If you want to improve your running performance, you shouldn’t just run, but also strengthen your muscle power. And: if your knees hurt, you don’t have to stop running. Is this true or false? Here are the answers to the most common myths and facts.
Author:
Angela Hofstetter, certified physiotherapist, Medbase Zurich Löwenstrasse, MAS Musculoskeletal Physiotherapy / Sports Physiotherapy, Dry Needling Therapist DVS, TRX & Pilates Instructor.
Myth 1: Running wears out your knees
Yes and no. Running does put stress on the knees. However, it depends on how well your body can absorb that stress. If the load is too high, it can damage the joints. You can avoid overloading by paying attention to proprer running technique and an appropriate running volume.
The body needs time to regenerate. Starting running suddenly with the goal of completing a marathon as soon as possible is not ideal and can lead to overload and injury. It is better to start slowly and moderately. For example, at the beginning, you can alternate between walking and running, and do two or three running sessions per week, each lasting 20 to 30 minutes. After that, you can gradually increase your training.
Myth 2: Running without strength training is unhealthy
I would rather say running along with strength training is healthier! Running is an endurance sport. For a balanced workout, it is a good idea to combine it with strength exercises. This increases running stability. If your legs are strong, you run more safely, and it helps to prevent injuries. Strong muscles help you absorb the forces during jogging better, which protects the joints.
Strength training can also improve performance. I run regularly myself. Since I replaced one running session with an additional strength training session, I have been able to significantly improve my running performance. I have become faster and can run longer.
Myth 3: Before starting to jog, beginners need to do core and leg strength exercises
Strength training is always useful as a complement! Ideally, at least twice a week. But is it a must before you even start running? It depends on how fit you are. If you have a good fitness base, meaning good core and leg axis stability, and perhaps have already built up some muscle strength, you can start running without prior strength training. If you are completely out of shape, it is advisable to start with strength exercises and then combine them with short walking/running interval training. In any case, you should start jogging slowly and gradually increase.
Myth 4: For overweight people, jogging is too much stress and increases the risk of knee injuries
Possibly, but not necessarily. Being overweight puts strain on the joints, and while jogging, stronger forces act on the knees compared to walking. It depends on how well you can absorb this load. If you have always been running, can compensate for this load well through your muscles, and your joints are not complaining, they should tolerate it well. If you are starting to jog to lose weight, it’s important to take it slowly. It’s best to have a training plan made for you.
Myth 5: Jogging can prevent osteoporosis because it can increase bone density
That’s true. Exercise is important for our bone development. Bone structure can be compared to a sponge: when under pressure, water is squeezed out, and during rest, it fills again with water and nutrients. This load improves the metabolism of bone structure and strengthens it. The stimulus of load itself helps to strengthen bones. So jogging can help prevent osteoporosis. Movement and load are important for healthy bone structure.
Myth 6: Jogging is only for young people
False. Whether or not you can run is not a question of age but of fitness level. There are numerous examples of people over 60 who still participate in marathons. If you are trained, there is no reason not to run well into old age if you are in good health. If, at some point, your joints or balance can no longer keep up or if you have never run before, it’s better to choose an alternative like power walking, cycling, or aqua jogging.
Myth 7: Poor running technique causes knee pain
That can be true. A lack of core tension can lead to an unstable running pattern and put stress on the knees. If there’s not enough shock absorption and the feet hit the ground too hard, it can lead to knee pain. Overstriding is also not ideal, as well as a misalignment of the feet. If the leg axis is unstable, the foot and knee can roll inward or outward. A running and gait analysis can help you identify misalignments early, so you can correct them.
Myth 8: If your knees hurt, you must stop running immediately
Stopping immediately is not always necessary. If you have pain, however, you should be cautious and review your training volume and recovery time. Maybe you need to change your running shoes to ones that are better suited to your needs and running style. If the pain keeps coming back, it’s worth doing a professional running technique course. If the pain persists, you should have it checked medically.
Myth 9: The right choice of shoes is crucial
That’s absolutely true. Shoes need to fit well, the toes need enough space, and they should support the feet in the right places, especially if you tend to pronate or supinate. Depending on your running style and terrain, the shoe should cushion more or less. If you run on uneven terrain, in the mountains, or on trails, you’ll need a different shoe than for road running or a marathon.
Myth 10: A knee brace prevents pain when running
A brace can provide temporary support if you have pain, but it should not be a long-term solution. If you feel less pain with a brace, it’s a sign that you’re not absorbing the impact well enough through your muscles. Strength training is needed here. Using a brace to prevent pain is also not very effective. Strength training is again the key here!
Myth 11: Warming up and stretching are important before running
That’s right, it helps warm up muscles, tendons, and ligaments, and prepares the neuromuscular system for the load. Optimal mobility supports proper running movements. However, you shouldn’t stretch too much or too long before training. Rather, focus on activating your muscles and ensuring stability in your hips, knees, and ankles. When your muscles and joints are warmed up, the risk of injury is reduced. Stretching after long and intense runs can help relax the muscles and improve flexibility.
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