3 Running Myths That Shouldn’t Slow You Down This Spring!
Want to get active this spring!? Running is a fantastic way to work on your cardiovascular fitness with very little equipment and cost commitment; however, there is so much information out there on running can be overwhelming and deterring. What should I believe? I don’t want to hurt myself! Let me set the record straight with the best scientific evidence.
1. You Need The Perfect Pair of Shoes
Research on large amounts of recreational runners have shown that shoe-type has no correlation with injury, risk of injury, or performance. I, myself, have run 6 marathons with a $30 pair of Adidas. What’s most important is that you find a pair that is comfortable and fits well. If shoes are too small or too large, you could get blisters. Ignore all the buzz and just find a pair that is comfortable for you!
2. Running Ruins Your Knees
Studies have shown that osteoarthritis (OA) is similar among runners and non-runners. Additionally, even if you have OA, research has shown running does not make it worse. The high-impact that running provides can even have beneficial effects on bone mass. The idea that high impact is detrimental is a longstanding myth that does not hold up in the court of science. Loading too fast and too much can cause injury, but if you start slow and work your way up, it shouldn’t!
3. To Run Faster, You Have To Run More
You need to be strong to run, not the other way around. Studies have repeatedly shown that strength training, including plyometric exercises, performed 2-3x/week for 8-12 weeks improves running performance and economy.
Additionally, strength training has a host of other amazing health benefits including; management of diabetes and weight, reducing blood pressure and cholesterol, combating loss of muscle and bone with aging, and reducing episodes of low back pain. Mentally, it’s been shown to improve cognitive abilities and self-esteem. WOW!
In conclusion, the physical and mental health advantages of cardiovascular exercise like running FAR outweigh the potential risks. Injuries happen with people who run/workout regularly too, you might as well experience some of the life-changing benefits. If you get injured, contact your PCP for a quick visit and referral to your local physical therapist for exercise and guidance to get you back to what you love doing!
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