10 myths about running

Running is almost the first thing we learn after we start crawling and walking. First we run for pleasure, then by necessity and to stay fit.

          Runners often hear that the wrong approach to running can harm them. Skeptics say that running badly affects the state of the body and especially hurts the knees and hips. Let's take a look at some myths about running and clear up some common misconceptions.  Since a lot of research allows you to do this with the support of science. The Almaty Marathon offers to discuss the most common myths.

1. You are not a runner unless you have specific body type 

False. Running is the most accessible sport. People of all body types can run and there are no limits to it. Just take a look at the photos from triathlon starts or marathons. Of course, professional running can reshape your body. However, anyone can run.

2. Stretch before you run 

        This is a myth, because stretching requires trained, warm muscles. When the temperature of the muscles rises, they become more flexible, and then you can begin stretching. Unwarm muscles increase the risk of injury that may occur during or due to stretching. Before jogging, you need to do a warm-up, stretch your knees, prepare yourself, and even ... run. Every year, several months before the Almaty Marathon, open training sessions are launched, in which professional trainers help everyone who wants to understand the mechanics of running, breathing, warm-up and cool down exercises. 

3. Runners do not need strength training 

     Running strengthens muscles, but strength training improves running performance and can reduce the risk of injury. In order to run a marathon you need strong muscles, but they are more important for recovery. You can run five days a week and you will run a marathon, but if you have big goals, for example, you want to qualify for the Boston Marathon, and then you need to think about strength training. This is important to improve your results. 

4. You are too young or too old to run

Anybody can be a runner. When it comes to running, age does not matter. Of course, if you have never run and the last time you played sports during physical education classes, then you should start any training gradually and wisely. If you have health problems, then consult your doctor what kind of training is right for you. Children start running at a very young age, for them running is not training, but rather a game. All barriers are in our heads. Start running now. The possibility of participating in the Almaty Marathon can motivate you to start it. Registration is already open, get your bib number until December 31, 2018.

5. Run every day 

Running every day is not necessary.  Many runners find that they perform best if they run two or three times a week. Experiment during training and see what works best for you. You can run less, but think about quality. Do not rush to switch to longer distances. In addition, your body needs rest. Proper rest is more important than you think. Even professional athletes do not train every day without a break.

6. Running is bad for your knees

You hear this all the time from non-runners in your life. In fact, running is the best way to maintain health. The main thing is to pay attention to your own body and give your body time to adjust to running. Perhaps, besides running, you should try other physical activities that you prefer, but it is absolutely certain that there is nothing in running that could harm you. 

7. Running is hard on your heart

This is definitely a myth, because, running trains the cardiovascular system, strengthens it. During the running, the cardiac muscle contracts 2-3 times more often and this trains it. However, you should remember that it is not right to run long distances without training.

8. Potassium helps prevent cramps

Everybody has heard the expression: «have a cramp? Eat a banana». However, recent studies have shown that there is no connection between them. Dr. Tim Noakes in his book «The Lore of Running» came to conclusion that muscle cramps are muscle fatigue.  Cramps most often occur due to improper training or dehydration.

9. Running is hard 

Running can be difficult, but it is optional. Run slower, you will feel better, and so you can run longer. Many beginners try to run as hard as they can every day. If you slow down, you will run further and also get more pleasure. 

10. Shock absorbing running shoes help avoid injury 

          Strongly shock-absorbing sneakers will hurt you more than help. Ideally, if you plan to run systematically, consult with experts. In some running specialty stores there is an option for selecting shoes using a treadmill and a special application on the tablet - in real time, experts will determine the degree of pronation of the foot, discuss the running technique and give recommendations specifically for you. It is convenient and will make running as comfortable and useful as possible. 

Run wisely, pay attention to your body and gradually increase the intensity of exercise, and then running will become an integral and very pleasant part of your healthy life!