Running Helps Eyesight

From Runner’s World, July 18 2018

Find out how many miles a week you should log to reap the benefits.

Your heart isn’t the only organ that can benefit from regular running: The more fit and active you are, the less likely you are to develop glaucoma, a serious eye disease that can damage your optic nerve and even lead to blindness, new research set to be published in Medicine & Science in Sports & Exercise finds.

In the study, researchers analyzed data from more than 9,500 people between ages 40 and 81 enrolled in a long-term study at the famous Cooper Clinic in Dallas. The researchers compared the subjects’ aerobic fitness (measured by treadmill tests) and weekly amount of exercise (reported by the subjects) to how many of them developed incident glaucoma during a nearly six-year follow-up period. The researchers specifically looked at incident glaucoma, the more common form of the condition, rather than traumatic glaucoma, which is caused by direct injury to the eye.

Mark Stiles
25 Golden Rules of Running

In most cases, these rules started out as a light bulb over one runner’s head. After a while, that runner told a few running buddies (probably during a long run), word spread, and before you know it, coaches were testing it, sports scientists were studying it, and it evolved from idea to theory to accepted wisdom Along with each of the rules we present, however, we list the exception. Why? Because, as you also learned in grade school, there’s an exception to every rule. 

Mark Stiles
New to Running? Read these tips

from Relaxnews, April 22, 2017

With the number of marathon participants around the world growing every year, running is clearly an increasingly popular physical fitness activity. But if you’ve never run before, you need to ease yourself into it. Dr. Philippe Sosner, a cardiologist, sports doctor, and scientific and medical director, has given us his running tips for beginners.

Can you start at any age?

Yes, it’s an endurance sport in which you will make progress, whatever your starting point.

Are there any medical reasons not to run?

Even if you have health problems, running is often possible, but you may need to adapt it to your condition. If you plan to be a regular runner, and to take it beyond a leisurely jog, it’s better to consult your doctor, especially if you’ve been inactive for a while. It’s also a good idea to assess your ability and work out a running plan with a trainer, who will, for example, give you advice on running speed (some will be at ease at 6 km/h whereas others will start with a brisk walking pace).

How often is best and how can I avoid injury or giving up?

First of all, you need to set yourself a reasonable target. Your running plan must also take account of what you can do and what you would like to do.

You can start by walking, then picking up the pace and gradually introducing short bursts of running of low-to-moderate intensity. The ideal rate is three times a week, although this can be difficult to maintain because of other commitments. The benefits will increase gradually, especially if you become a regular runner. It’s important to have one rest day after each run.

As a beginner, you could start with a 30-minute session once a week, then increase the number of sessions to twice then three times a week. If you cannot increase the number of runs per week, then you could increase the length of each session, gradually getting up to one hour, and make the run more difficult by introducing interval training or running uphill.

You should always listen to your body. If you experience unusual discomfort, chest pain, palpitations, or breathlessness which does not calm down at rest, then stop and see a doctor.

Do I need to have practiced another sport and should running be supplemented with another sport?

No, if you’re already used to walking, you should be fine. But don’t set overly high goals at the start, especially if you run with someone who is fitter than you. You can also practice another complementary sport if you wish. The ideal would be to combine running with muscle-strengthening exercises for the legs and core. If you strengthen your muscles, you protect your joints.

Any advice about good running shoes?

Good running shoes should not be too heavy, and the sole should not be too thick, so that the foot can move naturally and feel the ground underneath. Opt for a classic-shaped non-fashion pair that is slightly bigger than your usual size, but not so much that your feet are slipping inside the shoes. So-called technical footwear is not always the most suitable for running. If you become an accustomed runner, but your feet feel uncomfortable or their shape changes, talk to a chiropodist.