ON PACE n ASK THE EXPERTS
Myth
Busters
16
WOMENSRUNNING.COM | MARCH/APRIL 2012
PHOTO JUICYIMAGES.NET
Do you know your
running facts from fiction?
Dr. Jason Karp, a nationally
recognized running coach
with a Ph.D. in exercise
physiology sheds some
light on popular lore.
MYTH #1
MYTH #2
MYTH #3
Running is bad for
your knees.
Women shouldn’t
run while pregnant.
Runners should
stretch daily.
Dr. Jason Karp: People assume that
because running requires pounding the
ground, it must be damaging to your
knees—but this myth is completely
false. There’s no research that shows
a greater instance of joint issues or
osteoarthritis in people who run versus
those who do not. On the contrary,
studies show that running can be
bene-ficial for joints as it strengthens
the surrounding musculature and
increases bone density.
JK: Running is actually very good for
pregnant women. It can help ease delivery and encourage the flow of blood,
oxygen and nutrients to the developing
fetus. Almost all women can run up
until the third trimester, and many can
run through their final trimester. However, I don’t recommend that women
try to increase their mileage or speed
while pregnant, as the body is already
under a good deal of stress during this
time. And always discuss your exercise
plans with your doctor.
JK: Research shows that the only
benefit of stretching is to increase
your flexibility. There is no evidence
that stretching will ward off injury
or improve your speed. If you stretch
before you run, this may actually have
a negative impact on performance.
Runners who want to increase their
flexibility should stretch only after
running, or even better, completely
apart from their running workout.
MYTH #4
MYTH #5
MYTH #6
The pricier the
shoe, the better it is
for your foot.
Eating pasta the
night before a
race will boost
performance.
Running in the cold
will damage your
lungs.
JK: More expensive doesn’t necessarily equal better. It can mean there’s
more technology in the shoe—or it
can simply mean that it’s a flashy new
model with a high markup price. Most
runners don’t require all the bells
and whistles found in fancy styles.
The best shoe for you comes down to
what you need for your foot type and
running style. Look for a shoe that
matches your level of pronation and
feels comfortable immediately out of
the box.
JK: There is no need to “carbo load” for
any race under two hours long. Eating
pasta before a 5k or 10k will provide no
benefit at all. If you are racing a marathon, you should add more carbs to
your diet, but start doing so two weeks
before your race—not the night before.
When you begin tapering for the race,
I recommend increasing your intake of
carbs so that they account for 70 percent of your total daily calories. This
will maximize the storage of glycogen
in your muscles, which can provide
energy late into the race.
JK: Our bodies have a very good
system of heating and moistening air.
Unless temperatures are well below 0
degrees, there is absolutely no danger
in running in the cold. The burning
sensation some people feel while running in frigid temperatures is a harmless nervous response. Just like when
you eat something cold and it hurts
your teeth, when you breathe cold air,
your throat may sting. The discomfort
won’t cause any damage, and the air
will warm up by the time it reaches
your lungs. n
Dr. Jason Karp is a nationally recognized coach and owner of runcoachjason.com. He holds a Ph.D. in exercise physiology and is
founder and coach of REVO2LT Running Team and Dr. Karp’s Run-Fit Boot Camp. He is the author of four books, including 101
Developmental Concepts & Workouts for Cross Country Runners, 101 Winning Racing Strategies for Runners and Running for Women.
MARCH/APRIL 2012 | WOMENSRUNNING.COM
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