Strong bones for Runners

Running alone doesn't build strong bones. In fact, done wrong it will actually weaken your bones over time, leading to a BSI (bone stress injury) or stress fracture. Because running is a highly repetitive energy sapping activity. So how can we make sure we preserve our bone strength when running dozens of kilometers a week?

Above all, give your body the time (and fuel) to recover/adapt from your runs. Especially the grueling hard sessions or long runs. Bone takes longer than muscle to remodel/repair.

If recovery is key, and you want to run 5-6 times a week, make sure you prioritize recovery. Warm down, refuel, get off your feet, sleep enough. The healthier your lifestyle, the faster you'll recover. Too many runners begin their next session still in debt from their last.... sore, stiff, fatigued. Quality sleep, good nutrition and stress reducing techniques are all vital.

You've probably heard of Calcium and Vit D being good for bones. Overall good nutrition matters, minimizing highly processed junk foot, getting a good variety of healthy low processed foods into your diet, across all important nutrients; carbs, fats, protein, fiber, .... Yes, you read that right; Carbs! Adequate fueling is essential for healthy bones when running lots. It's the body's go-to energy source for activity, especially when the intensity rises. Starving yourself of calories will hamper the bone's remodeling process. Over time, your bones get weaker, not stronger, as they struggle to adapt to the demands you place on them. Especially in obsessive low BMI endurance athletes, particularly those suffering RED-S. And definitely don't run 'fasted' if you are serious about your running.

Of course, gradually building up your mileage is key to allowing the body to adapt. Bone takes 3 months plus to build strength. Be patient, you can't just go from a couple of 5k runs per week to suddenly running six 10k runs a week. And definitely don't increase volume and intensity at same time. Choose either distance or speed, not both. Incorporating a recovery week into your program every 4-6 weeks also gives the body time to catch back up.

So, following a sensible running program for your level of experience and fitness, fueling well, recovering well help the body cope with the demands you are placing on it. But what can be done to actually stimulate / improve bone strength?

• Heavy strength training; slight bending of bones, muscle/tendon pull on bones stimulates growth. Think squats, lunges, deadlifts, leg press, leg curl/extension...

• Jumps / plyometrics; rapid ground contact times shocks bones to grow. Do straight line jumps and lateral/multidirectional jumps (to load bones in ways running doesn't). Only needs to be a total of 60 or so jumps per session, 2-3 x a week. Maybe after/part of your warmup. Start small and build. Pogo jumps are a great starting point, before adding intensity and complexity.

• include some multi directional runs/skips/drills. Sports athletes have stronger bones than those that simply run. (this is very important in kids and adolescents.

As an added bonus, these will improve performance as well. Along with bullet proofing your tendons too.

Of course, these need to be scheduled in around your running program. And just remember, any added load counts towards your total weekly load you're placing on your body. As does work, house chores, hobbies, etc....

The best predictor of a future BSI is a previous one. If you don't address the underlying factors behind your previous one, you'll simply develop another one when training ramps up again.

Sudden changes in running style, the shoes you wear, or the terrain you run on can also introduce unaccustomed forces the body isn't ready for. So, transition slowly. ie switching from road running to soft sand running. Sure, the impact forces reduce, but the muscle pull on the bones increases.

Good luck out there. Listen to your body, back off when necessary and in the long run you'll enjoy your running more and be able to do more of it. Consistency in training will see the best improvements.

Note: don't run through bone pain, especially a focal sore spot that doesn't settle post run or is sore at night. Cease running and seek immediate medical opinion.