Every sport has fans and critics and running is no exception. Fans tend to deify their occupation, while critics try to find weaknesses and tell us why it is better not to do this. As a result of this confrontation, a large number of myths and legends appear. But the truth, as always, is in the middle.
1. Running Hurts Joints, Especially Knees
If you are a runner, you probably know that this is a lie and every time you hear this statement, you have to prove the opposite. A 2008 study by Stanford University and published in the American Journal of Preventive Medicine showed that the progression of knee osteoarthritis in runners and non-runners is the same over an 18-year period. That is, there were no more such cases in the runner group than in the control group.
However, it is worth remembering that choosing the wrong sneakers or having excess weight can provoke joint problems. If you follow the rules and listen to the coach, there will be no health problems.
2. You Must Stretch Before Training
Often, stretching is confused with a warm-up. It is necessary to warm up before running, as well as before any other workout, but it is not necessary to include stretching elements in the warm-up.
Tamra Llewelyn, professor of the University of Nebraska, in an interview with The Guardian, noted that for movements that runners perform during training (moving their legs in only one plane) no extra stretching is needed.
In addition, stretching just before training can adversely affect your running performance. According to a study published in 2010 in the Journal of Strength and Conditioning Research, runners who performed stretching exercises before running significantly decreased performance and increased energy spending.
3. You Must Refuel With Carbohydrates Before Training
Before marathons and triathlon competitions, organizers often have pasta parties. Unfortunately, this does not help everyone. Firstly, such a carbohydrate load is needed only if you are going to run longer than 90 minutes. Secondly, not everyone tolerates high carb food well.
After such a meal many people may suffer from colic, bloating, and cramps. Professional runners advise avoiding foods that can cause inflammation and recommend adding vegetables to foods high in animal omega-3 fatty acids.
4. Running Is Cheap
Some people think that running is the cheapest sport. A person may put on any sneakers, some kind of tracksuit and go running. No need to buy a subscription to a sports club, expensive equipment, and pay a coach. In fact, bad shoes and the wrong running technique will damage your legs and joints, improper clothes can lead to frequent colds, and the absence of special gadgets, which help to monitor your pulse can lead to big health problems.
Of course, this does not mean at all that you should not start running. With the proper approach, this sport will make the body beautiful and healthy, help you lose weight, strengthen your heart, give you new friends, and unforgettable emotions. But you need to be responsible in choosing equipment and consult with a specialist.
5. Treadmill Training Is Less Effective Than Running on the Street
In fact, it only seems to you that running on the street has a greater load compared to what you feel on a treadmill in the gym. But from the mechanic’s point of view, studies show that there is no fundamental difference. This is what the research results published in Medicine and Science in Sports and Exercise in 2008 indicate.
Scientists compared motion capture data and support reaction force data from running along a track and across the ground at similar speeds. The obtained parameters were not the same, but comparable. This means that with certain parameters (a fairly rigid surface and a good speed of the belt), the treadmill can replace running on the ground.
If you decide to start running in order to lose weight and strengthen your body, undergo a medical examination, a heart test, buy running shoes with good foot support that is right for you, and find a good trainer for at least the first month to be healthy.
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