Fact or Fiction…the truth!
I like to think that with some fifty years of running experience, that I have a good understanding of running in its entirety! Much is said from some with limited knowledge…so here is my take on the myths!
Running is bad for your knees: Studies have shown that recreational running can actually strengthen knee joints and reduce the risk of arthritis. Issues arise mainly with poor form, overtraining, or existing injuries.
You need to run fast to be a "real" runner: If you run, no matter the speed, you are a runner. Pace is individual and varies by fitness level, goals, and even daily conditions…in the everchanging running market, we now have “vets” categories where more mature runners are running fabulous times!
Running every day is the best way to improve: Rest days are crucial for recovery and preventing overuse injuries. Training smarter (with rest and cross-training) often beats training harder. The key is to have a well thought out plan, that works for each individual.
You have to be naturally thin to be a good runner: Runners come in all shapes and sizes. Performance depends on training, consistency, and mindset rather than body type. Once you go beyond your “lean” body weight ratio, you start to lose power. Many of you will know that I have some twenty athletes in Kenya…lean…yes! But…naturally lean and from an early age, working the land, farming and more!
Running long distances is harmful to your heart: Moderate to high levels of endurance training are generally associated with improved cardiovascular health. Extreme ultramarathon running may pose risks, but these are rare and not applicable to most runners. The key is not overdoing things but working your long cardio sessions into a proper plan.
Running shoes with lots of cushioning prevent injuries: The "best" running shoe depends on your gait, biomechanics, and comfort. Over-cushioned shoes might actually alter natural running mechanics, potentially leading to injuries. The key…have a gait analysis!
Runners don’t need strength training: Strength training improves running performance and reduces the risk of injury by strengthening muscles and improving running economy. Core stability is a key component!
You can eat whatever you want as long as you run: While running burns calories, good nutrition is essential for energy, recovery, and overall health. Junk food can still lead to weight gain and energy problems…as with all things…everything in moderation!
Running is only for the young: People of all ages can benefit from running. Many older adults find running keeps them fit and active, with proper training and adjustments…in terms of younger athletes, it’s important to have a plan that does not overload, irrespective of ability. The body is not fully developed until circa 20/21 years of age, and this can vary. One of my own athletes in Kenya, Peter Kirui, is aged 22 and two weeks ago ran a 2.09 marathon in China…crazy fast for his age…its now vital for me to manage his training load, given his yoing age.
So, where does that leave us…running is great for you. Just dont overcook things and run with a smile. You got this!
“Of all the sports I’ve tried, some have come and gone but running has always been there for me. It’s the simplest of things to do: shove your trainers on and just go.”
Mel C, The Spice Girls