Unmasking the Silent Adversary: How Sitting Impacts Your Running

by Miguel dos Santos September 19, 2023

We've all been there, enduring endless hours at the desk, navigating lengthy commutes from behind the wheel, falling into the scrolling trap of social media, or occasionally succumbing to the allure of Netflix marathons. These everyday activities, seemingly innocuous, can serve as silent adversaries to your running ambition, ready to undermine your performance and increase your risk of injury. In this blog post, we'll delve into the profound impact of sedentary behaviour on your joints and physiology, exploring how sitting for extended periods can affect your running journey, and revealing surprising insights that could transform your experience on the road or trail.

The Lumbar Spine, Our Central Support

First on the list is the Lumbar Spine - the central support structure for runners. Prolonged sitting affects this area in the following ways:

Spinal Alignment: Sitting for long hours can contribute to poor spinal alignment. Misalignment can lead to discomfort, pain, and reduced running performance.
Core Strength: A sedentary lifestyle weakens the core muscles, which are essential for maintaining good posture and stability during runs. A weak core can lead to lower back pain and compromised running form.

The Hip, Our Foundation

Now, let's consider the - a cornerstone of running biomechanics. Prolonged sitting can wreak havoc on this vital joint. Here's how:

Hip Flexors: Sitting tightens the hip flexor muscles, which can lead to restricted range of motion and hinder your ability to achieve a full stride. This restriction affects your running form and can increase the risk of muscle strains or imbalances.
Gluteal Muscles: Weak gluteal muscles, another consequence of prolonged sitting, can compromise your running power. These muscles play a pivotal role in propelling you forward during each stride.

The Knee, a Vulnerable Pivot Point

Moving down the leg, we arrive at the knee joint. Prolonged sitting can negatively affect the knee in the following ways:

Quadriceps: Sitting leads to weakened quadriceps muscles. These muscles are crucial for knee stability and absorbing shock during running. Weak quads can lead to increased stress on the knee joint and a heightened risk of injuries like patellofemoral pain syndrome.
Joint Lubrication: Staying sedentary reduces the synovial fluid's circulation in the knee joint. This fluid serves as a lubricant and shock absorber. Reduced lubrication can contribute to joint stiffness and discomfort during your runs.

Ankles, Our Runners' Springs

Moving further down the kinetic chain, we arrive at the ankles—the springs that propel us forward. Prolonged sitting impacts them in the following ways:

Achilles Tendon: When you sit, your Achilles tendon can become shortened and less flexible. This can hinder your ability to push off effectively, affecting your running efficiency.
Ankle Mobility: Reduced ankle mobility due to sitting can limit your ability to adapt to uneven terrain during trail running, increasing the risk of sprains and instability.

The Cardiovascular System, the Powerhouse

Beyond the joints, prolonged sitting also impacts your cardiovascular system:

Reduced Cardiac Output: Sitting for extended periods can lead to a decrease in cardiac output, as a result of increases in Heart Rate and impaired Blood Pressure regulation. This means that your heart pumps less blood per minute, potentially affecting your ability to supply oxygen-rich blood to your muscles during running.

Enter Zlaant: Your Ally in the Battle Against Sedentary Woes

Now that we've dissected the potential pitfalls of prolonged sitting, let's explore how Zlaant can come to your rescue. Zlaant's innovative products, like the ZlaantBoard and ZlaantBandit, are strategically designed to counteract the detrimental effects of sitting.

Hip Flexor Targeting: Incorporating Zlaant tools into your routine can specifically target tight hip flexors, enhancing your running form and reducing the risk of hip-related injuries.
Muscle Strengthening: Zlaant encourages regular muscle engagement, helping you strengthen crucial muscles like the quads, glutes, and core. Stronger muscles mean improved joint stability and running power.
Enhanced Mobility: Zlaant promotes joint mobility, especially in the ankles, ensuring your springs are ready for action during trail and road running.
Regular Movement: Zlaant's approach emphasizes regular movement and consistent exercise efforts, which can combat stiffness, enhance lubrication in the joints, support better spinal alignment, and protect against the adverse cardiovascular effects of prolonged sedentary behaviour.

In the world of running, everyday habits like prolonged sitting can quietly chip away at your performance and raise the risk of injury. But remember, you hold the key to a better running experience. Armed with Zlaant's innovative tools, you can counteract sedentary effects, strengthen crucial muscles, improve joint mobility, and support cardiovascular health. Embrace an active lifestyle, and embark on a journey to injury-free, exhilarating runs. Your running journey is ready for a transformation, one step at a time.

Helping you get back out there - Zlaant