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Humans are born to run, but 2017 marked the third straight year that the number of people completing races in the U.S. declined. Why is it going down? One explanation is that some people are runners and others are not, a popular myth. "It's interesting how people started running," said John Onerkamp, a former running coach for the New York Road Runners who is currently training model Karlie Kloss and chef Daniel Hamm for the New York Marathon. "They say, 'Oh, I'm not a runner.' But the health benefits of running are endless. To be a runner, all you need is a good pair of shoes and get out. Below, there are six more runs." Truths", they shouldn't stop you from finishing today's game -- or just walking down the pavement.
Myth: Running barefoot is better for you than shoes.
The finish: This can be beneficial, but only if you've strengthened your foot muscles.
"Barefoot running can help correct some people's incorrect foot impact and gait problems," says Yusuf Jeffers, a coach at the Tone House and Mile High Run Club in New York. "But if you're not underutilizing it. The muscles and tendons build the necessary strength to handle the stress and repetition of running without a supportive shoe, which can lead to injury. "If you want to try barefoot running, ask a professional to analyze your gait. If you decide to give it a try? Try running no more than a mile without shoes, splitting into two or three stages at the end of an easy run.
Myth: You shouldn't stretch before running.
Bottom line: You shouldn't do static stretches before running.
Research has shown that stretching before a run doesn't help at all, Hokamp said. "But if stretching is what you do, if you've never been injured, don't mess around," he said. However, it's a good idea to consider the type of stretches you're doing. Static stretch pre-runs are known to lower performance (you'll actually run slower!). But dynamic stretching warms up your heart rate, stimulates your muscles, and lubricates your joints.
Myth: Running is bad for your knees.
Disclosure: Running is actually good for your knees.
"Runners have half the rate of knee osteoarthritis compared to walkers," said Jason Fitzgerald, coach of the powerhouse website Power Running, citing the largest runner ever completed. Research. If you experience pain, try changing shoes or running on softer surfaces (like dirt roads).
Myth: Carbohydrates are needed before running.
Proven: On runs over 20 miles, just focus on your carbs.
The first question a running coach gets is: What should I eat? A: There is no perfect meal. It's more important to keep track of what you're eating and how you're feeling while running. Before long distance efforts, you want to fill your muscles with glycogen as much as possible, since this is the easiest form of energy to burn during a race. Do this by starting carbs a few days ago. Two days ago, Mile High Run Club coach Christy Vachal suggested eating a meal of whole-grain pasta with your protein of choice to help your body store more glycogen for fuel.
Myth: Runners shouldn't do strength training to avoid getting bulky.
Myth: Runners don't get fat.
When you run, you're doing the same movements over and over, so it's important to incorporate other types of exercise into your weekly routine. Lifting weights a few times a week is a good idea. Won't make you bulky. "Running is catabolic -- which means it breaks down muscle -- so it's really hard to build muscle as a runner," Fitzgerald said. Lifting weights will help strengthen your muscles and create stability and strength.
Myth: If you get cramps, it's because you're dehydrated.
Termination: It can be any number of things.
Hydration is important. But cramps can also be related to diet, stress, not warming up, holding your breath, or electrolyte imbalances. Fitzgerald advises people to make sure they don't make two training mistakes that also lead to cramps: "One, you're not ready to run the distance you've tried, and two, you're not ready to run the speed you've tried. ." Remember, play slowly and win the game.
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