Running
is becoming one of the most popular form of cardiovascular exercise. It is estimated that 26.5 million people in
the US have run for exercise in the past 50 days. Its’ popularity is growing due to increased
exposure through the media and the simplicity of the exercise. If you have a pair of sneakers you can just
lace them up and hit the road.
As
running gains popularity so does the amount of misconceptions. As physical therapists we frequently get
asked to help provide guidance for runners and clarify the truths about
running. In this article we will debunk
the common “running myths”.
Myth: “You
need a certain body type to run.”
Fact: Regardless of your shape or
size you can become a runner. Runners
are not all born that way. Many develop
that typical body type through running.
If you are thinking about start a running program, I encourage people to
start with a mix of walking and running.
Begin with a walking program and mix in a little bit of light
jogging. The key is to go out and just
try some jogging, it maybe a few steps, a few minutes, or a few miles. Just like learning any new activity it takes
practice, so start slow, and increase your jogging time gradually.
Follow these
guidelines 3-4 days/week for a total of 30 minutes:
Week 1. 1 minute running : 5 minutes walking
Week 2. 2 minutes running : 4
minutes walking
Week
3. 3 minutes running : 3 minutes walking
Week
4. 4 minutes running : 2 minutes walking
Week
5. 5 minutes running : 2 minutes walking
Week
6. 7 minutes running : 3 minutes walking
Week 7. 8 minutes
running : 2 minutes walking
Week 8. 9 minutes
running : 1 minute walking
Myth:
“You should always stretch before
you run.”
Fact:
Before
running or walking you should participate in a proper warm-up. Adam Ware, a Kinesiologist and Certified
Strength and Conditioning Specialist, recommends that people participate in a
more active and dynamic warm-up prior to exercising, rather than a static
stretch (a stretch held for a prolonged time).
“While static stretching can be effective after running, the prolonged
stretch position can decrease the amount of force a muscle fiber can
generate. Studies have shown you can lose
up to 6% of your muscle’s contraction force after static stretching. This could
leave the runner at a disadvantage and increased risk for injury. Dynamic stretches allow you to get an
effective stretch and increased blood flow to large muscle groups. This adequately prepares the muscle for
activity and decreases risk of injury.”
Myth:
“Running is bad for your knees.”
Fact:
This is
probably one of the most common myths we hear as therapists. There is no evidence that shows running is
bad for your knees, in fact when done correctly running is an effective way to
prevent long term knee problems. Bob
Doherty, an Athletic Trainer and Physical Therapy Assistant, says “running can
help you build strength in your leg muscles.
These are same muscles that provide a support system to minimize
compression in your hips, knees, and ankles.
Running is also a great way to keep one’s weight down which will
decrease the risk of developing osteoarthritis. Running helps build a solid
framework of strength and flexibility and will help keep your joints healthy
throughout the years.”
Myth:
“I heard running barefoot will
help me avoid injury and be a better runner”
Fact:
The idea behind “barefoot running” is to improve a runner’s efficiency
and minimize the impact on your joints.
I tell runners that barefoot running is not necessarily the answer to
becoming a more efficient and effective runner.
It is very much a learn by fire approach, there are other ways to learn
that fire is hot without touching it.
Just like there are other ways to become a better runner and avoid
injury other than tossing your sneakers to the side. Becoming a better runner starts with
improving your technique. By improving
your technique you can minimize the amount of compression through your joints
and the amount of energy expended while running.
Try these 6
simple steps when running:
1) Lean
slightly forward while keeping your back straight (imagine yourself on a
tricycle and leaning forward to stay moving forward).
2)
Drive your
knee towards and opposite elbow forward imagine stepping over speed bump.
3)
Your knee
should remain slightly bent and your heel should stay not extend in front of
your knee.
4)
Use your
hip to propel leg forward
5)
Strike the
ground so that you hit with your forefoot instead of your heel
6)
Once the
heel hits the ground begin the cycle over with the opposite leg
Myth: “If I run I do not need to do any strength training.”
Fact:
Strength
training is critical for runners. It is
important to maintain a proper balance and symmetry in order to avoid
injury. Running will make your muscles
stronger but will continue to strengthening the same muscle groups. Runners need to have a strong core and upper
body as well to reduce injury risk and help the body meet the demands of
increasing time and distance.
Myth:
“It is not for kids to run.”
Fact:
Running is
a safe and effective way for children to exercise. Kevin Silvia a Certified Youth Fitness
Instructor, Strength and Conditioning Specialist, Physical Therapy Assistant
and Director of the Performance Speed School, states “encouraging children to
run with their friends and family is a great weight to promote activity and
weight loss. In a society where
childhood obesity affects around 17% or 12.5 million children in this country
activity is critical. Running is easy,
cheap, and safe way for children to stay fit.
There is also an opportunity to run as a family. I encourage parents to keep their kids
active, find a local 5K to run in, find a local trail, or create family mileage
goals.”
