Running: Myth or Fact

Myth: ‘Running will wreck your knees’

One of the common running myths is that pounding the pavement is hard on your joints, especially your knees. Running can actually make you less likely to have knee problems down the road (pun intended!), according to several research studies. A 2015 study found that recreational runners’ knees were less inflamed than non-runners. A 2019 study found that runners are less likely to have knee osteoarthritis than non-runners.

Fact: ‘Dynamic Stretching before a run is better than static’

If you want to loosen your joints and increase freedom of movement before your run, then incorporate dynamic movements into your warm-up. Dynamic stretches involve actively bringing your joints and muscles through the full range of motion. This is also a useful way to help raise body temperature and increase blood flow to the muscles. This will prepare you for running and reduce the risk of injury.

Myth: ‘Strength training slows you down’

This is simply not true. The world’s best endurance athletes spend up to 10% of their time training for strength and for good reason. Strength training can improve running economy as well as improve muscular endurance and stability. Runners should also include upper body and core strength training and not just lower limb training.

Fact: ‘You should change your runners every 300 to 500 miles’

When’s the last time you bought new runners? The general rule of thumb is to replace your running shoes every 300 to 500 miles. At that point, they’ve lost about half their shock absorbency. Racking up miles in old shoes is a common cause of pain in your lower legs.