Running with LoseIt - 5/3/2021 - Running Myths
This is a somewhat 'weekly' post for the runners of LoseIt.
All levels of runner are welcome here, from first timers to experienced marathoners. We welcome someone who just ran for the first time or is just starting couch to 5K (r/c25k) as eagerly as someone who has thousands of miles of experience.
This post is for sharing your weekly progress or excitement with running. From training you got in this last week, your first run, a virtual race, or a real race, we'd love to hear what you did. Got a running related NSV (non-scale victory), we'd love to hear. Have a question or need advice, we are here to help.
In addition to sharing your progress each week, I ramble on about some topic related to running. This week's topic - Running Myths.
Running Myths
Ran into this short and sweet article on Running Myths and thought it was a good fit for a quick post this week.
https://www.stlukeshealth.org/resources/5-running-myths-debunked
I am particularly happy to see that top myth here because it's the number on thing people say about running...
Biggest Myth of Running - It Damages Your Knees
I understand this one, I really do. When lots of people start running they have misc knee discomfort. Heck, I had it bad and it made me stop it. But there is great study data out there that shows running does the exact opposite. Running is great for your knees.
Here's a sample from the above article -- https://pubmed.ncbi.nlm.nih.gov/27699484/
My problem wasn't my knees. Nope. It was weak and lazy AF leg, hip, and glute muscles. A little bit of strength training and all my problems went away. The one downside, I need to keep training my legs to keep my leg muscles ready to run.
Also, I love warming up. Usually my runs come after a nice 1+ mile dogwalk or at least 5+ minutes of walking. I never walk out the door and take a few steps and hit stride. Never.
Another Whopper - You need to carbs to run!
You don't need to carbo load up on a big plate of pasta the day for a run. You need to replenish those glycogen stores, otherwise you won't have energy. Reality is, if you are running less than 90 minutes in duration you don't need any carbs. Your body will have plenty of glycogen stores to handle such runs without any supplement. If you do plan to run 2+ hours, say a marathon, don't carb-load immediately before. But instead carb-snack the days leading up to the race by eating no more than 200-300 extra calories (say 2 bananas).
Myself, I find I only benefit from carbs on really long races -- like a half-marathon. And, I eat modest extra carbs just before the run (75 calories/half-banana) and then take gatorade or some carby chews along the course getting another ~150 calories during the entire run. For an event that will likely use up ~1000 calories or more, this is a modest bit of extra calories. But I feel the difference in that last 20-30 minutes.
5K, 10K, and 15K events, stuff running up to 90 minutes, I might eat a half-banana just before but it's not necessary.
That's all for this week! See you next week when I will have the first part of my running sock shoot-out.
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