Osteopenia is a condition where bone density is lower than it should be, resulting in softer bones. Osteopenia that is left untreated can lead to osteoporosis, or brittle bones, that are susceptible to breaking. Weight-bearing exercise is a recommended treatment for osteopenia. Not only does running qualify as a weight-bearing exercise, but it also builds the cardiovascular system. Running can reverse bone density loss if you follow guidelines for exercising within safe limits.
Diagnosis
Osteopenia and related conditions are best diagnosed with a test called the DXA scan, available through your doctor's prescription. The test reports a number, called the T-number. T-numbers of -1.0 to -2.5 are classified as osteopenia. The lower the number, the lower the bone density. The area scanned is usually one hip, but the implication is that all bones are losing mass.
Exercise Prescription
A diagnosis of osteopenia is a wake-up call to make lifestyle changes to prevent progression to osteoporosis. Weight-bearing exercise is highly recommended over medication for ostepenia reversal. If you have never run before, join a running club and get advice from a certified exercise professional such as an exercise physiologist or personal trainer. Many runners start out by using a treadmill to build up endurance and take advantage of the cushioning of the treadmill's platform.
Female Athlete Triad
Too much running, poor nutrition from an eating disorder and preoccupation with weight are a toxic combination in young female athletes. It is such a common occurrence in high school and college women that it is called the "Female Athlete Triad," which includes disordered eating, cessation of monthly menses and osteopenia/osteoporosis. All parents and coaches should be aware of the syndrome. Most cases can be reversed with intervention from a coach, parent or other trusted figure in the athlete's life.
Nutrition And Recovery
Along with running, adequate calcium intake is necessary for bone and muscle building. Poor diet will not allow progress in running, much less aid in building bone. Good nutrition gives your body the tools to build bone and muscle cells, but those physiologic changes take place during rest periods. Recovery is another essential aspect of an athlete's training plan. Sleeping 6 to 8 hours per night is essential.
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