1. Increasing your speed won't improve your running.
Some individuals believe that the only way to be able to run faster is to constantly pick up the pace each time you run. However, this is harmful since it might result in injuries and couldn't be further from reality. Workouts at your hardest level are important, but you should also take rests and switch things up. If you run faster than you can, your body will be under too much stress to sustain that high level.
It's ideal if you accelerate for a few kilometers before gradually slowing down. If you enjoy running and are seeking a way to speed up your time, doing this will help you enhance your stamina while competing.
2. Losing weight is not a guarantee when you run.
One of the finest things you can do for your heart, your mood, and the quality of your sleep is to run. Contrary to popular belief, it is not the ideal kind of exercise for those looking to reduce weight as a primary objective. This is so that people don't actually burn as many calories as they think they do when engaging in this activity. Because of this, people frequently eat a lot more calories later, which causes them to regain all of the weight they had lost.
If losing weight is your main objective, you should concentrate on high-intensity exercise. Exercises like low-intensity aerobics, cycling, and weight training may all be extremely beneficial. This is due to the fact that they alter your speed as you progress from low to the high effort, causing your body to burn more calories.
3. It's not necessary to replace your shoes every 300 miles.
You may hear that you need to replace your shoes every 250 to 500 miles, depending on who you ask. However, research has shown that high-quality shoes may continue to perform well even after traveling more than 600 kilometers. This implies that how often you need to buy new pairs of shoes depends greatly on the kind and brand of shoe. Additionally, it can depend on your size because larger individuals tend to wear out their shoes much more quickly than smaller people.
Depending on the surface you're running on, it could be useful to have a few different pairs of running shoes. Jogging on a treadmill vs running outside, for instance, is very different from one another. Running outside puts a lot more strain on your legs, so perhaps a different kind of shoe would be healthier for them.
4. Your knees won't be ruined by running.
The reality is that jogging is good for your knees, and with time, they develop even stronger. Most scientists will agree that those who have run regularly throughout their lives have stronger knees than those who have never engaged in this exercise. Additionally, compared to walkers, marathon runners had half the risk of knee osteoarthritis, according to research.
However, you shouldn't be concerned about your knees because they grow stronger as you run more because they adapt to the workout. Additionally, running may be regarded as a somewhat safe workout because our knees don't bend or twist too much when doing it. Keep in mind that muscle imbalance more often than knee problems is to blame for injuries that cause discomfort during running.
5. When competing, you should run quickly.
Running a race is a fantastic activity in and of itself, and you should feel proud of yourself when you complete it. However, a lot of individuals are obsessed with the idea that in order to complete in a reasonable amount of time, they must run as quickly as possible. That could be risky for them since they might tire out much more quickly and end up hurting themselves.
The ideal strategy is to gradually pick up the pace while maintaining a constant speed throughout the race until the finish, at which point you can pick up the pace. Instead of trying to outpace everyone else, your objective should be to run as fast as you can.
6. Stretching prior is not necessary.
Despite widespread belief, there is no empirical support for the idea that stretching before running helps reduce injury risk. Stretching doesn't appear to improve performance, either, according to any studies. Dynamic stretches, it is known, are advantageous before a marathon or a Sunday morning run. High-knee skips, side leg swings, squats, and walking lunges are some of the stretches that fit this description.
7. Intervals of walking are still seen as running.
The fact is that taking brief walking pauses while running allows your joints to rest and recover. Additionally, you may increase your endurance by performing brief sprints or runs followed by a walking pause. Long walks are a great choice for recuperation days for runners that operate at a higher level. Those who aren't particularly familiar with the idea of running as a whole might begin by strolling and gradually pick up speed. Running will eventually come easy to them.
8. Your weight has no bearing on your ability to run.
Although thinner individuals may frequently run quicker, this does not imply that bigger individuals cannot run effectively. Weight alone shouldn't be the deciding factor because even very thin people might be sluggish owing to a lack of muscular mass. For this reason, persons who are bigger and have a higher proportion of muscle mass may outrun those who are leaner. Additionally, the amount of body fat you have affects how well you perform overall; just because you weigh more, doesn't always indicate that all of it is fat.
9. Buying running shoes isn't all that difficult.
Let's start by acknowledging that there are no "best" shoes because it all depends on how each wearer feels when donning a pair. One person's favorite shoes may be unpleasant or even harmful to another. Then, when we go on to the many brands available, we see that certain consumers consistently use the same brand. This is acceptable, however, you could try some different brands to see how your feet react to them.
The final line is that you shouldn't pay attention to what people say and should instead test out several models to see what you think of them. Avoid making purchases only because a brand is popular or because everyone wears its shoes.
10. Strength training is important for runners.
You should start strength training your legs and upper body if you want to increase your performance and stamina. By doing this, you may protect your muscles from harm and increase their power production. Additionally, you are correcting any muscular imbalances that can cause injuries or make running difficult for you.
The Olympic barbell, power rack, dumbbells, kettlebells, and sandbags are a few pieces of equipment that might be helpful for this kind of training. When you start to become weary while running, having sufficient upper body strength can help you maintain proper running form.