Myth vs. Fact

 

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.”