10 RUNNING MYTHS BUSTED

We debunk some common misconceptions to literally get you on the right track, we spoke to people who have actually been there and done that.

Myth: Running Is Bad For Knees

Truth: “Running causes knee injuries when you only run,” says Delhi-based wellness and fitness expert Sumaya Dalmia. “The catch here is the word ‘ONLY’,” she adds. “To avoid knee injuries, supplement your running with exercises that strengthen the muscles around your knees, the glutes, and your core. Apart from that you should also bear in mind that you shouldn’t increase your mileage too quickly, running for 2-3 days a week is sufficient – other days work on strengthening, and your training should include running on different terrains – sometimes on treadmill, sometimes on soft tracks, and sometimes on road.”

Myth: Stretching Is Important Before Running

Truth: “Yes, it is important,” says designer and avid runner, Namrata Joshipura, “But it depends on what kind of stretching you are doing.” Static stretches don’t warm you up and can cause injuries. “Dynamic stretches – wherein you gently propel your muscles towards their maximum range of motion – can help you get ready for the run. The idea is to be mindful of warming up your body as that will help you run better.” Leg Swings, Heel-ups, Tip-Toe Walking, Single-Leg Squat and Push-Up With Rotation are some examples of dynamic stretches.

Myth: Running Is Only For The Fit And Young

Truth: “I started running only at the age of 37 and prior to that I was a completely non-sporty person,” says Pinkathon 2015’s Ambassador, Sukriti Talwar.  “It all began with running in Lodhi Garden to lose a few kilos. The first day I ran, I ran a whole round of the garden and to my surprise quite effortlessly. This motivated me and I continued this for 2-3 months. Then in 2013 I signed up for Pinkathon for 3km and ended up doing 10km and after that there was no looking back! I got addicted to it. The reason why I am saying this to debunk the myth is that, if I could do it, so can you. In fact, I believe anyone who can walk can run. Just take baby steps and keep going.”

Myth: Running In Cold Weather Is Bad For Your Lungs

Truth: It is a prevalent belief among walkers and joggers in Delhi due to the burning sensation that one may feel in the chest while working out in the outdoors in winters. But Mamta Gupta, the co-founder of Zarrin Jewellery, who’s running in the Ladakh Marathon as this story goes to print, says, “Cold weather has got nothing to do with running, provided the runner does a good warm up and stretching exercises prior to the run, and is suitably dressed.” Remember your running clothes should make you feel warm and comfortable and not cold and sticky. “It’s a good idea to dress in layers so that you can take off or add as you need. Cold air can dry your airways so it is a carry a bottle of water to stay hydrated,” explains Gupta. You could also wear a scarf covering your nose and mouth to trap some of the lost through exhaled air.

Myth: Running Doesn’t Need Strength Training

Truth: “When I signed up for my first marathon, I literally started living in my sneakers and was almost married to the treadmill. Despite that to my surprise I realised my concern was not the distance of the run but the endurance to make it to the finishing line,” says fashion media consultant, Rashi Bhimani. “Soon I also developed – runner’s knee – a condition which was the love child of running and not strengthening weaker parts of my body.” It’s then that she started on strength training. “I started training my quads, hamstrings, hip flexors and calf muscles. With a lot squats, lunges and box jumps filling my training, I was able to see the difference in my endurance level. On the day of Airtel Delhi Half Marathon, not only was I able to finish the race, I didn’t lose my stamina. That’s what strength training does to a runner,” she explains.

Myth: Carb Load Before A Run

Truth: “While you do need have carbs before running, it depends how far you are running, when you are eating the carbs and what carbs are you consuming,” cautions designer Priyadarshini Rao. You don’t need to stock up on carbs if you are running short distances. “However, if you are running a marathon you need to have a meal that is 75% carbs and 25% proteins about 12 hours before the run. While running your body uses up glycogen produced from carbs and then starts burning fat. This makes you tired and slows you down during the race. Therefore, a carb-rich dinner is recommended (but don’t eat saturated carbs like white bread or a cheesy pasta) and have a small sugar meal like an apple or a banana just before the run to keep up the glycogen levels.

Myth: Any Sports Shoe Is Fine For Running.

Truth: The best running shoes are those that will be kind and gentle to your feet throughout any running exercise. The way your feet feel immediately after a workout is a good indication of whether you have the right pair of running shoes or not. Before you buy the latest trend in athletic shoe, you need to understand your foot type. According to actor, activist, adventurer and fitness enthusiast Gul Panag (she has recently started a running app called 1stRun), “You should always take expert advice before buying a perfect pair of shoes for yourself, depending on your striding and pronation*. The wear and tear of an old pair helps determine whether you pronate outward, inward or have a neutral movement. Since most people pronate inward or outward, you’d need shoes that support either the left or right side of the feet. So looking at the old pair of shoes, a qualified and trained sales personnel, will be able to guide you to pick the shoes with the appropriate support.” * Pronation is the inward movement of the foot as it rolls to distribute the force of impact of the ground as you run. It is critical to proper shock absorption, and it helps you push off evenly from the front of the foot.

MYTH: Running Bulks Up Your Leg

TRUTH: One factor many people erroneously believe is progressive overload from running will cause muscle gains and make their legs bigger. Since running is a great way to burn calories (which is what you need to do if you’re trying to lose weight), it’ll actually help you lose fat from all over, including from your thighs. So on the contrary, it’ll help your legs look slimmer, not bulkier. According to fashion consultant, Aastha Sharma, “I have been running since my college days and can confidently say running doesn’t make your legs bulky. In fact, it’s the opposite. A correct method and posture will only give you a lean, fit body and will always keep you on your toes. It is very important for a runner to run at a moderate and consistent speed. It helps you build your core. I try to run at least 2-3 times a week which is more than enough if you are consistent and regular. It will make your body get rid of water retention and give a leaner, healthier frame.”

MYTH: Running Is A Talent

TRUTH: Most of us believe that running is an art and a body type that only a few are blessed with, however, running is actually not a natural gift. You have to train yourself to become a good runner. Albeit, it requires dedication, training and discipline; but with patience and perseverance you can do it. With correct training, over a period of time, you can polish and hone your skills to become a good runner. For inspiration, let us tell you that actor Milind Soman, who at the age of 50 completed the Ironman Triathon – one of the world’s toughest races – was not a born runner. He took five years to graduate from running half marathons to full marathons. Therefore, the idea is to hold on, listen to your body and keep pushing yourself with the right training. Keep at it and then one fine day you will turn around the corner and realise how running has become far easier.

An edited version of this story was published in Elle, October, 2015 issue.