Running is one of the most popular forms of cardio around.

But there are a few common misconceptions about it that we'd like to dispel.

Shedding some light on these myths could help improve your training, shopping for sneakers, and tackling speed work.




Stretching Before a Run Prevents Injury

Warming up and stretching are not synonymous.

Before running, muscles tend to be cold and tight, and a lengthy pre-run stretch session may tear a muscle. Instead, start your run with five minutes of jogging to get the blood moving, and save the stretch session for after your run to increase flexibility of your warm and tired muscles.

You should also try a dynamic warm-up to prime the joints and get the muscles ready to run.

High knees marches are a simple way to get heart rate up, but here are moves to incorporate into your active warm-up.


You Need to Break In Your Sneaks

Running shoes should feel good the first time you slip them on, with no hot spots, no slipping, and no pinching.

If a pair of sneakers feels uncomfortable in the store, they are simply not the shoes for you.

Being familiar with your gait can help in your sneaker selection. If you know that you over-pronate and roll to the inside of your foot too much, you might benefit from a stability shoe.


Running Is the Only Form of Cardio You Need

We all love running because it's a simple and effective way to burn calories, but just pounding the pavement or kicking it on the treadmill can lead to overuse injuries.

Cross-training is great for your body and helps keep boredom at bay: mix it up and try different forms of cardio like cycling, swimming, or Zumba — you might just find you like shaking your fanny with a large group of people.

Plus, Zumba and dance classes use a lot of side-to-side movement, which is utterly lacking in running. These lateral moves strengthen underused stabilizing muscles and can help prevent injuries.


End of Your Run with Sprints

Adding sprints to the end of your workout, when your muscles are spent, is often asking a tired body to move too quickly, and can easily lead to injuries, especially since your form may be compromised due to fatigue.

Speed work is great to incorporate into your running routine, but use the end of your run as a cool down rather than a sprint to the finish line.


There Is a Running Body Type

You don't need to have the long, lithe limbs often associated with famous marathoners to be a runner — anyone can run and run well.

Paying attention to your technique, like keeping your torso stable and shoulders down will certainly help.

Thinking about your running, while you're running, is a great way to improve your form.


Walking Is For Wimps

Japanese writer Haruki Murakami bragged that he never walked during a race.

But walking during runs can be a valuable way to train and race.

Running Guru Jeff Galloway has created a training method with walking breaks inserted into runs. This technique allows many to run farther and for longer with fewer injuries. The bottom line: walking is not for wimps.


Runners Don't Need to Strength Train

While running definitely tones your lower body, to prevent injury it's important to incorporate strength training for the legs — especially if you're trying to run faster or longer.

Don't overlook the value of core work for injury prevention either. For instance, hamstring curls on an exercise ball work both your legs and core.




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