10.1038/6368. PMID 10195220. S2CID 7170664.
  18. ^ "Memory improved by protein released in response to running". medicalnewstoday.com.
  19. ^ Alic, M. (2012). Mental health and exercise. In J. L. Longe, The Gale encyclopedia of fitness. Farmington, MI: Gale. Retrieved from http://proxy-iup.klnpa.org/login?url=https://search.credoreference.com/content/entry/galefit/mental_health_and_exercise/0?institutionId=693
  20. ^ Nielsen, R.O (2013). "Classifying running-related injuries based upon etiology, with emphasis on volume and pace". International Journal of Sports Physical Therapy. 8 (2): 172–179. PMC 3625796. PMID 23593555.
  21. ^ Cite error: The named reference Davis 1980 1590–95 was invoked but never defined (see the help page).
  22. ^ Parker-Pope, T (2006-06-06). "Health Journal: Is barefoot better?". The Wall Street Journal. Retrieved 2011-11-06.
  23. ^ Cortese, A (2009-08-29). "Wiggling Their Toes at the Shoe Giants". The New York Times.
  24. ^ "Foot pronation is not associated with increased injury risk in novice runners wearing a neutral shoe: a 1-year prospective cohort study". British Journal of Sports Medicine. 48 (6): 440–447. 2013. doi:10.1136/bjsports-2013-092202. PMID 23766439. S2CID 9880090. {{cite journal}}: Unknown parameter |authors= ignored (help)
  25. ^ "How to Prevent & Treat Chafing". 2015-05-27. Retrieved 2016-08-02.
  26. ^ Rothfeld, G. S., & Romaine, D. S. (2017). jogger's knee. In G. S. Rothfeld, & D. Baker, Facts on File library of health and living: The encyclopedia of men's health (2nd ed.). New , NY: Facts on File. Retrieved from http://proxy-iup.klnpa.org/login?url=https://search.credoreference.com/content/entry/fofmens/jogger_s_knee/0?institutionId=693
  27. ^ Dupler, D., & Ferguson, D. (2016). Knee injuries. In Gale (Ed.), Gale encyclopedia of children's health: Infancy through adolescence (3rd ed.). Farmington, MI: Gale. Retrieved from http://proxy-iup.klnpa.org/login?url=https://search.credoreference.com/content/entry/galegchita/knee_injuries/0?institutionId=693
  28. ^ Newton, D. E. (2012). Running. In J. L. Longe, The Gale encyclopedia of fitness. Farmington, MI: Gale. Retrieved from http://proxy-iup.klnpa.org/login?url=https://search.credoreference.com/content/entry/galefit/running/0?institutionId=693
  29. ^ shinsplints. (2017). In G. S. Rothfeld, & D. Baker, Facts on File library of health and living: The encyclopedia of men's health (2nd ed.). New , NY: Facts On File. Retrieved from http://proxy-iup.klnpa.org/login?url=https://search.credoreference.com/content/entry/fofmens/shinsplints/0?institutionId=693
  30. ^ Shin splints. (2017). In Harvard Medical School (Ed.), Health reference series: Harvard Medical School health topics A-Z. Boston, MA: Harvard Health Publications. Retrieved from http://proxy-iup.klnpa.org/login?url=https://search.credoreference.com/content/entry/hhphealth/shin_splints/0?institutionId=693
  31. ^ Newton, D. E. (2012). Running. In J. L. Longe, The Gale encyclopedia of fitness. Farmington, MI: Gale. Retrieved from http://proxy-iup.klnpa.org/login?url=https://search.credoreference.com/content/entry/galefit/running/0?institutionId=693
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