From 5Ks to marathons, long distance running has captivated millions of people, including many students at Berkeley High School.
One draw to this sport is the health benefits that running poses. These benefits include improvement to one’s cardiovascular system, endurance, and muscle strength. Running can also improve how you feel and can be a great way to practice goal setting and personal improvement.
Though long distance running has its benefits, it also comes with risks. An article by PubMed Central from the National Library of Medicine writes, “Although recreational running in general may have positive effects . . . regular high-volume running may decrease foot bone strength and increase the risk of osteopenia (loss in bone density) and/or stress fractures.” Running over extensive periods of time can make you more prone to fractures. Because cross country is a lower body dominant sport, the majority of injuries occur there. Nori Odermatt-Nakao, a junior on BHS’ cross country team, shares the occasional pain that comes with running. “Sometimes my knees hurt a lot and sometimes my ankles,” Odermatt-Nakao said. She added that during downhill runs, small ankle rolls and twists are common and painful.
However, dedicated runners have resources to prevent injury. A University of California San Francisco informational video for San Francisco marathon runners gives examples of good injury prevention ideas. In this video, Dr. Anthony Luke from UCSF says cross-training, gradually increasing mileage, and making a point to strengthen core stability and stretching are three healthy habits to practice. A patient education page from UCSF aimed at young athletes recommends wearing supportive footwear when working out.
Andrew Yip, a BHS junior working out with the cross country team, explained he rests a lot and always does a post run cool down. A BHS sophomore on the cross country and track team, Eleanor Heslop, said she prevents injuries by “stretching and rolling out” before and after runs.
Despite the threat of injuries, long distance running is still a way to be active and grow stronger, while having a positive mental impact. “I feel like my mental health is much better . . . when I go to practice I feel like I’m much clearer in my brain,” Odermatt-Nakao said.
Running is a beneficial way to strengthen your cardiovascular health while improving your endurance. Junior Marielle Bled, another BHS cross country runner, said, “(Running) helps you get in shape, but also stay active ... You have to stay very dedicated to it.” Like most athletics at BHS, sports teams also have access to weight training that is incorporated into their weekly practice schedule.
Overall, long distance running is a sport that has many benefits, both mental and physical. Though it also has some injury possibilities, that doesn’t stop those who participate in the sport from going the distance.