ORLANDO, Fla. (Ivanhoe Newswire) — Running is one of the most popular ways to exercise, and it is enjoyed by about 50 million Americans. Running 5-10 minutes per day can reduce your risk of cardiovascular disease and dying from heart disease. If you’re thinking about joining the pack this year, you should watch out for these myths that can take the pep out of your step.
Ready to grab your shoes and go out for a run? Try not to trip and fall into these myths! First myth: You should be running your max every day.
“You definitely should not be running your maximum every day. I would say 70 to 80 percent of your runs should actually be at a pace where you can talk to someone running next to you,” explained Alison Burnham, DPT, physical therapist at AdventHealth.
Burnham says that to build up your endurance, you should be increasing your distance and time by 10-20% every week, so when you go on your max runs your body is ready for it. Next myth: Does lactic acid cause muscle soreness?
“Lactic acid actually does not cause muscle soreness,” said Burnham.
She says the soreness you feel is from muscles breaking down after heavy exertion.
“It can actually use that lactate for energy if you’re well-conditioned,” Burnham explained.
And you don’t need to train your muscles to run better, right? Wrong.
“Runners absolutely need strength training. Focusing on lower body, upper body, and core strengthening, and even working on strength in your feet,” said Burnham.
Final myth: You don’t need to eat after a run if you’re not hungry.
“After a run, we know that our body has lost these nutrients and we wanna replenish them. It is so important to eat usually 30 to 60 minutes after you run,” Burnham told Ivanhoe.
She recommends electrolytes, carbohydrates, and protein.
If you’re looking to start running this year, Burnham recommends a run-walk program. Alternate a walk for 30 seconds then a jog for 30 seconds until you feel confident in jogging longer and then you will build up to a run.
Contributors to this news report include: Marcy Wilder, Associate Producer; Shay Goldschmidt, Videographer; Roque Correa, Editor.
Source:
https://www.everydayhealth.com/workouts-activities/running-statistics/
* For More Information, Contact: Tom Johnson
Manager of External Communications for the AdventHealth Central Florida Division
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