Top 10 Running Myths Debunked!

Is running actually bad for your knees? Do you really need to stretch before every run? Can you eat whatever you want as long as you're logging miles? In this myth-busting episode, I'm getting to the bottom of the running fables we've all heard before. 

Whether you're a seasoned marathon runner or a new runner questioning what's true, this episode is packed with science-based research, expert advice, and my personal experience (including my strugglers with burnout and nutrition), and practical tips you can use to become a stronger, more efficient, and healthier runner.

I'll share my favorite strength, core, and mobility exercises for improving your running efficiency and staying injury-free. 

Let's connect!

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Email the show at stacycac@milemarkerspodcast.com

Transcript

Top 10 Running Myths Debunked! Running Mythbusting

I’m excited for today’s episode because we are going myth busting on running! 

I’ve been running for about 27 years now and I’ve heard it all. Usually, I hear the infamous, “running is bad for your knees” at least once at a party or function when I’m meeting new people. Because I’m a complete running nerd, running usually comes up in the conversation early when meeting someone new.

“I would run, but I have bad knees.” Has to be the top comment I’ve heard. 

Inevitably, the negative, and largely untrue, misconceptions I hear about running come from non-runners. I’m not sure why some people seem so hell-bent on discouraging people from running.

I’ve been scolded, “You’ll regret running when you’re my age and your knees are ruined.” 

So today, we are going to bunk some of the common misconception about running, covering injury, nutrition, and training.

Coming in at #1 - Running is bad for your knees.

The truth: According to Dr. Chris Napier, author of Science of Running, running is actually good for your knees as the science shows that recreational running can protect against the development of knee osteoarthritis. There is also evidence that even if you already have osteoarthritis, running can improve your symptoms.

Did you know that the #1 contributing factor to bad knees is being sedentary? Prolonged inactivity weakens the muscles supporting the knee. It’s crucial to have muscle strength around the knee to protect the joint and absorb impact. Muscle weakness around the knee can also make the knee join less stable, making it more prone to injury and pain. It can also cause stiffness and limit mobility.

The reason why we often hear running is bad for your knees is because knee injuries can occur in runners, just like a host of other injuries, but these injuries are due to overuse, weak muscles, or improper form, not the running itself.

What to do: To prevent knee injuries while running, there are a few important tips:

1-focus on strengthening the leg muscles. You should incorporate cross-training into your running training plan. My favorite exercises to strengthen the leg muscles are:

*single leg squats - runners should focus on single leg exercises to identify and strengthen weaknesses. I love single leg step-ups, single leg deadlifts, and single leg hip raises

*lunges: do front to back lunges, and spilt squats, which are my favorite exercise

*hop abductor exercises- clamshells, banded lateral steps, and side lying hip abduction

Let me know if you want a video on how to do these exercises

I incorporate at least 15 minutes of strength daily, whether it’s lifting heavy, glute work, or pilates

Myth #2: Running causes back pain

The truth: studies show that running can actually be beneficial for back pain. Running can help strengthen the muscles in the back, improve posture, and strengthen the spine. Studies have shown that runners have stronger spines than non-runners

Running engages and strengthens core muscles, including the glutes, obliques, and abdominals which are crucial for spinal support.

Dr. Aaron Yang, a physical medicine and rehabilitation doctor with Vanderbilt Spine Center, says that running can be of a benefit to the spine. 

My son has congenital scoliosis, in his case he was born with one of his vertebrae missing half of the other side. This causes his spine to curve as he grew, and reached a 90 degree angle by the age of 16. We had been in consultation with orthopedic doctors since we discovered his scoliosis at the age of 4, and we tried to avoid surgery, but we knew that once it reached 90 degrees, it was time for surgery. He had spinal fusion surgery and we were under the impression that he would have to reduce his physical activity, but the doctor told us that being active and running can be great for individuals with scoliosis. It can strengthen the muscles around the spine and improve posture.

You don’t have to have scoliosis for running to be beneficial to your spine. Running, swimming, walking, and cycling can all help.

Belavy et al. (2017) found that running may actually strengthen the intervertebral discs (IVD) of the lumbar spine, a finding supported by Mitchell et al. (2020) who reported better spine health in runners compared to non-runners:

If you have back pain when running, first, I recommend that you seek professional advice. My advice does not replace that of your doctor. But, somme things that may help include strengthening your core muscles and improving your form.

I love pilates and since I’ve incorporated it into my exercise routine, I’ve noticed a tremendous difference in my posture , core strength, and balance. All of these benefits have translated into improving my running form and endurance.

The top pilates and core exercises for runners are:

1. Plank - the plank strengthens the core which helps improve posture and efficiency while running. You an add plank leg lifts and side planks, incorporating the Copenhagen Plank into your routine can be a game-changer. The Copenhagen plank involves lying on one side of your body with your bottom elbow bent, forearm resting flat on the floor, and legs fully extended. But instead of stacking or staggering your feet on the floor, you’ll prop one foot on top of a bench (or couch, chair, or another stable surface that's about 18 inches tall). Then, you'll hover the other foot a few inches below the bench and hold this position as steadily as possible.
2. Roll ups are my favorite because they improve core strength and flexibility. They help stabilize the spine and improve running mechanics
3. Pilates back extensions can be beneficial for runners' spine health by strengthening the back muscles, improving flexibility, and promoting proper posture. These exercises can help stabilize the spine and reduce the risk of injuries associated with repetitive running motions. 

Until I started incorporating a variety of training modalities into my routine, I have to admit that I was completely ignoring my back muscles. It was like, if I can see it, it doesn’t matter. 

Myth #3: To become a better runner, all you need to do is run

From a personal stand-point, I believed in this myth for years. 

I love running and my fitness goals primarily centered around running, especially endurance running. For a period of time, my goal was to run a half marathon a month, so I wanted to stay in constant endurance running form. I would run the same pace and essentially the same distances throughout the week, with longer runs on the weekend. Then I challenged myself to run a certain distance six days a week. I started with 9, then built to 10, each year adding a mile until I reached 14 miles a day…then my body and mind broke down.

It’s essential for runners to incorporate a variety of training modalities.

For injury prevention when running, it’s essential to train the body on all planes.

sagittal, frontal, and transverse – is important for achieving a balanced and functional physique. This approach helps prevent imbalances, reduce injury risk, and improve overall athletic performance. 

Sagittal Plane: This plane involves forward and backward movements, like squats, lunges, and bicep curls. 

Frontal Plane: This plane involves side-to-side movements, like side lunges, lateral raises, and side shuffles. 

Transverse Plane: This plane involves twisting and rotational movements, like Russian twists, woodchoppers, and side plank twists. 

Overruse injuries can happen when you only train in one plane. I became extremely efficient at sagittal plane movements. Running primarily utilizes the sagittal plane of motion. This is the plane that divides the body into left and right halves, and movements in this plane are characterized by forward and backward motions. 

I neglected my frontal and transverse planes, which weakened my overall strength.

And while running primarily focuses on the sagittal plane, this isn’t always the case. There are times when you need to change this movement pattern, such as dodging obstacles on a trail, moving sideways from the road to sidewalk when cars are coming. handling a variety of terrains, from road, sidewalk, dirt, grass, and gravel. These movements require strength on all planes and if you haven’t trained these areas, they will be weak and can cause injury. 

Itr’s essential to train on all planes to stay balanced and in control. 

To work your frontal plane:

*lateral lunges

*lateral band walks

*lateral raises

Sagittal plane

*squats

*calf raises

*forward lunches

Transverse Plane

*wood chops

*standing cable rotation

*russion twist

Multiplanar 

*skaters

*forward lunge with rotation

*runners lunge twist

2-3 sessions a week with exercises from each category

You don’t have to work out for hours, you can spend 15-20 minutes a few days a week to see improvement

Myth #4 - Stretching before running prevents injury

Research actually shows that static stretching before running can actually hinder performance and potentially increase the risk of injury

The type of stretching you perform matters, and what’s more important than stretching before a run is a dynamic warm-up

While static stretching, which is where you hold a stretch for 30 seconds or longer, before a run can decrease performance and won’t assist in recovery post-workout

However, a dynamic warm up and a cool down routine are essential to bookend your run and make the most of your workout and recovery

There is a 50% reduction in overdue injury with a proper warm up program

Dynamic stretches involve taking the body through a range of motion to prepare it for an activity

Start each dynamic stretch with a shallow range of motion at a slow speed then progress to deeper ranges.

Start off with an easy warm up job to increase your body temperature and blood flow to the muscles. This prepares the neuromuscular system for activity. 10-15 mins

Then do dynamic strengtching and drills. 

Dynamic stretches:

*forward leg swing-

*side leg swing

*drills: marches driving the knee up and raising your opposite arm

*butt kicks

*my fav are hip cars - hip cars (controlled articular rotations of the hip joint” are a mobility exercise that involves moving the hips through a full range of motion in a slow controlled manner. They help improve hip flexibility, stability and strength. They prepare the hip joint for movement

To do: get on all fours. Move the knee towards your chest, then out to the side, then back and up, then back on the ground. Repeat in the opposite direction: abduction-move knee to side, rotate knee back behind you, move leg back toward center towards your chest, then back down. Repeat 4-5 times on each side

After your run, do foam rolling, or Piriformis ball release

Myth #5 - strength training for runners should be focused on high rep, low resistance to avoid getting bulky

False

Actually, because running already works on muscular endurance, the focus of strength training should be on heavy resistance, low-reps. Studies show that a heavy resistance training twice a week for six weeks or longer has been shown to improve running performance and reduce injury risk

I love strength training. As I’ve gotten more into it, there are times I prefer it to running because there is something extremely empowering about lifting heavy weights and seeing your progress improve with heavier and heavier weights. 

Last night, I was doing a glute and leg workout and I noticed that the weights I had been using for weeks suddenly felt light and I could do 12 reps without reaching muscle fatigue. This means I can go up in weight, because the ideal rep range for lifting heavy is 4-8 reps. If you can start going to 10, 11, 12 reps without fatiguing, you can go up in weight and drop back down in reps.

We’ve already talked about strength training for preventing injury, but to build strength, it’s best to focus on compound exercises that work multipole muscle groups simultaneously. These exercises are effective for building strength and power, which translate well for running performance

Squats

Deadlifts - my fav exercise

Lunges

Core

Single leg movements

The benefits of high resistance, low rep for runners include:

Increased strength and power - build muscle and power in muscles used for running

Improved running economy - stronger muscles lead to more efficient running and reduced fatigue

Reduced risk of injury

Enhanced performance

Also, note that strength training with heavy weights does not cause bulk. Eating for lifting is a different story. Personal trainer, Adrienne Williams, coaches clients for power and performance to improve their running states that there is a big difference between strength training for muscle growth and eating for bulk. The bulk will come from what you eat, not what you lift, which brings me to:

Myth #6 - runners can eat whatever they want and nutrition isn’t imporant

Even when I was running 14 miles a day, I had to watch what I ate. Running does not give a free for all pass on your diet. There is an expression, “you can’t out run a bad diet” and boy, is that true.

While running burns calories and can help with weight management, it’s essential to priories a blanced diet to support performance, recovery, and overall health

Some runners, when training for a marathon, think that their long runs can allow them to eat whatever they want, good nutrition is a cornerstone of running performance.

I’ve also seen many runners undereat because they want to lose weight. They think that by combining high levels of cardio with little calories will help them lose weight fast. 

This is me. I was that runner.

What it caused was burnout, overtraining, and fatigue. 

I’ve struggled with eating disorders, overexercising, and dieting my entire life. I’ve been on both sides of this coin. Over-eating, under-eating, or even consuming the right amount of calories, but with the wrong foods, can all cause poor running performance. 

Nutrition is vial for runners because it impacts our energy levels, performance, and recovery

Interestingly enough, I don’t think this is a topic discussed enough.

When I received my RRCA running coach certification, nutrition was one small chapter in our textbook and only comprised a fraction of our training program. Eating disorders was only one page and scant with information even thought eating disorders run rampant in the running community, especially for women. Research shows that up to 47% of elite female athletes in “leanness sports” — ones that emphasize size, such as running — have experienced eating disorders, as compared to the 21% of the randomly selected control group of women who are not elite athletes. 

Another study by the National Insitutude of Health found that — Of the participating runners, 97% also showed a risk of developing anorexia nervosa. 

The same can be said when I obtained my Certified Personal Training Certification, although I went back to school and obtained my Certified Nutrition Consultant Certification as well because I strongly believe that nutrition is a key component of any training program.

Whether you’re a runner, swimmer, weight-lifter, or yogi, what you eat has a direct impact on your performance, health, and well-being. 

Nancy Clark, is my favorite sports nutritionist. I’ve been reading her work for years and I eighth recommend her books: Nancy Clark’s Sports Nutrition Guidebook and Nancy Clark’s Food Guide for Marathoners. I am going to do a separate episode of sports nutrition because there is so much to say on this topic.

For this episode, what I’ll say is that proper nutrition is essential for runners. 

It’s essential, not only for competitive athletes, but nutrition is essential for everyone. 

I have often felt like nutrition was my missing link in my training program. I am disciplined at exercising, but when it comes to food, I just want to eat what I like. I hate tracking my food. I hate feeling restricted. I prefer to eat when I’m hungry and not when I’m not, but the building blocks of proper nutrition, eating right and fueling your body appropriately all day long are essential.

Not eating enough can significantly impact a runner's performance and overall health. It can lead to decreased endurance, slower recovery, increased risk of injury, and even long-term health problems like weakened immunity and bone loss. Furthermore, it can negatively affect mood, increase irritability, and lead to emotional dysregulation. 

Myth #7: Eat a ton of pasta the night before a marathon to carb load

Carb loading is important, but if you wait until the night before the marathon, it’s too late.

Effective carb loading involves gradually increasing your carbohydrate intake days before the marathon

To effectively carb load for a marathon, increase your carbohydrate intake 36-48 hours before the race, aiming for 8-12 grams of carbs per kilogram of body weight. Gradually increase your carb intake each day, reducing protein and adding more carbs. Spread your carb intake throughout the day and avoid feeling overly full. Practice your carb loading strategy in training runs. 

Carbohydrate serves as the body’s main source of energy, making it vital for runners. 

During this carb loading period, 85-95% of your calories should come from carbohydrates, says sports nutritionist Ilana Katz. 

Ryan recommends that you start carb loading two or three days before your race. As you’re on low mileage at that point – and tapering – the glycogen will accumulate in your muscles.

According to a review in Sports Medicine, diets that are high in carbohydrate can improve performance in this type of exercise by up to 3%. The evidence also shows that carbohydrate, rather than fat, is the best source of energy for endurance exercise.

Your body can only store enough glycogen to sustain around 90 minutes of exercise. Beyond this point, if you don’t fuel sufficiently, you’re in danger of running out of energy and facing the dreaded ‘wall’, where you can no longer sustain your performance.

Carb loading will cause some bloating and weight gain, but don’t worry, it’s just water. It may make you feel heavier, but this will pass.

Don’t overeat the night before the marathon. Your dinner should be small, but carb-heavy

For breakfast the morning of the martattong, eat 150g of carbohydrate, such as a bagel with peanut butter, 2-3 hours before the race

Myth #8: Rest will negatively affect my running performance

Resting is an essential part of your training plan. It can actually be one of the most difficult components because your mind is telling you to run, lift, or otherwise work to achieve your best physical performance, but you need to build rest into your training to help your muscles recovery and improve your overall performance

Actual muscle growth happens during rest and recovery, not during the workout itself. - This is important to keep in mind in running and in life

Running causes tiny tears in muscle fibers. These tears are a sign that your body needs to adapt and become stronger. 

During rest, the body uses nutrients and energy available to repair these tears and rebuild the muscle fibers.

Rest provides the necessary time for these fibers to repair and rebuild. 

Rest will help repair muscle damage

Sleep is crucial for muscle recovery and repair. A significant portion of the muscle recovery process happens during the night. 

Adequate nutrition and hydration also are essential for fueling muscle repair and growth

Incorporating rest days into your workout routine allow your body to full recovery and rebuild muscle tissue leading to better results in the long run.

Rest also helps prevent overtraining

Share experience with overtraining

Myth #9: Electrolytes are only for extreme athletes

All runners can benefit from electrolytes

Sweating, especially in hot weather, leads to the loss of electrolytes like sodium, which are crucial for fluid balance and muscle function

Runners need electrolytes because they are lost through sweat, and these minerals are crucial for various bodily functions, including muscle contraction, fluid balance, and energy production. Maintaining adequate electrolyte levels is essential for optimal performance and to prevent symptoms like muscle cramps, fatigue, and dizziness. 

For years, I couldn’t figure out why I would always throw up while running a half or full marathon

I’ve run the Chicago marathon every year since 2017 and last year was the first year I didn’t throw up during the race and it was because I finally incorporated drinking a beverage with electrolytes while running

I didn’t realized until recently that a lack of electrolytes during or after running, can  cause vomiting. This is often due to dehydration and electrolyte imbalances, especially sodium, which can disrupt signals between the brain and digestive system. 

I would reach mile 18 and the first incident would occur. Once I started vomiting, I couldn’t stop. I’d have to pull over on the side of the road every mile to vomit, which made me feel miserable and I hit the wall quick. Once I started vomiting, I couldn’t keep anything down, not even water, so it compounded the problem.

Electrolytes are minerals that give off an electrical charge when they dissolve in fluids like blood and urine. Your body makes electrolytes. You also get these minerals from foods, drinks and supplements. Electrolytes in blood, tissue, urine and other body fluids play a critical role in balancing body fluids, regulating your heart rhythm and supporting nerve and muscle function.

Electrolytes perform different functions in your body:

• Sodium controls fluid levels and aids nerve and muscle function.
• Potassium supports heart, nerve and muscle functions. It also moves nutrients into cells and waste products out of them while supporting your metabolism.

 • Calcium helps blood vessels contract and expand to stabilize blood pressure. 

To maintain electrolyte balance during a run, prioritize sipping on electrolyte-containing beverages few hours before your run. If you go into a run dehydrated, you’re already behind the game. 

During the Run drink Electrolyte Drinks and Sip frequently throughout your run, aiming for 4-6 ounces every 15-20 minutes. 

You can Alternate between plain water and electrolyte drinks to keep things interesting and prevent dehydration, but I prefer to stick with electrolyte drinks exclusively.

Post-Run: Replenish electrolytes with more sports drinks, electrolyte-rich foods (like bananas, spinach, or nuts), or electrolyte-infused waters. Maybe this is why they always give out bananas after a run.

Myth #10: It’s too late and I’m too old to get started

Truth: running is safe and beneficial at any age

It’s never too late to reap the physical and mental benefits of running

Ofc, consult with a doctor before starting any new exercise program to make sure it’ safe for your specific health condition

But many healthy older adults can start running

Start slow and listen to your body

Incorporate other forms of exercise as well, especially lower-impact activities like swimming, walking, and cycling

Focus on progress not perfection

 My fav story is of Jeannie Rice, who is 76 years old and still setting age group world records

She currently owns the world record for every distance between the 1500 meters and the marathon. A study was done on her and published in the Journal of Applied Physiology. Researchers found that Rice has the highest V02 max (47.8) ever recorded for a woman aged 75 years or older, and a surprisingly high max heart rate of 180.

She gives me inspiration and is what I aspire to be. 

She did an interview with runners world and said “I’m just a normal, average person. I’m not any different than anybody. I don't do anything different, I’m just lucky and I’m blessed”.

Jeanine shows that no matter what our age, we can enjoy the benefits of running and it’s never too late to get started

If you like this episode please subscribe and follow us on milemarkermatriarchpodcasts.com visit us on Instagram  @milemarkermatriarch and you can subscribe to Mile Marker Matriarch wherever you can find podcasts including Apple Podcasts and Spotify. I’d love to hear from you.

Until we talk again, have a great run.