Debunked: 3 Common Running Myths

When you train well, you race well. We’re going to break down 3 common myths about training and running to make sure you perform at your maximum potential. Whether you are working toward your first 5k, your 10th marathon, or your typical Tuesday night run, all of these ideas can apply. Myth 1: Recovery = Rest While rest is an important part of an athlete’s recovery, it must be in moderation. Typically when we suggest a recovery period for runners, we are talking about recovery from the motion of running. In order to avoid repetitive overuse injuries, taking a recovery phase is essential. Instead of going for recovery runs or not running at all, try cross-training, such as swimming, cycling, or elliptical training. This allows your body to take a rest from running, while still giving itself the chance to get stronger. To enhance your recovery, consider adding interventions, such as heat, ice & compression, or even massage to help relax and heal your tissues. There is something out there for everyone and TORQ Physical Therapy offers a variety of recovery methods to assist you in your journey. Myth 2: Fight through your pain. Runners are strong and can handle pain. But how do they tell the difference between muscle soreness and pain associated with injuries? Delayed onset muscle soreness (DOMS) typically occurs 24-48 hours after activity and should subside within 24-48 hours of the onset. It can be normal for the soreness to subside as you start to run again. DOMS is a normal process in the body and is nothing to be concerned about. However, runners should be more concerned if they are experiencing pain with one or more of the following characteristics: On a pain scale 1-10 (10 being worst), pain exceeding 3 while running,rnOnset of sharp pain,rnPain that wakes you up at night,rnPersistent pain that worsens as you run,rnPain that persists in the same area every time you run. If you are experiencing one or more of the above symptoms, TORQ PT can help you determine the cause of your pain and steer you in the right direction for recovery! Myth 3: rnYou can completely zone out on a run.rnRunning can provide benefits for stress relief and relaxation, however, completely zoning out is not always ideal. Did you know that listening to how you run can actually help give you subtle improvements? Try listening to hear if both feet sound similar when they strike the ground or is one louder than the other. Sometimes thinking about our running form in creative ways can help improve our times. With that being said, moderation is key. Constantly thinking about form can lead to over-thinking and micromanagement. Try to make it fun for yourself and focus on one thing per run. For more help with running tips, tricks, and injury prevention, check out the Running Magazine by Doctor Alexander Miscannon from TORQ Physical Therapy in Riverton, NJ!