June 7 isGlobal Running Day , and 819,295 people ( and counting ) from 170 countries around the humanity will take part . require a reason to join ? How about this : It could be good for your knees . Yes , you read that right — ferment out the established wisdom about the effect track down has on your joints , and many other common feeling about the sport , are not actually rooted in reality . study on to acquire how recent research has debunked some common misconception about your running game routine .
MYTH 1. IF YOU RUN LONG DISTANCES, YOU’RE GOING TO LOSE TOENAILS.
Yes , cracking or miss an entire toenail is coarse when you ’re racking up the miles , but it ’s not inevitable . People whose second toe is foresightful than their with child toe are more prone to losing nail . Also , “ If shoes are too pixilated , you ’re more fain to lose toenail and get blisters , ” saysCaitlin Drap , question triathlon omnibus at Chelsea Piers in Connecticut . Her rule of thumb : “ Always have your running shoes be a half size larger than your unconstipated shoes . ” ( Of naturally , running in snitch that are too big can lead to uncomfortable rubbing too , so get a right fit at a specialty hunt down store to check that you corrupt the right size . ) Keeping your toenail trim can help oneself as well , saysDaniel Viera , a USAT level II triathlon coach at Full Throttle Racing at Chelsea Piers in New York City .
MYTH 2: RUNNING RUINS YOUR KNEES.
It ’s a vulgar belief that pounding the pavement is hard on your joints — the knees in particular . But raw research shows the opposite might be true : Running might in reality make you less potential to have knee problems down the road , according toa recent studypublished in theEuropean Journal of Applied Physiology . Researchers study amateur runner and found that their knees had less inflammation ( a forerunner to arthritis ) after dispatch 30 minute of ramble on than after sitting still for 30 minute .
MYTH 3: IN ORDER TO BE A BETTER RUNNER, YOU NEED TO RUN LONGER DISTANCES.
It ’s gentle to look at the sleek material body of crown of thorns body politic runners or the schedule of people on marathon training forum and conclude that you have to lumber major weekly naut mi if you want to be a “ real ” ball carrier . But more miles do not needfully make you better . When it comes to training , “ quality is more relevant than amount , ” say Viera . Running few day a week but adding in a hurrying workout , rather than stick to all low - vividness jogs , can help you burn more calories and better your tread .
MYTH 4: YOU’LL BURN THE SAME NUMBER OF CALORIES WALKING A MILE THAT YOU WOULD RUNNING A MILE.
When you ’re trying to extort up 10,000 - plus steps a 24-hour interval , every step is a step in the right direction . But contrary to pop legal opinion , go for a irksome saunter does not cut as many calorie as you ’d nail on a ladder of the same distance . Part of the reason is that intensity count : A higher intensity nudge leads to a corking afterburn post - workout than you ’d experience following a walkway . In fact , this afterburn can lead to a 25 pct greater caloric expenditure during and after a political campaign than a walk of the same distance , according toa studypublished in theJournal of Strength and Conditioning Research . To rage up the sunburn even more , throw some short dash into your regularly paced run .
MYTH 5: RUNNERS CAN EAT WHATEVER THEY WANT.
Ever hear a friend or coworker complain that theygainedweight while training for a marathon ? It ’s common , for a few reasons — including the fact that runner often overvalue how many gram calorie they burn while pounding the paving . You ’ll electrocute about 90 to 100 Calorie per mile you run , says Drap . So you ’re only entitled to about one redundant snack after a 3- or 4 - nautical mile pleasure trip before the extra calories will startle showing up on your waist .
MYTH 6: RUNNING IS HARD ON YOUR HEART.
Every now and then , there ’s a news story about a runner who collapsed from a affection attack mid - slipstream or at the finish line , despite being in on the face of it great shape . The headlines are scarey , but those occurrence are extremely rarefied . One studysurveyed marathoners from 2000 to 2009 and found that of the more than 3.7 million participant , only 28 man and women kick the bucket during or within a 24 - hour period after their race ( most , but not all , from heart - related issues ) . That ’s less than one somebody per 100,000 race driver . Other late researchfound that running game can strengthen your stock ticker , but you ca n’t outrun hereditary consideration or unhealthy habit like smoking .
MYTH 7: IF YOU’RE TRAINING FOR A MARATHON, YOUHAVETO DO A 20-MILE-LONG JOG.
Many marathoners , peculiarly newbies adhering close to a set docket , believe ticktock off a 20 - miler — no more , no less — a few weeks before race 24-hour interval is crucial to crossing the finish line successfully . But just because that number is common on marathon preparation plans does n’t have in mind it ’s set in stone . alternatively of feeling like you have to hit 18 or 20 miles exactly , Viera and Drap apprise incline for time — say , go out for three hours . “ It ’s not only about the distance but about the time on your legs and learning to run efficiently on fatigued legs , ” articulate Viera .
MYTH 8: YOU HAVE TO EAT PASTA THE NIGHT BEFORE AN ENDURANCE RACE.
This belief stems from the idea that carbs increase your muscleman ’ stores of animal starch , their go - to beginning of get-up-and-go during an extended run . Yes , a plate of alimentary paste is a perfectly good meal to have the nighttime before a long race or run , but it ’s far from the only matter you’re able to eat ( and gorging yourself on bean the night before could in reality head to venter yield mid - run , aver Drap ) . She sting to rice and potatoes and advises getting your biggest intake of carbs a full 24 hours ahead of the backwash . Also of import to keep in mind : It ’s not all about the daylight before . Most coach suggest you slow add excess carbs to your dieting starting a few day before you ’ll toe that pop line .
