There is no denying that running has many health benefits. Running regularly helps build strong bones, as it is a body weight exercise, strengthens muscles, improves cardiovascular fitness, and helps maintain a healthy weight. The debate over whether one should run on the spot, or not, on a treadmill, or out in the open, has been looming large for many years now.
When it comes to running on the spot, there are certain factors that you should consider as you lace up.
You stand on a flat surface and lift your legs to knee height. You then land on your feet and roll onto your heels. Swinging your arms while raising the legs, keeping the back and shoulders straight throughout.
To run on the spot or not to?
This is why running on the spot can be detrimental to your health:
1. Joint pain: Oftentimes, running on the spot is done at home. So, when this movement is performed on a stiff surface like marble or granite, there is relatively less generation of ground reaction forces, which are helpful for reinforcing the bones. Therefore, running on the spot may not facilitate absorption of ground reaction forces, leading to increased impact on joints, causing pain and discomfort.
2. Heightened stress on muscles: Running on the spot can put stress on certain muscles, especially if done for longer durations. You may end up experiencing pain in the hips and thigh muscles, shins, ankles, and ankles.
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3. Burning calories: On the spot running may not be as effective as running outdoors. This is because the wind resistance outside helps burn more calories.
4. Perceived exertion: Whether running on the spot or out in the open, it’s important to maintain the same effort level. The effort is estimated by ‘perceived exertion’, meaning how hard you consider an activity to be, irrespective of how your body responds to that activity. Running on the spot will be less hard than running outdoors on a rainy or cold day even if you burn more calories or have a faster heart rate.
In case, you have included on the spot running in your daily regime, consider the following tips to avoid injuries:
So ladies, be mindful of these tips and considerations when you run on the spot, next time!