Osteoporosis affects over 3 million people in the UK alone. If you're one of them, you may be thinking - Do I have to give up running?

While a diagnosis of osteoporosis means you'll likely need to modify your training, with the proper guidance and precautions, continuing a safe running regimen that supports bone health is often possible.

Our comprehensive guide provides everything you need to know to continue running, and hopefully run smarter than ever before.

If you'd benefit from knowing…

  • How to tell if running is appropriate for you and your bones
  • What training techniques help to strengthen bones
  • Which exercises perfectly complement an osteoporosis running program. 
  • Key nutrition strategies to feed your skeletal system
  • Cutting-edge treatments which may help with your symptoms

…this guide has got you!



Empowered with this knowledge, you can have constructive discussions with your physician about developing an osteoporosis-friendly running plan. Most importantly a running plan that is tailored specially to your needs and abilities. 

Should I Consult My Doctor Before Running With Osteoporosis?

If you've been diagnosed with osteoporosis and want to start running, consulting with your physician first is strongly advised. Here's why expert input is essential:

Assess Your Bone Mineral Density

Your physician can review your latest bone density scores from a DEXA scan to gauge your current bone health status. This will reveal whether you have mild osteopenia, more advanced osteoporosis, or are at high risk for fractures. 

Those with only mildly low bone density may be able to run cautiously under medical supervision. However, if your bones are severely thinning and fragile, high-impact running is likely inadvisable.

Evaluate Your Risk Factors

Beyond bone density, your doctor will also consider other health conditions or risk factors that could make running hazardous. 

These may include prior broken bones, spinal compression fractures, balance or coordination issues that heighten fall risks, arthritic joint pain that could worsen with impact, and much more. 

Your age and gender can also play a role in fracture likelihood. Your physician will account for these demographics and risks.

Provide Personalised Guidance

Ultimately, your physician knows your medical history and can make an individualised assessment of whether the benefits of running would outweigh the potential drawbacks for you. 

They can offer personalised advice on if and how to get started safely. A customised approach is key rather than generalised assumptions. Do not start increasing mileage without your doctor's input.

Help Monitor Your Progress

Your physician should remain involved in monitoring your bone health through check-ins and periodic DEXA scans as you begin running. Many experts recommend a bone density screening every 1-2 years for those with osteoporosis engaged in weight-bearing exercise in order to track changes. 

Your doctor can use your baseline and progressive data to determine if your running program is strengthening bones or if modifications or a full stop are needed.

The Bottom Line

Consult thoroughly with your physician before beginning any running regimen if you have osteoporosis. Discuss your bone density results, risk factors, goals, and concerns to decide together if running could be part of a safe, effective exercise plan for you. 

Their expert input is key.

Does Running Help With Bone Density?

If your doctor determines running could be appropriate for your bone health, with proper precautions, there are some key ways to maximise the bone strengthening benefits while minimising fracture risks:

Gradually Build Up Mileage

Avoid suddenly running high weekly mileage. Instead, conservatively increase your distance and speed over many weeks or months. This gradual progression allows time for bones to adapt to the new impacts. For example, start with just 1-2 short runs per week and incrementally add 0.5-1 mile every few weeks.

Schedule Rest Days

Diligently take 1-2 rest days between run days to allow bone tissue adequate recovery and regeneration time after each training stimulus. Skipping rest can lead to overuse injuries or stress fractures. Ideally run every other day or take 2 days off after every 3 runs.

Cross-Train

On some non-run days, opt for lower-impact cardio like cycling or swimming to maintain fitness while giving your skeletal system a break from constant pounding. But try to keep some weight-bearing activity daily for bone benefits.

Use Proper Form

Good posture, midfoot striking, and light quick strides can help reduce ground reaction forces compared to running stiffly or harsh heel striking. Supportive shoes are also advisable after a gait analysis.

Avoid Hills

Uphill grades place far greater strain on bones, amplifying impact and fracture risks. Stick to flat terrain as an extra precaution.

The Bottom Line

Start conservatively, take rest days, cross-train, use proper form/shoes and avoid hills when running with osteoporosis. This modified approach helps bones strengthen while controlling impact forces. Patience and gradual progressions are key.

Is Running Better Than Walking For Bone Density?

Walking is a lower-impact activity, but running provides greater benefits for building bone density in several ways:

Higher Loading Forces

The impacts generated when your feet strike the ground while running are much higher than with walking. This increased loading triggers more bone formation as bones adapt to the greater stresses. The stimuli encourages ongoing density gains.

More Muscle Activation

Running engages your muscles, particularly in the hips and legs, much more than walking. This extra muscle activation during running pulls on bones with more contractile force, which also strengthens them.

Higher Heart Rate

The aerobic intensity of running elevates your heart rate more than walking. Some research indicates this boosted cardiovascular workload may stimulate bone growth through hormonal factors.

Greater Calorie Burn

Running burns nearly double the calories compared to the same time spent walking, aiding weight management which supports healthy bones. Excess body fat can negatively impact bone density.

The Bottom Line

While walking absolutely provides bone health benefits, running transmits higher impact forces, engages more musculature, elevates heart rate, and burns more calories. For those physically able, this produces superior bone strengthening results over walking. However, for those unable to run, brisk walking still offers advantages.

Is Running on a Treadmill Good for Osteoporosis?

Using a treadmill for walking or running can be an excellent option for safely building bone density with osteoporosis. Here's why treadmills are well-suited for this purpose:

  • The impact forces from striking the treadmill belt help stimulate bone growth, especially important for those with low density.
  • Treadmills provide a controlled setting to rebuild running fitness after injury with adjustable speeds.
  • The cushioned surface places less strain on joints than outdoor pavement.
  • Gradual incline adjustments allow you to increase bone loading progressively.
  • Handrails provide stability if needed for balance issues or falls risk.
  • Treadmills are widely available at gyms and for home use.

However, proper form is important on a treadmill to avoid missteps. Those with severe osteoporosis should use caution and consult their doctor before running. Walking briskly on an incline may be safer.

The Bottom Line

With appropriate precautions, running on a treadmill can be an effective way to improve bone density in a controlled manner. The impacts load bones while the setting allows you to limit risks.

What Nutrition Supports Bone Health With Osteoporosis?

Consuming bone-strengthening nutrients provides the building blocks for increasing bone density. 

Focus on getting adequate amounts of:

Calcium - Adults need 1000-1200mg of calcium daily from sources like dairy, leafy greens, soy, and supplements. Calcium supports bone mineralisation.

Vitamin D - Increase vitamin D intake to 600-800IU daily to help your body effectively use calcium. Get it from fatty fish, fortified foods, quality supplements.

Protein - Aim for 0.5-0.75g of protein per pound of body weight to provide amino acids for bone matrix. Choose lean meats, eggs, dairy, legumes.

Vitamin K - This vitamin aids bone mineralisation. Find it in leafy greens, broccoli, soybeans, whole grains.

Other Nutrients - A balanced diet also provides magnesium, zinc, antioxidants important for bone health. Stay hydrated and limit processed foods.

The Bottom Line

Support your osteoporosis treatment by consuming a nutritious diet rich in bone-building nutrients like calcium, vitamins D and K, and protein. Discuss any supplementation with your doctor.

Can MBST Potentially Help With Osteoporosis?

MBST involves a non-invasive therapy that uses electromagnetic signals to stimulate bone cell metabolism and regeneration.

Early clinical studies on MBST have demonstrated significant increases in bone mineral density and improvements in bone structure in individuals with osteoporosis. Additional research is still needed, but initial results are promising.

The therapy aims to energise bone cells to revitalise the body's natural repair processes without drugs or side effects. This is achieved through precise electromagnetic frequencies matched to calcium ions in bone.

While not yet widely available, MBST is an exciting addition to the realm of Osteoporosis treatments and a possible supplemental treatment option for osteoporosis as well as many other ailments.

Patients should thoroughly discuss any new therapeutic approaches with their doctor before pursuing them. Research into MBST for osteoporosis is still in emerging phases and some say that more research is needed. 

There is a substantial amount of positive anecdotal data available presently with regards to MBST. Largely due to the fact that over 1 million successful, side-effect free, MBST sessions have already been completed. 

For more information on MBST helping to treat Osteoporosis visit MBSTMedical.co.uk who seem to be the authority in the UK.

The Bottom Line

Early clinical studies on MBST show promising potential benefits for those with low bone density, but more research is still required. Patients with osteoporosis should consult their physician before considering any new treatments.

While an osteoporosis diagnosis may seem daunting, there are many ways to continue living an active, fulfilling life. With your physician's guidance, targeted nutrition, smart training, and innovative therapies, it is possible to safely maintain activities like running while also rebuilding bone density.

Arm yourself with the knowledge provided in this comprehensive guide, and approach your condition proactively. Setbacks are temporary. Consistency, informed care, and a positive outlook will carry you through. 

You have the power to gradually strengthen your bones and exceed any limiting expectations through smart, resilient self-care. The future looks bright for advancing osteoporosis treatments - healthy choices today will make all the difference for the future. 

You've got this!