How many times have you been told that "real runners" don’t walk — ever? What about believing you can eat whatever you want as long as you run the next day?
These are just a few of the running myths that can lead to injuries, weight gain, and overtraining.
So, before you lace up your shoes and head for the streets, consider these seven running myths.
Myth #1: You can’t gain or maintain muscle if you’re a runner.
False. You can run and maintain (or possibly gain) muscle mass as long as you’re eating enough calories and not over training. A study published inPLOS ONE found that endurance training does not impair the enhancement in maximal strength induced by a subsequent session of strength training.
Ultimately, running will only reduce your muscle size if you stop lifting and start running significant mileage. As long as you’re strength training at least three to four days per week, hitting each muscle group two times per week, and allowing enough time for rest, you will continue to gain strength.
Myth #2: You'll automatically lose weight if you’re a runner.
Ask any runner if they've ever gained weight while training for a race, and chances are, they will say they have. Running doesn't necessarily equal weight loss.
Just because you're burning calories during your training doesn't mean you're going to spend your day in a calorie deficit. Often times, people think they can eat whatever they want (including a diet packed full of processed foods and junk) when they're running several times a week.
Unfortunately, this thinking is what leads to extra pounds on the scale, despite high levels of cardio. Make sure yourdiet matches your activity level and you're eating a healthy, whole-foods diet.
Myth #3: Real runners don’t take walk breaks.
Try telling Jeff Galloway that. Known as one of the legends in marathon training, Galloway is the founder of theRun-Walk-Run method, uses a very specific ratio of running (for a predetermined amount of time), followed by a planned walking break (for a predetermined amount of time), and then repeating until your run is complete.
By incorporating planned walk breaks during your runs, you can reduce injury, increase pace recover quicker, and possibly run longer. And don't think it's just for beginners. Seasoned runners have also benefited from this method, especially if they are dealing with a nagging injury.
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