7 myths about running – GOOD SHAPE

1. The right thing is to stretch before training

MYTH. The static stretch and pull, where you reach out and hold your arm, leg, or other body part in one position for a few seconds before picking up the pace, is outdated. But warming up the muscles and preparing them for the race remains the rule. “It’s best to do five to 10 minutes of dynamic stretching (where you jump, do jumping jacks, squats, and arm and hip rotations) before and after exercise, which increases joint mobility and range of motion and prevents injury. ”, says personal trainer Carlos Klein. A review of scientific studies published in the journal of the American College of Sports Medicine concluded that holding muscles in a stretch for up to 45 seconds before running does not impair performance, but it does not improve it either; while doing dynamic stretching is always positive.

2. Running is better than walking

MYTH. What determines this is your goal – to lose weight, gain strength, tone your muscles? -, your fitness and the intensity of your training. Both activities provide great conditioning and muscle strengthening. Running burns more calories than walking, but puts a strain on your joints. An intense walk with inclines on the course can result in aerobic and muscular work similar to that of a light jog. The best exercise therefore depends on each person. “For those who are short of breath, have a medical restriction or don’t like running, walking is the best option”, says Carlos Klein.

3. Cramps indicate a lack of potassium

MYTH. “In fact, potassium deficiency can be placed at the end of the list of causes for this problem”, says Gerseli Angeli, exercise physiologist and coordinator of the Center for Physical Activity and Sports Medicine (Cemafe), in São Paulo. Contractions are more linked to low levels of magnesium and sodium, as well as insufficient hydration, lack of stretching and overexertion. That is, stuffing yourself with bananas is not the solution to never having a cramp again. At that time, it is best to stop, drink water or isotonic, stretch the affected area and wait for the pain to pass.

4. Sport destroys the knees

IT DEPENDS. Depending on the volume and frequency of practice, running can, yes, hurt the knees – even more so because we women are vulnerable to having imbalances in this joint, because of our anatomy and the smaller amount of muscles protecting the region. But running can have a positive impact on the health of the knees: when associated with strengthening exercises for the thigh muscles, it is possible to stabilize the joint, preserve the cartilage and prevent injuries.

5. You will have a butt and sagging breasts

MYTH. Sport is great for burning calories, but it doesn’t have the same efficiency when the goal is to tone the muscles – hence the importance of complementing the activity with another that helps in strengthening and gaining mass and leaves the body tough, such as functional gymnastics, pilates, bodybuilding or body pump. Still, you can’t say that he’s a villain with saggy breasts and butt. Include chest and glute exercises in your training routine and choose a top suitable for running, with wide straps and good bust support, which will help keep your breasts in place even with the bouncing stride.

6. The longer the stride, the better the run

MYTH. For Caio Vinícius de Souza, coach at MPR Assessoria Esportiva, in São Paulo, the length of the stride varies according to the profile and physical type of each runner. If your legs are short, for example, the long stride will require excessive effort. In that case, the ideal is to take shorter steps, in greater numbers, so you save effort and the exercise yields more. Even for those with long legs, strides that are too wide can result in greater energy expenditure and greater danger of injury from impact with the ground. Know your body, your limits and test different stride lengths until you find the most comfortable pace.

7. Training barefoot is better than with sneakers

IT DEPENDS. The trend of running with your feet on the ground (or in low-top shoes that allow you to move your foot as if you were barefoot) emerged a few years ago and divides experts. There are those who defend the choice by giving the example of Kenyan runners, who train barefoot and are beasts on the tracks. But you have to get used to this type of running to benefit – less impact, stronger foot and ankle musculature and lower risk of injury, according to a study by Harvard University, in the United States, which launched the controversy in the world of running. running. If you are a beginner, prefer a conventional tennis shoe, with impact absorption and stability. If you already run, you can try a minimalist model (more malleable, without damping), but the transition should be slow. “Start by warming up with the minimalist shoe and switch to the regular one at training time. Afterwards, alternate stretches with one and the other until you manage to do the entire route as if you were barefoot”, says Carlos Klein.