Myth 1: The pricier the shoe, the better it is for your foot.
Expensive doesn’t necessarily mean better. It can mean there’s more technology in the shoe, or it can simply mean that it’s a flashy new model with a high markup price. Most runners don’t require all the bells and whistles found in fancy styles. The best shoe for you comes down to what you need for your foot type and running mechanics. Look for a shoe that moves with your foot, matches your level of pronation, and feels comfortable right out of the box.
Myth 2: Running in the cold will damage your lungs.
Even when temperatures are well below zero degrees, there’s no danger in running in the cold. As air flows into your nostrils and mouth, mucous heats and moistens the air so that it’s warm by the time it reaches your lungs. Also, your lungs have a huge supply of blood to keep them warm.
Myth 3: Running is bad for your knees.
Despite what many runners and especially non-runners think, research shows that there is no greater instance of joint issues or osteoarthritis in people who run versus those who don’t. Running is simply not bad for your knees. If you have a genetic predisposition to knee issues, running can potentially bring those issues to the forefront, but studies show that running can actually be beneficial for joints, as it strengthens the surrounding musculature and increases bone density.
Myth 4: Women shouldn’t run while pregnant.
Running is actually very good for pregnant women. It can help ease delivery and encourage the flow of blood, oxygen and nutrients to the developing fetus. Almost all women can run up until the third trimester, and many can run through it. However, women shouldn’t try to increase their mileage or speed while pregnant, as a woman’s body is already under a good deal of stress during this time. Of course, since every woman is different, it’s always a good idea to consult your doctor before making a decision.
Myth 5: Eating pasta the night before a race will boost performance.
There is no need to carb load for any race under two hours long. Eating pasta before a 5K or 10K will provide no benefit at all, because you already have enough carbs stored in your muscles to last the amount of time it takes to run the race. If you’re running a marathon, increase your carb intake to about 70 percent of your total daily calories during your taper in the two weeks before the race. This will maximize the storage of glycogen in your muscles, which can provide energy late into the race.
Myth 6: Runners should stretch daily.
Research shows that the only benefit of stretching is to increase your flexibility. There’s little evidence that stretching prevents most types of running-related injuries or improves your speed. Stretching before you run may actually have a negative impact on your performance. Runners who want to increase their flexibility should stretch only after running or, even better, completely separate from their running workout.
More: 8 Ways to Piss Off a Runner
Originally published at www.active.com.
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