Why too much running is bad for your health, according to an orthopedist

Discover why excessive running can harm your health and what an orthopedist advises for a safer approach.(Image: Pexels)

Running is the most common and popular form of physical activity. It doesn’t require specialist expensive equipment, can be done almost anywhere and has well-established benefits, from better cardiovascular fitness to stress relief and weight control. Running is more than just exercise for many. But as with anything physical, well, moderation is everything. Sometimes it can be more hurtful than helpful to push the body beyond what comes naturally.

While in many ways running is quite safe, it is also true that your body can be stressed by doing too much. This is why too many miles without enough recovery can result in joint issues, muscle fatigue and even long-term cardiovascular stress.

Dr Rashmi Kumar, an Orthopedist with Felix Healthcare, told Moneycontrol, overtraining can lead to physical and mental health problems: “Running is great but it can be counterproductive when we push it to the extreme without any regard for recovery.”

Also read: Doctor warns running may age you faster; suggests this low-impact exercise that offers the same benefits

By being aware of the hazards posed by too much running, people may avoid taking training to extremes and maximize overall fitness without risking long-term health.

• Joint Damage: High-impact running stresses the knees, hips and ankles over and over again. Over time, this can make them wear prematurely and lead to a higher risk or arthritis.

• Stress Fractures: Too much distance without breaks weakens bones. You can develop micro-cracks that can become stress fractures requiring weeks to heal.

• Muscle Overuse Injuries: Overuse leads to strains, shin splints or tendonitis. Musclesrequire rest to repair and grow.

• Suppressed Immune Function: Overtraining increases stress hormones, which reduces immunity and can make runners more susceptible to illness.

• Heart Strain: Moderate running does the heart good, but extreme training can produce abnormal heart rhythms or scarring in a small number of runners.

• Chronic Fatigue: Cumulatively running too much with not enough recovery drains the tank; you know the feeling: You’re always tired, your performance plateaus or decreases.

• Hormonal Imbalances: Too much exercise can disrupt hormones, including those that regulate sleep, appetite and women' s menstrual cycles.

• Mental Burnout: It can also lead to a constant low-grade sense of anxiety, irritability or demotivation — the signs of a psychological burnout.

• Weight Loss Beyond Healthy Levels: Going overboard on mileage can result in unhealthy weight loss and nutrient deficiencies.

• Increased Injury Risk: You may find falling and accidents more common in an overtrained body because of loss of stability caused by a slowed reaction time.

1. How much running is too much?

Excessive running varies for individuals, but signs of overtraining include persistent fatigue, joint pain, or decreased performance.

2. How can I prevent injuries while running?

Ensure proper warm-up, use appropriate footwear, listen to your body, and incorporate rest days into your routine.

3. Are there alternatives to running for similar benefits?

Yes, low-impact exercises like cycling, swimming, or brisk walking can offer similar cardiovascular and fitness benefits without the high impact on joints.

Disclaimer: This article, including health and fitness advice, only provides generic information. Don’t treat it as a substitute for qualified medical opinion. Always consult a specialist for specific health diagnosis.