Movement
•Centr Team
8 myths about running you should definitely ignore
Running might be the most popular form of exercise on the planet. Around 50 million Americans run – that’s about 15 percent of the population. And run clubs are booming in popularity – more than 900 run clubs are listed on the Running in the USA website.
Still, sometimes the myths around running drown out the facts, discouraging more people from taking it up. We’re here to bust the biggest myths of them all – so you can run with confidence.
Myth 1. “Running is bad for your knees (and other joints)”
If you’re a runner, or you’ve ever considered taking it up, this myth is pretty much unavoidable. However, research suggests pounding the pavement, treadmill or trails may actually be good for your knees and help prevent osteoarthritis.
Quick recap: osteoarthritis of the knee is usually the result of wear and tear, and loss of the protective cartilage that covers the ends of your thigh and shin bones.
Studies have shown that runners have lower instances of knee osteoarthritis than people who are sedentary. Studies of hip osteoarthritis have thrown up similar results, too. People with a history of running also report less knee pain than those who have never run.
One study has also theorized that the knee cartilage of runners may actively adapt – “growing thicker and cushier” and thereby protecting knees from osteoarthritis. However, more research in this field is needed.
Good technique plays a big part in preventing injury, of course, so as a runner it’s worth working on your strength and mobility.
Myth 2. “You should always do stretches before running”
The real issue in this myth is the “always”. Recent studies have shown that static stretching before running – or any type of exercise – doesn’t prevent injury or soreness. In fact, stretching a tight muscle that hasn’t been warmed up could lead to injury.
Experts now recommend easing into your run (or any form of exercise) with a slow, gradual warm-up period. This could look like 5 minutes of walking or gentle jogging, gradually increasing pace until you’re up to speed.
Centr’s Strength For Running program includes movement preparation that won’t just get you ready to work out, but is great prep for running, too.
Myth 3. “Running doesn’t require strength training”
It’s true, there’s no law saying runners must also do strength training. But combining your running plan with strength training is going to bring a whole lot of benefits you may not have considered.
First, and perhaps most importantly, strength training will help to prevent injury while running. Stronger muscles help to maintain good running form, even under fatigue. More stability also supports tendons and ligaments to protect key joints. And by maintaining hip and ankle mobility, you’ll reduce the risk of injury in your back and knees.
- Second, strength training will help to improve your running form. A strong core in particular will increase the stability of the torso, stabilizing your body, improving balance and helping your hips, back and legs operate more smoothly. These improved biomechanics also help to boost running economy – the amount of oxygen your body needs when at pace, and how efficiently it is used.
- The increased power and speed you’ll get from strength training will also boost your overall running performance. Which is exactly why we created the 6-week Strength for Runners program to bring Centr’s strength training expertise to your daily run.
Bitten by the running bug? Discover which treadmill suits you best at shop.centr.com
Myth 4. “Running further is always better”
Thinking about graduating from running around the block, to around the neighborhood, to a 5K? Setting a distance goal can be a great source of motivation, but that doesn’t mean you need to run further and further every time you lace up.
Increasing the intensity of your running, or interval training – where you run at a faster speed for a set period, then bring it back to jogging pace or brisk walk – can be a better way to train and improve your overall running performance.
Mixing up your running speed activates different muscle fibers, forcing your body to adapt and get faster. Interval training (also known as speedwork) will also burn more calories than just sticking to one running speed.
Myth 5. “You’ll lose endurance if you don’t run for a few days”
Okay, here’s the bottom line: as long as you don’t take an extended break of 2 weeks or more, there won’t be a noticeable impact on your running performance.
VO2 max is the measure of your body’s ability to transport and use oxygen during exercise. The better it is, the longer you’ll feel comfortable running. After 2 to 4 weeks of no running (often called “detraining”), VO2 max levels decrease by 6 percent. After 9 weeks, this loss increases up to around 19 percent.
So if you’re planning a 2-week vacay or have a small injury you need to get over, don’t worry – it’s not going to have much impact on your cardio endurance at all.
Myth 6. “You can’t run with a big body”
Don’t let this myth stop you. Running is for everyone, not just those super lean people you see running ultramarathons.
Researchers believe humans have been running for around 2 million years, and that this habit may have even influenced the way our bodies evolved. In other words, our bodies – no matter the shape or size – are fully adapted to running. So there’s no reason you can’t lace up and get out there to give it your best shot.
If you want to take up running but are concerned about carrying excess weight, it’s recommended that you start with the goal of gradual weight loss, avoiding injury and enjoying your training. A gradual transition into running from low-impact exercise such as walking, stationary cycling and swimming can also help minimize injury risk.
Myth 7. “Runners don’t walk”
Fact: walking during a run isn’t cheating. In fact, if you’re new to running, walk-jog-run programs, or run-walk intervals, are a great way to get into it.
Even if you’re an advanced runner, interval training can improve your performance (see myth 4), and walking makes a great active recovery option.
Myth 8. “All runners will get injured eventually”
This one is false… if you take the proper precautions.
A high number of injuries in runners can be attributed to improper training or overtraining. It’s important that you prep for your runs (see myth 2) and that you use cross-training to build a robust body. Strength training in particular (see myth 3) helps to support joints and decrease injury risk.
If you are concerned about your running form or have been injured, it’s important that you see a healthcare professional to identify any musculoskeletal problems that could contribute to or worsen your injury risk.
When you’re on the comeback trail from injury, be sure not to go too hard, too soon. Consult with a physical therapist and build back up with a gentle routine.
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