Running doesn't have to feel overwhelming. Ahead of the Great King's Run, King’s Sport & Wellness’ Third Year BSc Physiotherapy placement students, Charlotte Isaacs and Reem Assadi, are busting some common myths. They're delving into injury prevention and guiding you through the importance of rest days.
1. Slow pace = bad runner / fast pace = better runner
How good of a runner you are is not all about your pace. Yes, as you run more your pace will likely get faster, but becoming a better runner is about more than just your speed. It’s about consistency, endurance, mindset and smart training.
2. I need expensive shoes to avoid injury
Often, expensive running shoes have added features, such as a carbon plate, which helps to increase speed for experienced runners but doesn't decrease injury risk. In fact, some studies suggest a carbon plate can increase your injury risk, hence why they're usually only worn on race days.
Generally, for recreational runners, a standard pair of running shoes that feel comfortable is enough. However, as you increase your weekly running distance, shoes with better and more durable cushioning may be useful, but again not essential. It's recommended that you get a gait analysis to find the right pair of shoes for you.
3. Walking during a run means a failed run
Walking during a run is not failure, it can be a strategy. Runners can utilise breaks to manage heart rate, reduce fatigue and help endurance. Over time, you may reduce the number of times you stop to walk as result of building fitness, but progress should not be measured by how little you walk, it should be measured by running longer overall, feeling stronger, and staying consistent.
4. I should run every day to improve
Rest days are crucial and will help you improve as a runner by allowing your body time to recover and repair.
This doesn’t mean you can’t do any exercise on rest days. Just keep it low intensity, such as a walk, swim or yoga. Rest days are also important to lower the risks of stress fractures.
5. Every run should be fast and intense
Most of your runs should be easy runs. This means going at a slower, conversational pace. Easy runs support your body to recover from harder runs, and help develop your cardiovascular fitness. Take it from the pros – an average of 80% or more of runs performed by word-class track athletes are low intensity ones!
6. Running is bad for your knees
Whilst competitive runners who engage in regular high volume and high intensity training have higher prevalence of hip and knee osteoarthritis (OA), recreational runners actually have lower risk of developing OA than non-runners.
Hopefully you feel more confident and safe now that we have busted some of those popular running myths.
The next step is to understand how you can prevent injury to keep you running strong for longer. Our 3rd Year BSc Physiotherapy Placement Students provide free Physiotherapy sessions at the King’s Sport & Wellness Centre to all at King’s, to book visit our website.