Busting common Running Myths - Part 2

In Part 2 of our blog series, Dr. David Haunschmidt, CurraNZ ambassador, ultra-runner, and medical professional, debunks some of the most common running myths that often lead to confusion or even injury.

If you missed Part 1, click HERE.

Dr David says,"There are many myths in the running and endurance world. It can be very easy to get convinced by a 15-second reel on social media without looking at the evidence behind such claims.

Following on from last week, here are another eight commonly-held myths we can safely dismantle:

Myth 9: Heel striking is bad

The Myth: Landing on your heel is an inefficient and injury-prone running form.

The Reality: The majority of us, from beginner to elite, are heel strikers. While forefoot striking is often promoted, research has not shown any reduction in injury risk compared to heel striking (6,7).

The most important factor is to have a comfortable and natural stride for you. If you are a top elite runner, adapting your stride may be warranted over a controlled, gradual process with expert advice. For the rest of us, trust your body’s natural running form.

Myth 10: You need to eat a lot of protein immediately after a run.

The Myth: There is a limited ‘anabolic window’ after a run where you need to consume protein to maximize recovery.

The Reality: While protein is important for muscle recovery, the timing of protein intake is not as critical as once thought. Consuming adequate protein throughout the day is more important than focusing on a specific post-run window (8).

More recent evidence shows carbohydrate intake after a long or hard run is more important in order to recover and be ready for the next workout. Try a 3:1 ratio of carbs to protein whenever is practical after workouts.

Myth 11: I should rely on my running watch

The Myth: I should base training solely on my watch metrics.

The Reality: The data from these devices is only part of the puzzle. It is much more important to be in tune with your body. The information can be very useful, but you will be served much better by learning how to monitor effort on your own first. Using RPE (rate of perceived exertion) is an incredibly powerful tool to gauge how hard you’re pushing in training and racing - and will make you a better athlete.

Myth 12: Not sleeping the night before an event will affect my performance

The Myth: Having a poor night of sleep will ruin my race.

The Reality: Studies repeatedly show that poor sleep the night before the event will not change performance. The key is to get good sleep in the days leading up, combined with a good taper. Using races in training or doing race simulations can help you manage race-related insomnia and anxiety.

Myth 13: I can be at my fittest all year round

The Myth: I can perform 100% all year!

The reality: I like to remember: ‘Peak performance is somewhere we visit’. This is why even the best athletes in the world take off-seasons, periodise their training and set A and B-goal races. You cannot expect to perform and race consistently at your absolute best all year round, and if trying to do so will likely end up burnt-out or injured.

As well as allowing time for physical recovery and adaption, a break is also really important for your mental game.

Myth 14: You shouldn't lift heavy weights if you're a runner

The Myth: Lifting heavy weights will make you bulky and slow you down as a runner.

The Reality: Strength training, including lifting heavy weights, can be highly beneficial for runners. It can improve running economy, prevent injuries, and enhance performance (9). If you are lifting and running, you will become leaner and more efficient rather than looking like Arny.

Myth 15: I’m not ready to race

The myth: I should only race when I am guaranteed my result.

The Reality: Not every race has to be a personal best. Entering events has so many positive benefits, from the shared experience with other runners, the atmosphere, the experience, often getting to run somewhere you normally wouldn’t
or can’t.

More than that, you can learn a great deal during races. Whether that is how your body reacts to a race morning, your fueling, gear, pacing, or mindset. I regularly use races in my training. That will be my harder run for the week, and will likely let me get more out of myself than in regular training.

Myth 16: I don’t have time for a proper workout

The Myth: If short on time, it’s not worth it.

The reality: As a time-starved athlete with other commitments, it can be tempting to tell yourself you don’t have enough time for a meaningful workout and that you will just do more tomorrow instead.

The most effective training tool is consistency. Even a short 20 min warm-up and some strides, or a 20 min core workout are great stimuli and will lead to positive adaption.

You can also get creative at building these workouts into your day e.g run commute, or parking further away from work.

Dr David Haunschmidt
Runner, triathlete, endurance coach, emergency doctor.
FACEM, MBChB, DCH, CCPU

https://www.instagram.com/david_zebedee/ 

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