5 common running myths busted
Running has become increasingly more popular over the years. In the United States alone, up to 40 million people run regularly.(1) With “social distancing” limiting gyms and exercise studios, more have been hitting the roads and trails to fulfill their fitness goals. Despite its popularity and a sudden surge in running-related research, a number of myths continue to linger around the safety of running and training methods used. Today, I’ll debunk five common running myths to help keep you on pace.
“Stretch prior to running." Static stretching, when a stretch is held passively for any length of time, has been a common warm up ritual for athletes in hopes to improve performance and reduce injury risk. However, researchers are now concluding that these stretches temporarily change the muscles’ force capacity by altering its length-tension relationship. Static stretching has been linked to negative effects on force production, power performance, strength endurance, reaction time, and running speed.(2,3) In fact, one study concluded that static stretching can impair a muscle’s performance for up to 24 hours.(4) Still enjoy a good stretch? Try rearranging your routine to include static stretching after your run.
“Running is bad for your knees.” When the running boom started in the 1980’s, many sports medicine doctors anticipated that sooner or later we’d see longitudinal studies associating running with degeneration in the knees and hips. But, years later we’ve almost seen the opposite. While running injuries are relatively common, the majority are due to training and load management errors.(1) In factor, multiple studies have shown running can reduce knee pain and osteoarthritis progression when compared to non-runners of the same age.(5,6)
“Runners don’t need strength training.” Now you may think as a physical therapist I am bias to disagree with this statement, but there is plenty of research to back me up. Incorporating just two to three sessions of strength training a week proves to be beneficial. Its addition has been shown to increase running performance, improve running energy economy, decrease lower limb stiffness, and reduce the risk of injury.(7)
“There is a perfect running form to aspire to.” There are many schools of thought on running form— heel strike, mid foot strike, and forefoot strike are some of the most debated. There have been countless studies looking at the biomechanics of running. Ultimately all foot strikes are viable options, each with unique characteristics that correlate with different types of injuries, but not necessarily less injuries.(8) If you’re looking to make an adjustment, just a 5% increase in step rate in a runner’s preferred cadence can lead to a 20% reduction in impact force at the knee, improving fuel economy and reducing odds of knee pain.(9)
“Barefoot running or minimalist shoes reduce injuries.” Just a few years ago barefoot running, five finger toe shoes, and other minimalist approaches were all the rage. Since greater forces of impact must be absorbed by the foot, ankle, and leg when without shoes or cushioning, barefoot running and minimalist shoes have been linked to increased strain on the calf and foot. This is likely due to transitioning towards barefoot too quickly. It’s been recommended that runners should limit weekly training distance when in minimalist footwear to avoid running-related pain.(10)
“Potassium will prevent cramping.” A 2004 study published in the British Journal of Sports Medicine extensively examined electrolytes and hydration in a cohort of 72 ultra-distance road runners. They concluded that there are no significant differences in blood glucose, protein, sodium, potassium, calcium, or magnesium in runners with exercise-induced muscle cramping. They concluded that the cause is likely due to heightened neuromuscular activity linked to muscular fatigue and training error.(11)
Have other running-related questions you’d like to discuss? Contact me today for your answers.
References:
Messier SP, Legault C, Schoenlank CR, Newman JJ, Martin DF, Devita P. Risk Factors and Mechanisms of Knee Injury in Runners. Medicine & Science in Sports & Exercise. 2008;40(11):1873-1879. doi:10.1249/mss.0b013e31817ed272
American Academy of Orthopaedic Surgeons. "Stretching before a run does not necessarily prevent injury, study finds." ScienceDaily. ScienceDaily, 20 February 2011.
Simic L, Sarabon N, Markovic G. Does pre-exercise static stretching inhibit maximal muscular performance? A meta-analytical review. Scand J Med Sci Sports. 2013;23(2):131-148. doi:10.1111/j.1600-0838.2012.01444.x
Haddad M, Dridi A, Chtara M, et al. Static Stretching Can Impair Explosive Performance for At Least 24 Hours. Journal of Strength and Conditioning Research. 2014;28(1):140-146. doi:10.1519/jsc.0b013e3182964836
Lo GH, Driban JB, Kriska AM, et al. Is There an Association Between a History of Running and Symptomatic Knee Osteoarthritis? A Cross-Sectional Study From the Osteoarthritis Initiative. Arthritis Care & Research. 2017;69(2):183-191. doi:10.1002/acr.22939
Lo GH, Driban JB. Most Runners Are Not At a Greater Risk for Knee Osteoarthritis. Arthritis care & research. 2018;70(6):957. doi:10.1002/acr.23289
Blagrove RC, Howatson G, Hayes PR. Effects of Strength Training on the Physiological Determinants of Middle- and Long-Distance Running Performance: A Systematic Review. Sports Med. 2018;48(5):1117-1149. doi:10.1007/s40279-017-0835-7
Hamill J, Gruber AH. Is changing footstrike pattern beneficial to runners?. J Sport Health Sci. 2017;6(2):146-153. doi:10.1016/j.jshs.2017.02.004
Lenhart RL, Thelen DG, Wille CM, Chumanov ES, Heiderscheit BC. Increasing running step rate reduces patellofemoral joint forces. Med Sci Sports Exerc. 2014;46(3):557-564. doi:10.1249/MSS.0b013e3182a78c3a
Fuller JT, Thewlis D, Buckley JD, Brown NA, Hamill J, Tsiros MD. Body Mass and Weekly Training Distance Influence the Pain and Injuries Experienced by Runners Using Minimalist Shoes: A Randomized Controlled Trial. Am J Sports Med. 2017 Apr;45(5):1162-1170. doi: 10.1177/0363546516682497. Epub 2017 Jan 27. PMID: 28129518.
Schwellnus MP. Serum electrolyte concentrations and hydration status are not associated with exercise associated muscle cramping (EAMC) in distance runners. British Journal of Sports Medicine. 2004;38(4):488-492. doi:10.1136/bjsm.2003.007021