Did you know that about 621 million individuals take up running as a sport or hobby, and over $11 billion is annually spent on running shoes and other sports equipment (1)? This data is promising since it demonstrates how seriously people take their physical health, which is inspiring. Some of them probably participate in local races, such as marathons, and put in a lot of time and effort training for them. However, there are numerous misconceptions about running that float around, and following them blindly can lead to severe injuries. Here in this article, we have debunked some of the everyday running myths that everyone should take note of. Read on to know them all.
1. You Can’t Assume That Running Will Help You Slim Down
One of the most effective strategies to build cardiovascular strength, boost mood, and get better rest is to take up running as a means of workout. However, contrary to popular belief, it is not the most effective form of exercise for reducing body fat. That’s because many individuals overestimate the calories they’ll burn while running. So, they usually wind up eating a lot more later and regain all the calories they lost while running.
2. Running Faster Won’t Improve Your Running
Trying to improve your performance by running faster is futile. Some people believe that if you want to run faster, you must gradually speed up each time you run. This, however, is not the case and is rather dangerous as it can result in accidents. While working out over your maximum capacity has benefits, pushing yourself too far can lead to injury.
3. It’s Not Necessary That You Get New Shoes Every 300 Miles
The general consensus dictates that you should get a new pair of shoes every 250-500 miles; however, this can vary widely. Research has shown that high-quality footwear may perform well even after 600 miles or more (2). Therefore, the frequency you will have to buy new pairs of shoes depends heavily on factors such as shoe type and brand. One’s size also plays a role. Those with larger frames tend to go through footwear more quickly. Finally, depending on the surface you’ll be jogging on, a pair of running shoes designed for that surface may be most appropriate.
4. Your Knees Will Not Be Damaged From Running
Jogging may help your knee health and perhaps make them more potent over time. According to several researchers, people who have been runners for most of their life have stronger knees. In addition, research has found that distance runners had a 50% lower risk of knee osteoarthritis than walkers (3).
5. Speed Is The Essence In Races
Simply participating and completing a marathon is a worthy endeavor that may provide immense satisfaction to the runner. But as a beginner, you may think that starting at your full speed will give you ample time to relax at the end. However, that is not true. Due to their increased exertion, you may become fatigued far more quickly. The best strategy for winning a race is gradually picking up the pace until the last stretch, at which point you can speed up.
6. Warming Up By Stretching Is Not Always Necessary Before Running
There is a common belief that warming up with stretches before going for a run may help prevent injuries. However, this is not supported by research. Likewise, the claim that stretching improves performance is not proven. However, we know that flexibility exercises are helpful before any kind of running, be it a morning jog or a marathon. Some examples of these stretches are high-knee skips, lateral leg swings, squats, & walking lunges.
7. Even Short Walking Pauses Are Included As Running Time
Taking short walking breaks throughout a run is great for giving your joints a rest and recharging their energy. In addition, you may increase your stamina by alternating quick bursts of running or sprinting with periods of strolling. If you’re an expert runner, you should take long walks on your days off.
8. Your Weight Doesn’t Affect The Running
Although those with a lower body mass tend to be quicker on their feet, this doesn’t mean that a heavy runner can’t maintain a fast pace. Because people with lesser body mass might be sluggish from a lack of muscular mass, body mass index alone shouldn’t be the x-factor. To put it another way, people who are more active but have a higher proportion of muscle mass tend to be speedier than those who are significantly thinner.
9. You Don’t Need The Best Pair Of Running Shoes
There is no such thing as the ‘best shoe’ because the quality of a shoe is determined by the wearer. One person’s ideal pair of shoes may be another’s worst nightmare. You should try different brands to find what works best for your foot. Rather than taking advice from others, you should experiment with many models to find the one that best suits your needs. Avoid making a purchase based only on the fact that it comes from a fantastic brand and is thus the preferred footwear of everyone.
While running is an excellent choice of workout to stay fit and healthy, it needs to be done correctly to ensure you don’t get injured. Make sure you research your posture and the duration you should exert yourself to become a good runner.