Understanding the Complexity of Running

Running might appear straightforward at first glance, but effective training is far from simple. To truly excel, one must commit to consistent effort, education, and resilience. It's essential to grasp the fundamental aspects of physiology, recovery, strength training, and more. Above all, patience is key.

While I could discuss the technicalities of running for hours, I want to highlight five common misconceptions that often confuse runners. Additionally, I will share practical advice to replace these misconceptions and enhance your running journey. Let’s dive into some myth-busting that can help you maximize your training potential!

5 Myths to Discard for Better Running

These insights stem from my experiences as a runner and my interactions with numerous athletes in my capacity as a trainer and kinesiologist. Remember, every runner's path is unique; take what resonates with you and adapt it to your training. This guide is intended for healthy individuals who are already engaged in some form of training. Always consult a health professional if you have injuries or chronic conditions before starting a new exercise regimen.

#### Myth 1: "Super shoes will automatically make me faster."

If you've been in the running community for a while, you’re likely aware of "super shoes" like the Nike Air Zoom Alphafly NEXT% 2, Adidas Adizero Adios Pro 3, and Saucony Endorphin Pro 3. While these shoes may look impressive, they aren’t a one-size-fits-all solution. Many of these models offer minimal support, prioritizing lightweight efficiency over comfort, which can lead to discomfort or even injury for some runners.

For casual runners with just a couple of shoes, investing in super shoes isn’t necessary. Instead, focus on a reliable daily trainer and a versatile speed shoe. Serious runners with multiple pairs and a budget for high-end shoes should do their homework, trying them on treadmills and breaking them in before race day.

In essence, while super shoes may enhance performance for some, they are not universally beneficial.

#### Myth 2: "Hill sprints aren’t for me."

No matter your age or pace, hill sprints are a valuable addition to your training regimen. They can improve neuromuscular connections, enhance running form, and increase speed while placing less stress on joints. For practical tips on crafting a hill workout, I recommend checking out this insightful podcast from StrengthRunning. Once you embrace hill training, you’ll likely notice substantial improvements.

#### Myth 3: "I should rest right before my race."

The pre-race routine is often debated, but one thing is clear: a light jog or moderate strides before your race can be more beneficial than sitting idly. Activating your muscles and raising your heart rate gradually can prevent oxygen debt and help you start strong. A quick warm-up of 5-10 minutes, followed by some strides, can set you up for success right from the start.

#### Myth 4: "I don’t need to use heart rate while running."

Heart rate is arguably the most insightful metric for runners. While distance and pace have their place, they lack the flexibility and personal insight that heart rate provides. It reflects your current state based on various factors, such as sleep and stress. I suggest investing in a heart rate monitor and tracking your data over time to align your training intensities with your heart rate zones.

For those interested in deepening their understanding of heart rate training, consider exploring the work of Stephen Scullion, an Olympic marathoner and coach. Though it may take time to adapt, heart rate training can significantly enhance your performance.

#### Myth 5: "Strength training isn’t for aerobic-based athletes."

If you identify as a runner, incorporating strength training into your routine is essential. This doesn’t mean spending hours at the gym; rather, focus on running-specific drills and compound movements that enhance your overall performance. A lack of strength and mobility is a common factor in running injuries, so don’t overlook the importance of resistance training.

For tips on getting started with strength training as a runner, be sure to check out my guide!

Conclusion: Embracing the Journey

There you have it—five widely misunderstood concepts about running that may be hindering your progress. If you've been following ineffective training principles, don't be disheartened; it’s a common pitfall for many, including seasoned coaches and athletes. By recognizing and correcting these misconceptions, you can enhance your performance and enjoy greater longevity in the sport. Now, it's time to put in the effort and see the results!

You've got this!

-David Liira, Kin