True or myth: running is harmful to the joints

Each sport has fans and critics. Running is no exception. Fans tend to deify their occupation, but critics try to find weaknesses and tell why it is better not to do this. As a result of such a confrontation, a large number of myths and legends are born, but the truth, as always, in the middle.

We looked at the specialized running publications, scientific magazines and collected the most popular myths about running. Let’s start with the most common!

Myth No. 1. Running harms the joints, especially the knees. If you are a runner, you know that this is a lie, and every time you hear this statement, you have to prove the opposite. A study conducted in 2008 by Stanford University and published in the journal American Journal of Preventive Medicine showed that the progression of the knee-controlled joint of runners and those who are not engaged in the 18-year-old period of the same period of the same. That is, there were no more such cases in the runner group than in the control group.

However, it is worth remembering that the choice of unsuitable sneakers, too high loads and the presence of excess weight can lead to problems with the joints. If you follow the rules and listen to the coach, there will be no health problems.

Myth No. 2. Before running, you must definitely stretch. Often stretching is confused with a warming. It is necessary to warm up before running, as well as before any other training, but it is not necessary to include stretching elements in the warm -up. Tamra Llelevin, Associate Professor of the Department of Health and the capabilities of the human body at the University of Nebraska in her interview with The Guardian noted that for movements that run the runners during training, they move the legs in only one plane – additional stretching is not needed.

In addition, stretching immediately before training can negatively affect your running results. According to a study published in 2010 at the Journal of Strength and Conditioning Research, the runners from static stretching before running have significantly decreased and increased energy costs.

Myth No. 3. Before training, you must definitely refuel carbohydrates. Before marathons and triathlon competitions, the organizers often arrange Paste-Party pasta. Unfortunately, this does not help every1. Firstly, such carbohydrate loading is needed only if you run for more than 90 minutes. Secondly, not everyone tolerates such food well. Many suffer from colic, bloating and seizures. So says Tim Blaiki, personal coach and founder PR1MEBODY. He advises to avoid products that can cause inflammatory processes, and recommends adding vegetables to food with a high content of omega-3 fatty acids.

True or myth: running is harmful to the joints

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