Top 5 Running myths

• Running is bad for your knees 

Hands up if you’ve heard this one before ??‍ Although knee pain is a common complaint in runners, there is no research that supports that running wears out your joints. Studies done on healthy runners showed that running long distances doesn’t increase one’s likelihood of developing osteoarthritis in their knees (Chakravarty, et al., 2008). In fact, leisurely running has been shown to reduce mortality and improve overall health (Pedisic et al., 2020).  Bottom-line is that the knee pain you may experience isn’t caused by running itself, but it’s usually due to a training or load management error (aka doing too much too soon). 

• Runners don’t need to strength train

Strength training is arguably one of the most neglected part of a runner’s plan. It’s common belief that if you gain muscle weight, you’ll be at the back of the pack during race day. What if I told you that wasn’t actually the case? Studies have shown that adding heavy weight training to a running plan will help improve running economy and performance (Millet et al. 2002). So go ahead, lift heavy, it’ll make you a better runner. 

• Stretch before you run

Stretching can be simplified into 2 categories: static and dynamic. Static stretching refers to holding a muscle at its maximal length for 30 seconds or more. This type of stretching is useful when you are trying to relax and decrease tension in a muscle. If running is an energetic exercise that requires quick movements, why would we stretch this way before a run (hint: we wouldn’t). 

Dynamic stretching on the other hand improves flexibility for a given activity by performing purposeful movements. Unlike static stretching where you are holding the position for a certain period of time, dynamic stretching is a continuous movement that mimics the exercise or sport that you are about to do. So before you head out for that run do some high knees, butt kicks or bodyweight squats to get you warmed up. It’s a bigger bang for your buck.

• You need to run often to get better at running

Nope, it can actually lead to over training. By running every day, you are continuously loading the same tendons and bones in your body which can lead to overuse injuries. Instead try incorporating cross-training into your schedule (rowing, swimming, weights…). However, it is important to note that everyone’s goals are different and they should be reflected in your running plan. 

• Running barefoot is better for you and will help prevent injuries

In 2009, Christopher McDougall released his best-selling novel Born to Run. It follows him as he tracks down a Native Mexican tribe who is known for their ability to run ultra-distances without being plagued by the injuries faced by American runners. According to McDougall, these injuries are to blame on the modern running shoe since the tribe only ran in thin sandals. The publication of this book lead to a boom in minimalist or barefoot shoes hitting shelves, marketing themselves by claiming they helped reduce the chance of injury. 

The idea behind barefoot shoes is that it encourages a more natural foot strike, the foot lands underneath the body which decreases over-striding (taking big steps) and softens the landing. At quick glance this sounds great. However, in the next few years that followed the publication of Born to Run, there was an increase in runners complaining of shin-splints, ankle and foot injuries. Changing your stride and the way you run without understanding how it will affect your muscles and joints can actually lead to injuries. 

So the answer to this one is “it depends”. We all run differently; barefoot shoes may not be for everyone. You have to find the shoe that makes you feels best to help decrease the chance of injury.

References

Chakravarty, E. F., Hubert, H. B., Lingala, V. B., Zatarain, E., & Fries, J. F. (2008). Long distance running and knee osteoarthritis: a prospective study. American journal of preventive medicine, 35(2), 133-138.

Millet, G. P., Jaouen, B. E. R. N. A. R. D., Borrani, F. A. B. I. O., & Candau, R. O. B. I. N. (2002). Effects of concurrent endurance and strength training on running economy and VO2 kinetics. Medicine & Science in Sports & Exercise, 34(8), 1351-1359.

Pedisic, Z., Shrestha, N., Kovalchik, S., Stamatakis, E., Liangruenrom, N., Grgic, J., … & Oja, P. (2020). Is running associated with a lower risk of all-cause, cardiovascular and cancer mortality, and is the more the better? A systematic review and meta-analysis. British journal of sports medicine, 54(15), 898-905.