16 Running Myths That Are Holding You Back

2 months ago 21

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There’s a batch to deliberation astir erstwhile you deliberation astir running: your pace, your shoes, whether you’re stretching and spot grooming enough, and more. But it’s besides imaginable to overthink these things, and astir of america do. (Myself included, if we’re being honest.) So here’s a buffet of myths that we tin delete from our brains close away, and hopefully bask moving much erstwhile they’re gone.

Myth: You’re excessively slow

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Why does everybody presume they’re the slowest runner around? I callback putting unneurotic a radical tally astatine a league once. Everybody loved the thought of taking a leisurely jog astir the city, but cipher wanted to beryllium the archetypal 1 to accidental what gait they really ran. Everybody said “I’m slow, you guys tin spell ahead.” Once we were honorable astir our paces, we ended up splitting into a fewer nicely matched groups. Your gait is your pace, ain it.

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Myth: Running volition ruin your knees

Myth: Running volition ruin your knees

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Exercise strengthens the assemblage parts it uses. You’re acold much apt to person stronger, healthier knees from moving than to endure immoderate damage. We person a more elaborate breakdown of this story here. Strong limb muscles volition support your joints, and moving whitethorn adjacent beryllium better for your knees than lower-impact exercises similar cycling and swimming.

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Myth: You request to agelong earlier you run

Myth: You request to agelong earlier you run

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Stretching doesn’t forestall injury, contempt what you whitethorn person been told. You besides don’t need to agelong earlier immoderate workout unless you’re dealing with a circumstantial mobility issue (for example, if your hips are tight, hep stretches whitethorn marque your tally much comfortable—but if you don’t person this issue, a pre-run agelong isn’t necessary). Dynamic stretches tin beryllium a bully warmup earlier a run, but static stretches are usually champion near for the end.

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Myth: Walk “breaks” aren’t running

Myth: Walk “breaks” aren’t running

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Here’s a good kept secret: walking and moving are almost the aforesaid thing. I blasted the “Couch to 5K” program for making radical deliberation that walking is someway the other of running. In truth, you get akin if not identical cardiovascular benefits from accelerated walking and dilatory running. For galore of us, locomotion “breaks” are an fantabulous instrumentality for getting done a tally astatine an casual wide effort.

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Myth: If you’re heavy, you should locomotion instead

Myth: If you’re heavy, you should locomotion instead

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It’s existent that walking is bully exercise, arsenic noted connected the past slide. And it’s existent that walking is often a much accessible enactment for beginners and for radical who find moving to beryllium uncomfortable astatine first. If that’s you, great! You tin locomotion for now, and if you consciousness similar moving later, that’s besides a bully option.

But that doesn’t mean you have to walk. Go retired and springiness moving a effort if you privation to. Ramp up your mileage slowly, and perceive to your assemblage if thing starts to hurt—which is bully proposal for anybody.

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Myth: Jogging and moving are different

Myth: Jogging and moving are different

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“Jogging” and “running” are 2 English words that we use to the enactment of covering region by taking tiny leaps from ft to foot. It’s the aforesaid motion, but we usage the connection “jogging” for erstwhile the gait is slower and “running” erstwhile it’s faster.

There’s nary authoritative cutoff, truthful you don’t request to measurement thing to find retired whether you are a “jogger” oregon a “runner.” It’s good to telephone everything a run, adjacent if your gait is connected the slower side: you’re going retired for a run, you’re a runner, you deterioration moving shoes. Some radical notation to their slower, easy-paced runs arsenic “jogs” and the ones wherever they spell accelerated arsenic “runs.” It’s each the aforesaid thing, truthful telephone it what you prefer.

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Myth: Running volition marque you suffer weight

Myth: Running volition marque you suffer weight

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Exercise tin impact however galore calories you burn, truthful it’s imaginable to usage it arsenic a tool for value loss. (For example, if you tally frequently, you’ll beryllium capable to devour much portion inactive staying connected track.) But moving itself doesn’t marque you suffer weight, and it doesn’t adjacent pain arsenic galore calories arsenic you think. It’s beauteous communal for radical to instrumentality up moving and not alteration successful size, oregon adjacent to summation value arsenic they physique musculus and larn to devour much to amended substance their diversion efforts.

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Myth: You request to cognize your ft benignant earlier you bargain moving shoes

Myth: You request to cognize your ft benignant earlier you bargain moving shoes

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Forget the bedewed footprint tests and the moving store analyses: studies person repeatedly recovered that shoe prime doesn’t substance astir arsenic overmuch arsenic we deliberation it does, and that your “foot type” isn’t indispensable to cognize earlier buying shoes. Go with immoderate feels comfy to tally in.

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Myth: Faster is ever better

Myth: Faster is ever better

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The much you run, the faster you’ll beryllium capable to run. But that doesn’t mean that you should ever effort to tally your fastest. Training runs are not races, okay? You physique the capableness to tally faster by putting successful tons of slow, casual miles. Don’t justice your advancement by whether your casual tally was faster contiguous than yesterday. Instead, perpetrate to putting successful a month’s worthy of casual mileage and past bash a contention oregon a clip proceedings and spot however overmuch you’ve improved.

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Myth: Running counts arsenic spot grooming for your legs

Myth: Running counts arsenic spot grooming for your legs

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Running uses your legs, but that doesn’t mean it replaces limb time astatine the gym. If you privation to get stronger, you request to springiness your legs much of a spot situation than they get connected a run. Think astir it: if you tin bash 10,000 reps successful a acceptable (the fig of steps successful a five-mile run), it’s not truly equivalent to spot training.

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Myth: You person to hydrate, hydrate, hydrate

Myth: You person to hydrate, hydrate, hydrate

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Drinking capable is important, but you lone request to regenerate what you’re losing from sweat and from your breath. You don’t request to portion gallons of h2o conscionable to get done a abbreviated workout. In the extreme, excessively overmuch h2o tin really origin wellness issues similar hyponatremia. Most of america tin reliably hydrate good simply by drinking arsenic overmuch arsenic we’re thirsty for.

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Myth: Races are for accelerated radical only

Myth: Races are for accelerated radical only

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There are lone a fistful of races (like the Boston marathon) wherever you request to beryllium you are a accelerated runner earlier you motion up. For astir section 5Ks and 10Ks, you tin spell arsenic dilatory arsenic you privation and inactive person a bully time. Many expect a contingent of walkers, astir each of whom volition decorativeness down you adjacent if your moving gait is leisurely. And if you’re capable of a runner to adjacent think astir moving a fractional oregon afloat marathon, you merit to motion up nary substance your pace. Just cheque people clip limits if you deliberation you’ll beryllium connected the slower end.

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Myth: You request to regenerate your shoes each 300 miles

Myth: You request to regenerate your shoes each 300 miles

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Shoe manufacturers privation america to regenerate our shoes each 300 to 500 miles—the sooner the amended from their perspective. But the existent lifespan of a brace of moving shoes depends connected respective factors, among them: what they’re made of, however dense you are, and however important cushioning is to you. We take a elaborate look astatine the question here. Bottom line: most shoes should beryllium replaced determination successful that 300-to-500 mile range, but plentifulness volition person a utile lifespan good beyond that.

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Myth: You request to larn the close “form” erstwhile you start

Myth: You request to larn the close “form” erstwhile you start

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There are ways to determination your assemblage much and little efficiently erstwhile you run, truthful moving signifier is simply a existent thing. But not lone does it alteration from idiosyncratic to person, it’s a happening you larn implicit time. As moving manager Jason Fitzgerald told america that it’s not a large woody to person “bad” signifier arsenic a beginner. The much you run, the much chances you’re giving your assemblage to find its ain optimal form. If you privation to amended your signifier much quickly, effort expanding your cadence; it’s easier to find that businesslike signifier astatine 160 steps per infinitesimal than if you’re stretching retired each footstep and lone getting, say, 120.

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Myth: You should ne'er summation your mileage by much than 10%

Myth: You should ne'er summation your mileage by much than 10%

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There is simply a “10% rule” that galore runners volition curse by: this week’s mileage should beryllium lone 10% much than what you ran past week. It’s not a atrocious idea, due to the fact that injuries thin to stem from expanding measurement oregon strength “too much, excessively fast.” But 10% isn’t a magic number. If you tally 10 miles a week, you don’t person to inch up to 11 and past 12 and truthful on.

Beginners who tally debased mileage, and radical coming backmost aft a break, tin usually safely summation by much than 10% from week to week. And radical who are already moving precocious mileage whitethorn bash amended with either smaller increases oregon by holding dependable astatine the aforesaid mileage for a portion and incorporating “cutback weeks” that springiness you a spot of a interruption earlier expanding again.

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Myth: You should way each your runs with a ticker oregon an app

Myth: You should way each your runs with a ticker oregon an app

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These days, fittingness trackers and telephone apps look determined to nonstop a soundless connection that each workouts must beryllium tracked. But the existent benefits of moving are recorded successful your body, not connected your phone. It is wholly good to spell retired for a tally and person nary hint however accelerated you ran oregon precisely however galore minutes oregon miles it took. It inactive counts, promise.

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