Running advice, there’s a lot out there. Some of it great information and very helpful, some not so much. But how do you know what is factual and backed up with real evidence, and what is just running folklore that may be out of date, or just plain wrong? We’re here to help, we’ve put together the 7 Greatest Running Myths to help you with the best and latest guidance.
Information about running once taken as gospel, as with many things in life, is later disproved or improved upon by advances in science and research.
It’s the same with running myths. Idea’s perpetuated over long periods of time that later turn out to be incorrect, but persist in running lore. Unsurprising really, running has been a thing since 776BC, when the first Olympic Games sport was the footrace.
So, let’s take a look at our 7 greatest running myths. True or false?
- RUNNING MYTH #1. Running Is Bad For Your Knees.
- RUNNING MYTH #2. You Have To Run Every Day To Improve.
- RUNNING MYTH #3. You Shouldn’t Run If You Have A Cold.
- RUNNING MYTH #4. Runners Can Eat Anything They Want.
- RUNNING MYTH #5. You Should Stretch Before Every Run.
- RUNNING MYTH #6. You Need A Certain Body Type To Run.
- RUNNING MYTH #7. You Must Carb Load The Night Before Every Race.
- Wrapping It Up.
- Frequently Asked Questions.
RUNNING MYTH #1. Running Is Bad For Your Knees.
The poor old knee cops a lot of flack as a badly designed and injury-prone joint.
Knee injury, and osteoarthritis (OA) in particular, are common complaints among the general population. We all know someone who has had knee surgery or a knee re-construction.
Long-term running is frequently associated with knee health deterioration. Ask any non-runner, and they will repeat the view that running is bad for your knees. Running is a high-impact sport that puts a lot of stress on the joints, so it makes sense that it must be bad for your knees, right? Well, maybe not, read on.
Osteoarthritis.
Actual injury caused by an adverse event aside, when we talk of knee degeneration, we are more often than not talking about OA.
Many factors contribute to the development of OA, or early onset of OA. Factors such as older age, higher body mass, previous injury history, heavy lifting, and other causes, these all increase the risk of OA development.
However, recreational running has been proven, in numerous studies, to actually protect against the development of OA. In a long-term study done of nearly 75,000 runners published in 2013, it was found that running does NOT increase the risk of developing OA. These runners were found to be at less risk of developing OA than their more sedentary counterparts.
DID YOU KNOW? A study found that only 3.5% of recreational runners had knee or hip arthritis, compared to 10.2% in non-runners or sedentary people. Read more about this study here.
Knee problems in runners are more likely to be caused by poor running form, biomechanical irregularities, or new runners doing too much too soon.
Long-term competitive running, chronic running, and massively overtraining, may result in over-use injuries in the knee and other areas, according to some studies. However, for the vast majority of runners, your knees may indeed benefit from this type of exercise.
RUNNING MYTH #1 – False
RUNNING MYTH #2. You Have To Run Every Day To Improve.
Some runners can be obsessive. Once the running bug bites, there’s no holding some people back. Throwing rational thought to the wind, these people will be out there every day, pounding the pavement. But should you?
The short answer is ‘no’. For some people, it ‘is’ possible to run every day when some days are just a short workout, such as an easy recovery run. But it’s not advisable.
TIP: If you love to exercise every day, try a different type of exercise on the days you aren’t running. Remember to rest your legs between running days, so maybe try an upper body workout, swimming, yoga, Pilates, or some other sport you enjoy.
Like all sports, the best strategy for continual improvement in running, involves a good workout followed by appropriate rest. Allowing time for the body to recover from the effects of a workout is crucial.
The risk of overuse injury increases without proper recuperation. Injuries such as shin splints, stress fractures and micro-tearing, plantar fasciitis, and others. It is essential to give the body time to repair from the trauma of a run, particularly a long or fast run.
Allowing at least one full rest day in between each run increases the opportunity of proper recovery. Your muscles will repair and rebuild even stronger, you will increase your fitness, and decrease the risk of injury or fatigue.
RUNNING MYTH #2 – False
RUNNING MYTH #3. You Shouldn’t Run If You Have A Cold.
You have a bit of a cold, but you’re confident it’s not the flu or Covid-19. Maybe you’re feeling a bit under the weather, nevertheless, you still want to head out for a run. Is it ok? Or should you wait it out until your symptoms dissipate?
RULE: If the symptoms are above the neck and not too severe, it’s generally ok to run. If the symptoms are below the neck, you need to rest it out.
We all know the various symptoms of a cold. If you have a runny nose, stuffy sinuses, maybe sneezing a little, these symptoms are above the neck, so it’s probably ok to run.
However, you want to keep the run light and short.
When suffering from the common cold, your immune system will be hard at work trying to kill off the virus, and will be using a lot of energy in the process. You must avoid compromising your recovery by doing too much exercise.
If your symptoms are below the neck, including a sore throat, your best advice is to rest up and recover before hitting the track again. A bad cough, body aches, chills, swollen lymph nodes, fatigue, and other symptoms, are all indications of a more serious infection and require rest.
In short, you ‘can’ run if you have a cold. As long as your symptoms are not chronic and are above your neck, a short, easy run may be ok. Listen to your body, trying to train at your usual intensity whilst suffering from a cold may exacerbate your condition and hinder recovery.
RUNNING MYTH #3 – Partly False
RUNNING MYTH #4. Runners Can Eat Anything They Want.
McDonald’s, ice cream, chocolate, donuts, whatever! It doesn’t matter what I eat, or how much, I’m just going to burn it off anyway because I run a lot, right? Sound like a familiar justification?
You’ve all heard the metaphor about putting dirty low-grade fuel into your car and still expecting high performance … the opposite ends up happening. Well, it’s the same with your body. Especially as an active person.
Just because you run a lot, or engage in any other carb-burning exercise, doesn’t give you complete freedom to eat whatever you want and still expect to stay fit and healthy.
As a runner, you should be even more vigilant about what you eat. The nutritional demands of an active body are higher than a less active person. Highly processed, nutritionally poor foods just aren’t going to cut it, it’s low-quality fuel, and will ultimately lead to poor performance and illness.
TIP: Here are some of the worst foods that you must try to avoid eating. Chips (fries), potato chips, sausages, fried fast food (especially fried chicken), white bread, processed meats, donuts, and high sugar foods (including soft drinks). That doesn’t mean you can’t have these foods ever, but swapping them out for healthier alternatives whenever possible, will have enormous health benefits for you.
If you are running solely for weight management, it simply doesn’t follow that a great run workout can be followed by over-eating, or the wrong types of food. To maximise your exercise efforts, stick to high quality, fresh whole food, this will give you the best chance of success in achieving your weight goal.
Here at RMWA, our focus is on whole, fresh foods, and cutting down or eliminating, meat, dairy, fried, and sugary foods. Have a chat to a dietician or your medical care professional for some guidance on what will suit you personally, and your goals.
RUNNING MYTH #4 – False
RUNNING MYTH #5. You Should Stretch Before Every Run.
I’ll admit to being conflicted about this for many years. I would routinely see my running peers stretching before and after a run, but then I would read articles about how it is not necessary and could even be detrimental.
Many people still believe that you should stretch before a run. But is it really beneficial, or are they simply doing what they think they should? Is it a myth or good practice?
Static Stretching.
Static stretching involves remaining stationary and stretching out a muscle close to its furthermost extension, and holding it for a few seconds.
Many studies have revealed that there is very little benefit to be gained from static stretching for runners. It is far more important to engage in warm-up exercises instead. We predominantly want to warm up and loosen the muscles a little, not stretch them.
Many runners believe they should static stretch before a run to prevent injuries, enhance flexibility, and performance. However, the risk of overstretching a cold muscle can lead to injury, and furthermore, it doesn’t prepare your muscles for the run workout ahead.
Dynamic Stretching.
Dynamic stretching involves gentle warm-up movement of the muscle groups that will be engaged in the impending workout. For us runners, this could include some light easy running, lunges, skips, leg swings, and butt kicks for example.
Running is essentially an exercise in movement, and having great mobility is what’s important. Flexibility exercises like those performed in static stretching don’t help much with mobility.
Muscles in legs need a certain amount of tension to perform effectively, too much flexibility weakens performance.
Warm up exercises such as those mentioned are far more beneficial to runners.
Finishing your workout with an easy cool-down run and some light stretching can be ok, just remember, static stretching can over-extend a muscle causing trauma or small tears.
If you must stretch, do it lightly, but try to include some dynamic exercises instead. Never force cold muscles.
TIP: You should never stretch an injured muscle or tendon. Just like pulling on both ends of a knotted rope can make the knot tighter, the same can happen with some injuries.
RUNNING MYTH #5 – Partly False
RUNNING MYTH #6. You Need A Certain Body Type To Run.
One of the things I love about running is its inclusivity. It’s simple to do and nearly anyone can participate. But are there some body types that can’t or shouldn’t run? Let’s take a look.
First, let’s consider the three main body types that people fall into.
Ectomorph.
Thin stature, narrow shoulders, long limbs, lean muscle mass, high metabolism, not particularly muscular. Generally don’t gain weight easily.
Mesomorph.
This is your typical athletic type build. Generally have no difficulty in gaining muscle mass and fat.
Endomorph.
Endomorphs have a rounder body shape, plenty of soft tissue, have a low metabolism, store fat more easily and find it difficult to lose weight.
In reality, many people will fall somewhere in between these body types. You might think that mesomorphs have the best body type for running, and that endomorphs are the ones who might find difficulty with running. In fact, all body types can run, they just need to train a little differently.
Let’s flesh that out a little.
TIP: If you are overweight and want to start running, feeling a little self-conscious may be holding you back. The fact is that runners come in all shapes and sizes, not everyone looks like an Olympic hero. It’s just a matter of time, and you will see your weight goal being realised, so don’t delay getting started. Check with your doctor first to make sure you are ok to run, visualise yourself as the person you aspire to be, and don’t let the naysayers shake your determination.
Body Types And Running.
ECTOMORPHS. Due to their lean body types, ectomorphs are often well suited to longer distance running. Their lower body weight is less likely to strain joints, tendons, and muscles. However, some extra strength training can also be beneficial to ectomorphs. Adding a little backup muscle will not only increase power, but also help protect from injury. Some weight training in the gym may help with this.
MESOMORPHS. For those of us who struggle to add muscle mass, these are the individuals we all envy in the gym. Just walking into a gym, and they seem to pack on a stack of muscle. But can they run? Absolutely is the answer, you really can have it all if you want to develop muscle mass and run as well. However, having legs the size of a small house is going to make it hard out there on the track, so there are limits. Less weight lifted in the gym, and maybe add in yoga or Pilates to help with flexibility and mobility, may be beneficial for mesomorph runners.
ENDOMORPHS. Due to a slower metabolism and a propensity for adding or storing fat, these runners need to train a little differently also. It doesn’t follow that endomorphs are automatically overweight, but they can easily add fat, particularly around the hips and thighs. When it comes to training, the trick is to swap out the fat for muscle. Full-body workouts in the gym will help with this process. Additionally, low impact cardio exercises also such as elliptical, biking, or rowing, are also a great way for endomorphs to train.
As you can see, all body types can run. However, different body types have different training requirements. Figuring out which type of training is best for you personally can help you achieve your running goals.
Being unfit or over-weight does not mean you can’t run. Just deciding to get started, taking your time, being careful with your training, eating right, and you’ll be on your way.
If you are just getting started, take a look at our Couch to 5k run plan, it’s a great way to begin your running journey.
RUNNING MYTH #6 – False
RUNNING MYTH #7. You Must Carb Load The Night Before Every Race.
Ahh, carbohydrates, should you eat them, should you avoid them, such a minefield in the diet world.
Whatever the case, runners will typically front up to a giant bowl of pasta the night before a big race. They are following running lore and are ‘carb-loading’. But, is that really what we should be doing?
Turns out that this running myth is partly true, but needs some clarification.
Carbohydrates.
Let’s look at what carbohydrates actually do.
Carbs are your body’s fuel, they break down into glucose (sugar) in the bloodstream. When we take in too much glucose, the body will store the excess in the muscles and liver in the form of glycogen. It’s this stored energy that we tap into in a long endurance race. It’s also why we need to ‘load’ up to ensure we don’t hit a wall halfway through a race.
But here’s where the myth requires some qualification. It’s simply not enough to scoff down a big plate of pasta the night before a race. Truth is, you should be carb-loading THREE days out from the race. It takes that long to fill up those glycogen stores in the muscles.
But that’s not the whole story, we also need to consider –
Protein and Fat.
The body also requires protein and fat in long workouts or races.
Your evening pre-race meal shouldn’t just be a big bowl of pasta, it should also include plenty of protein and healthy fats. These are also important fuel sources that your body will tap into when you exhaust your glycogen stores.
To avoid hitting the wall halfway through a race when your glycogen stores deplete, you want to have trained your body to be able to switch to these alternative sources of fuel. This means your diet should include protein and healthy fats as a matter of course, not just before a big race.
TIP: Play it safe with your evening pre-race meal. Do not try something you’ve never eaten before, or any risky food that could possibly upset your stomach. The last thing you want in a race is to have gastro problems. We’ve all seen THOSE pics.
So yes, you should carb-load, but do it for at least three days before the race, and don’t forget to eat balanced meals. After the race, remember…protein protein protein, don’t forget the protein to kick-start the repair and recovery process.
RUNNING MYTH #7 – Partly True
Wrapping It Up.
Self-improvement through running is what we are all about here at RMWA. We aim to help you with all the tips, ideas, and latest experiential and science-based knowledge to help you achieve your running and self-improvement goals.
As part of that, we are going to see running lore, including myths, updated, proven wrong or right, and new running ideas introduced. Our job is to test and research these ideas and beliefs, then pass on that information to you.
The main takeaway message from this article is … don’t believe everything you think about running. Doing something because, ‘you’ve always done it’, or ‘that’s what everyone else does’, may not be right for you. You need to be open to questioning what you do, and if it’s really the best option for you.
This article is a taste of the many running myths out there, we’ll follow up with even more in a future post.
I hope you’ve enjoyed this article and have gotten some useful ideas to help you on your running journey. As always, I’d love to hear from you if you have had any experience with these ideas, have any questions, or just to let us know what works for you.
Happy running
Steve
Frequently Asked Questions.
Overweight people can still run. Get advice from your doctor first, then once given the all clear, start by walking briskly, then gradually introduce running. Give your body time to get accustomed to the effects of this type of exercise, then as the weight falls away, you can gradually increase the distance of each run. Patience and perseverance is the key here.
We don’t recommend static stretching before a run, this doesn’t warm up your muscles or prepare your body for the impending run. Instead, try some dynamic stretching, such as walking lunges, or just a short easy run as a warm-up routine to loosen up those muscles a little. Ten to fifteen minutes should be enough time to warm-up, don’t just launch into a run with cold muscles, especially on chilly days.
Can I still do leg weight training in the gym if I want to run?
Yes, weight-bearing leg exercises in the gym will strengthen your leg muscles, which will be beneficial when running. However, if you are a body-builder, having huge leg muscles won’t be conducive to long-distance running, but you may still want to use running over shorter distances as your cardio routine.
How many times a week should I run to improve?
We always recommend a full day’s rest after a solid running workout. This gives your muscles time to repair, recuperate, and strengthen in time for the next run. Active recovery runs are also a good idea, these are easy short runs to help with the recovery process. You should not run every day, at least one or two full days of rest are important to allow for recovery and reduce the risk of injury.
I have a bit of a head cold, can I still run?
A mild head cold won’t stop you from running. However, any symptoms below the neck, such a cough, sore throat, or body aches are a sure sign that you need to rest out the fever. If your head cold is not too severe, a light, short run is generally ok if you feel up to it. Don’t forget, it could be Covid-19, so it’s always a good idea to get checked out by your doctor.
Should I eat immediately after each run?
The best way to quickly begin the recovery and muscle repair process after a solid running workout, is a protein rich snack or meal within 30 minutes of finishing your run. It’s not so essential after short, light run workouts. Always eat good wholesome food, and avoid poor quality meals consisting of fried food, or takeaway for example. Remember, your body is craving quality essential nutrients to recover and repair successfully.
This article is for information purposes only and is not a recommendation to act on any of its content. It is always recommended you consult your healthcare practitioner before engaging in any activity that may affect your health.
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