You’ve heard it all: running will kill your joints, running is the secret to a long life, running is all you need, running is the key to weight loss. With so many rumors and truths mixed up out there, I’m going to separate the facts from the fictions, and get you the answers you need.
Claim: Running will destroy your knees.
Verdict: Half truth.
Explanation: Running with bad form can most definitely ruin your knees. However, running with good form shouldn’t harm your joints. The biggest indicator of joint pain is how you strike. Training your body to not strike with your heel can be all you need to prevent long term damage. You can learn all about proper running form here.
Claim: You have to be fast to be a runner.
Verdict: Fiction.
Explanation: Just get out and move. Whether you’re as fast as a cheetah, or as slow as a sloth on Nyquil, you can be a runner. You just have to do it. It’s as simple as that.
Claim: Runners should strength train.
Verdict: Fact.
Explanation: While running is a weight bearing activity, it’s still not going to have the same effects as strength training. Strength training can help reduce your chances of injury and improve your running performance. To work on your gains, try this workout built specifically for runners.
Claim: Runners should cross train.
Verdict: Fact.
Explanation: Running generally works just one plane of motion since all your momentum is moving forward. To better handle uneven terrain and to increase your overall fitness, try incorporating cross training into your routine on a regular basis.
Claim: Stretch before you run to prevent injury.
Verdict: Fiction.
Explanation: Stretching before you work out is a fallacy that has been perpetuated for years. Start your run off nice and easy, allowing your body to fully warm up. Then incorporate some dynamic movement patterns like high knees, butt kickers, and side shuffles after a few minutes. You can learn more about stretching here.
Claim: Runners need to watch what they eat.
Verdict: Fact.
Explanation: Running off what you eat is a lie. While running does burn calories, it’s easy to eat back all of those calories plus some. If your goal is weight loss, then be sure to still monitor your eating and choose healthy, nutrient dense options. Try some of these weight loss techniques if you’re using running to shed some pounds.
Claim: Runners only need strong legs.
Verdict: Fiction.
Explanation: Core strength, postural muscles, and glutes are all muscle groups that support proper running form and are necessary for optimal success. Don’t forget to keep your whole body fit, not just your legs. To work on core strength, try some of these yoga poses.
Claim: Running burns 100 calories per mile.
Verdict: Half truth.
Explanation: If you happen to weigh between 120–125 pounds and run a 10-minute mile at a zero percent grade, then yes, you will burn about 100 calories per mile. If you run uphill or weigh more than 125 pounds, that number will increase. If you run downhill, that number will decrease. It’s all quite variable, but for estimating caloric burn, 100 calories per mile isn’t a bad place to start.
Claim: You need special shoes to run.
Verdict: Half truth.
Explanation: Running with good shoes reduces the chance of injury and can even promote better running form, but don’t let your shoes stand in the way of a good workout. Learn about my all-time favorite shoes to run in here.
Claim: Running can give you a natural high.
Verdict: Truth.
Explanation: We’ve all heard of the runner’s high, and I’ve often been asked when it actually occurs. Distance, intensity, and just your personal hormonal chemistry can have a huge influence on whether or not you hit the runner’s high. If you’re not feeling euphoric after your run, try increasing your weekly mileage and see if that makes a change.
Whether you’re just getting into running or you’re a seasoned veteran, hopefully you found some helpful answers. If there are other rumors you’ve heard, please feel free to comment below and we can get you the answers you’re looking for!
Good luck and stay fit!
Becca Capell
iFit Head Trainer
WARNING: This post is not intended to replace the advice of a medical professional. The above information should not be used to diagnose, treat, or prevent any disease or medical condition. Please consult your doctor before making any changes to your diet, sleep methods, daily activity, or fitness routine. iFit assumes no responsibility for any personal injury or damage sustained by any recommendations, opinions, or advice given in this article.
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