Ease of access, low cost, flexibility and increasing awareness of the multiple benefits of physical activity are the main reasons that explain the strong growth of recreational runners in recent years. Running (and also walking) is a simple way to integrate movement into the daily routine : before or after work, during the day or at night, outdoors or not, on any day of the week, individually or in a group. It has been demonstrated that regular practice of walking or running , provided it is adjusted to each person’s physical condition, goals and history, contributes to better physical and mental health and to quality of life. Running groups yes, but without losing individuality Alongside the growing number of participants, running events, sports tourism connected to it and digital (or non-digital) communities that promote more active lifestyles have also multiplied. Running clubs are a particularly interesting response in this context. They offer, in addition to the physical component, motivation, commitment, a sense of belonging and social interaction. Here, people with different levels of physical condition find a common space to move, progress and set new goals. For the participation in a running group to have real benefits, practice should be guided by qualified professionals , capable of respecting different levels of preparation, adapting loads, preventing excess and promoting a positive experience for all participants. Running 10 kilometres, improving a personal best, preparing for a half marathon or simply starting a more active lifestyle are different goals, which require different responses. Therefore, even within a running group, personalization remains a central principle of training. Technology yes, but with human interpretation Technology has its role. Watches, activity trackers, apps and other monitoring devices make it possible to track metrics such as distance, pace, heart rate, cadence, elevation, sleep and recovery and are a source of motivation and a large volume of information. However, to be truly useful, these data must be interpreted in the right context. On its own, the information collected by a device is not complete, does not replace professional analysis nor allows the best individual adaptation of training. Professional guidance still matters All the simplicity associated with running should not be synonymous with practice without criteria. The problem is not running itself, but rather the consequences of a possible discrepancy between the load that the body can tolerate and the load that is imposed on it. Uncontrolled progression of volume, intensity or frequency may imply a higher risk of overuse injuries, especially in recreational runners. This risk is even higher when there is insufficient recovery, strength deficits or previous history of injury. Therefore, concepts such as acute load, chronic load, recovery, individual tolerance and symptom monitoring should be considered in the construction of any running plan . And this is precisely the role of professionals, particularly exercise physiologists. Initial assessment, definition of realistic goals, appropriate load progression, complementary strength training, fatigue control and adaptation of training to the individual profile are essential elements to ensure that walking and running are safe, effective and sustainable practices. When properly guided, running can be much more than a physical activity. It can be a simple, social and sustainable tool to promote health, autonomy, well-being and quality of life. It is precisely here that the intervention of the exercise physiologist is focused : transforming the practice of physical activity into a safe, individualized experience aligned with each person’s health goals. Before starting a structured running plan, consider a professional assessment. Get to know the Sports Medicine Centre team and book your appointment. Author: Rodrigo da Costa Martins (exercise physiology) Sources: Hulme A, Nielsen RO, Timpka T, et al. Risk and protective factors for middle- and long-distance running-related injury. Sports Med 2017;47:869-86. Nielsen RO, Bertelsen ML, Ramskov D, et al. Association between changes in weekly running distance and running-related injury: a systematic review. Br J Sports Med 2014;48:871-7. Pedisic Z, Shrestha N, Kovalchik S, et al. Is running associated with a lower risk of all-cause, cardiovascular and cancer mortality, and is the more the better? A systematic review and meta-analysis. Br J Sports Med 2020;54:898-905. The content published in the Health Guide is intended for the general public and is provided for informational and educational purposes only. It does not replace individual medical assessment, diagnosis, or personalized clinical advice from a qualified healthcare professional. The content is produced or reviewed by physicians and other healthcare professionals at Hospital da Luz and is based on the knowledge available at the time of publication or the most recent update, as indicated at the beginning of each item.
