Plenty of people will congratulate you for being a runner. They’ll support you and say you’re a great source of motivation in all different facets of life, since being a runner helps athletes stay mentally and emotionally strong as a result of all the challenges we’ve forced ourselves to face.
Other people will hear that you’re a runner and throw a melange of myths and “old wives tales” at you, as if to question why you’re even bothering putting your body and mind through so much! Regardless of why some friends and family think they know “everything” about the human body and what running does to someone’s overall health, acknowledging that there are myths about the sport can help you come to terms with all of those beliefs and phrases you hear about “through the grapevine” that actually make no sense!
Some of the myths about running are created by those who have possibly tried to run but weren’t properly prepared mentally or physically to take on the challenges. Other myths and falsities about running and how it impacts our health are - more often than not - from people who would never set foot on a race course, nevermind trying to get out there and lightly run a few times to experience the real results. There’s a whole other population of what I call “excuse-makers” who make up myths about the physical complexities of running solely because they want an excuse not to be physically active. The “excuse makers” are often those who also come up with a slew of reasons why they’re not getting exercise in general. When runners hear these lists of falsities, it can really be a bummer!
What are some of the myths about running and training that some folks out there just can’t get right? If you’ve ever told people you’re a runner - and quite proudly, I’m sure - they may have thrown some of these egregiously untrue statements at you in hopes of validating their own laziness! Let’s hear them:
“Running Is Bad For Your Knees”
Your reaction to someone repeating this myth can be anything from “well, eating is bad for your teeth” or “walking is bad for your feet.” You may get a laugh from these sarcastic responses, but you should know, in reality, that running is not a contributor to “bad knees”. This is a myth because if you’re healthy and you take care of your overall physical health, regular running and strength training/stretching will help your knees stay flexible and strong.
What’s the worst part of believing this myth? Developing bone diseases such as osteoarthritis and arthritis are possibly a runners’ biggest fear. Will running become painful? Will you need physical therapy or some type of treatment/injections for your knees as your running years progress?
While it is true that your hips and knees take a lot of abuse and pressure when you’re running - especially when your footstrike may be heavy and you’re not accounting for your weight when landing on the pavement - if you keep a consistent pace and run with an easy stride, your knees will be fine.
What’s the truth about your knees and running? There is such a thing as runners’ knee, where parts of your knee begin to ache or feel discomfort from running with a certain technique that doesn’t support the rest of your body. The trick to getting past this problem is making sure you’re wearing the right sneakers and that you’re conscious of how you run. The simple answer is - if it hurts, don’t do it! Many serious runners have periods of time where their knees or legs become cramped, tight and sore - and many don’t realize that one wrong move or hurdle during their run can have painful consequences.
The most important part of running and keeping your legs/knees strong is knowing when to give them a break and listening to your body as a whole. There’s plenty of compression gear on the market that can also assist in holding muscles in place while promoting blood flow.
This myth can also be debunked by practicing various strength training exercises for that will strengthen your knees, including squats, wall squats, heel raises and deadlifts. Keeping your joints fluid and strengthening your glutes can assist with posture and take the weight off of your knees. Over time, learning to engage your entire body while running will prove that if you take care of your knees, your knees will take care of YOU!
“You Can’t Start Running When You Get Older”
Staying in shape and keeping one’s body “young” is totally different today than it was decades ago. More people are being introduced to healthier diets and lifestyles - and older individuals are encouraged to participate in light-to-moderate exercise for longevity.
Why is it a big fat myth that you can’t or shouldn’t start a running program as you get older? First and foremost, defining “old” means taking your actual age into account in comparison to how old you feel. You can be a young 55 year old with no health issues but your body can be in terrible physical shape. Alternatively, you can be a 77-year-old who walks a lot and has a decent amount of energy.
Both of these people - at both ages/stages in life - can become a runner! The trick to debunking this myth is making sure it’s okay with your doctor to start a running regimen if you have heart problems or physical complications.
There are tons of people in their 60s and 70s - even 80s! - who run races and marathons and fair well in various competitions. The truth about running when you’re older is that you need to find a comfortable and reasonable pace and create a workout routine that’s catered to your body’s needs. Finding the right pace to train that’s not so abrasive on the joints may help ward off many illnesses that come with old age.
Another advantage of running when you’re older is that the sport aids in lowering your risk of mental/neurodegenerative diseases like Alzheimer's.Studies have shown that mild exercise for at least 30 minutes a day, 4 days a week - helps improve cognitive function.
“Running Makes You Tired”
This is perhaps one my worst/favorite myths about the impacts of running on one’s body and mind! If you speak to a true runner who’s had a long day at work and yet is able to come home and swap their business attire for running gear, you’ll hear the opposite!
Many of us love to run because once we’re in motion and the adrenaline is pumping and the endorphins begin to rush through our blood stream, it’s almost as if we’ve never felt more awake and alive. Most of the time, running - just like any other cardio activity - will provide a jolt that “wakes you up”.
Debunking this myth is as easy as taking two individuals who have been at work in an office all day confined to one place. Let’s assume one of the subjects simply goes home and sits on the couch watching television the remainder of the evening and that the other subject goes out for a short run after their work day.
You may think heading out on a run after a long day at work would exhaust you even more, but the old saying is true - a body in motion stays in motion and a body at rest stays at rest! Once you begin to move and your cardio is in full gear, as a runner you forget all about the day’s “dreary and boring” stages! Thanks to runner’s high, the serge of energy you’ll feel squashes all of those beliefs that you’ll be more tired when you go running.
The truth about this concept is that running can exhaust you in a way that actually feels more self-gratifying than being “mentally exhausted” from a day at work. Any runner will tell you that the best feeling of exhaustion comes from pushing themselves on a run and testing their body’s limits. The confidence we feel as we’re putting in those miles is an amazing feeling of satisfaction that results in different type of “tiredness” - rather, it’s a fulfilling sort of “tired” that we want to experience again and again!
“It Takes Too Much Time To Run”
Too many people think that running is super time consuming and that perhaps a whole morning/evening is needed for the sport. Excuse makers usually harp on this myth since they’re looking for reasons not to do anything that improves their physical health in the first place.
Running does not take up too much time. Debunking this myth is as easy trying out this trick! Slip into some running gear and trek around your blocks for 15 minutes. There! Was that so hard and time consuming? Maybe it took you 20 minutes or so to go around the neighborhood a few times - piece of cake!
Almost certainly, the idea that running takes up too much time may stem from people thinking it takes more than a few hours to run when it actually doesn’t. The falsity can come from gossip and social media showoffs - when runners say they’ve conquered 10- 20 miles in one run and it took them an hour or more. Of course those feats took ample time! However, amateurs and those who simply want to try covering a couple of miles to see if they enjoy running (and do something healthy for themselves) can run for as little as 10 - 30 minutes a day or every other day and reap plenty of health benefits!
Making time to run is all about how you decide to spend your extra time and knowing that you don’t have to make an entire day/evening out of it!
Let’s put it this way - the time someone spends in a doctor’s office waiting to have their physical health examined and tended to is about the same time that person could be taking care of their body and engaging in physical exercise that will keep their body in good condition for years to come.
“Runners Can Eat Practically Anything They Want”
How many calories did you burn during your last run? If you’re the type of runner who spoils themselves with cake, fast food or other goodies after you crushed, say, 10 miles, you might be defeating the purpose of your fit life!
Sure, you can eat anything you want, but reaping the health benefits of running means feeding your muscle and restoring your energy with protein and glycogen packed meals. Fresh fruits and veggies are, truthfully, the best foods you can eat after a run. Sure, you’re probably craving carbs like rice and pasta - but when it comes to a full meal post-run, chicken breast, turkey or salmon are among the proteins that should also be on your plate if you feel super hungry.
In addition to the fact that this myth is totally false/inaccurate, runners who are looking to lose weight and build muscle are better off creating a meal plan for themselves since fueling up before a run is just as important as doing so after a run.
You don’t want to consume a heavy meal or something greasy/fattening an hour before you run - you could wind up feeling weighed down and bloated, plus you don’t want to eat anything that will have you running to the bathroom instead of the trail!
Runners and athletes alike are entitled to cheat meals on day’s when they’re not training, but if you eat literally anything you want - and as much of it as you want in one sitting - you could be consuming unnecessary calories and defeating the purpose of staying in shape.
Be A Mythbuster - Not A Myth Believer!
No matter what type of runner you are - and no matter how serious you are about the sport - separating what you know from what others tell you really does impact your progress. Beginning runners may make some mistakes as they’re learning how to train properly . More experienced runners will subsequently be able to gauge what’s a myth when it comes to keeping a running routine.
The truths about running are that it will improve your overall health, it does take commitment and anyone can do it with the proper provisions and health considerations. Keep trekking and myth busting!
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