For most people, running is as simple as moving your legs. However, as you continue running, you may encounter various issues: running might make your legs thicker, you might gain weight instead of losing it, taking big strides to run faster might not be good for your shoes... More and more problems start to trouble you. Initially, you might not believe it, but eventually, you can't distinguish between what's true and what's false.
It's often said not to create, spread, or believe in rumors, but everyone has moments of carelessness and can easily fall into the trap of running myths.
Those seemingly logical principles might not be as we imagine. If you don't believe it, take a look at The pitfalls everyone encountered while running over the years— you might find you've paid your share of the 'intelligence tax' here.
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<strong>Running Pitfall 1: Running a lot will make your legs thicker</strong>
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"I want to say that consistently stretching before and after running won't make your legs thicker; it will only make them firmer and more toned!" —@Chen Juan634
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"Don't even talk about getting thicker; running will make your muscles disappear. Do you see any thick-legged runners from Ethiopia?" —@Arnold-Blue Sky Summer
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"Long-distance runners usually have slim legs. Remember to stretch, and beautiful legs will be waving at you!" —@Ling Bo Wei Bu123
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If you ever thought running made your legs thicker or gave you 'radish legs,' it might be due to two reasons:1. Overeating after running; 2. Temporary leg swelling causing an illusion.
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Developing regular and correct running habits won't make your legs thicker. Instead, it will make your leg muscles firmer, aiding in weight loss and maintaining the beauty of your leg lines.
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1. Master the correct jogging posture,maintain a continuous forward center of gravity;2. Stretch after running, following this order: back and hamstrings, quadriceps and hip flexors, adductors, calves, piriformis, and iliotibial band;3. Keep running sessions between 40-60 minutes, efficiently burning fat without over-exercising;4. Running speedon a treadmill should be maintained at 7-9 km/h. For those who prefer running on a track, a standard 400-meter track should take 2.5-3.5 minutes per lap;5. Running frequency: For weight loss, running 4-5 times a week is sufficient. Rest for a day after running for three consecutive days.
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<strong>Running Pitfall 2: Taking big strides will make you run faster</strong>
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"I used to think taking big strides would make me run faster, but that's not true. Big strides can cause injuries and even strain your groin. Small strides with a high frequency are the key." —@Crazy--
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"Small strides, high frequency, I fly freely." —@Fitness Runner-Brother Running
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To run faster, the primary goal is to increase your stride frequency, then increase your stride length. A large stride is a result of running fast, not the cause. With the correct running posture, focus on your landing point and increase your stride frequency to run faster. For beginners, don't worry about speed, don't worry about speed, don't worry about speed! (Important things are said three times.) The key is persistence and correct running posture.
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<strong>Running Pitfall 3: Running doesn't cost money</strong>
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"Who told me running doesn't cost money? Now people around me think I'm doing drugs." —@Frog Beats Tiger
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"Frequent running is not good for shoes!" —@Health is Fortune
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"A Garmin 935 cost me nearly 3k, Fast Antelope running shoes 499, and other stuff. Running is a pitfall." —@733_Veteran
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"Running is a sport that doesn't require much investment... That's all a lie." —@305_Lonely Walker
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Based on basic running gear, the annual cost is roughly as follows:
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Running shoes, assuming mid-range shoes at 500 yuan each, with frequent running, at least two pairs a year, totaling 1000 yuan;
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Two quick-dry short-sleeve shirts for summer, two long-sleeve shirts for autumn and winter, each costing 100 yuan, totaling 400 yuan;
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A waist pack, at least one per year, costing 40 yuan;
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Two pairs of shorts per year, each costing 80 yuan, totaling 160 yuan;
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Two pairs of long-distance compression socks per year, each costing 100 yuan, totaling 200 yuan;
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Winter compression clothing, one set can be worn for two years, but two sets are needed for rotation, so one set per year, costing 300 yuan;
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Participating in at least four races a year, with each race averaging 600 yuan, totaling 2400 yuan.
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On average, the annual cost of running is about 4500 yuan. Emmmm, this should be a moderate level.
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<strong>Running Pitfall 4: Just move your legs, no need to control your diet</strong>
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"Who said running helps you lose weight? I only feel my appetite increasing. If I don't eat, I can't run; if I eat, I can't lose weight." —@Chubby Liang
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"Can running give you six-pack abs? Why is my belly still so thick? Is it because I eat too much?" —@Peng Ruizhou
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"I've been running with Codoon for three years and often hear 'just move your legs, no need to control your diet.' I'm a meat lover. I happily run with Codoon and eat a lot of beef and lamb. Recently, my company health check revealed mild fatty liver." —@Sports__Unlimited
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No matter the amount of exercise, the duration shouldexceed 40 minutesto be effective. If you've been running for a long time and are still overweight, find the correct reason instead of giving up.
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The American College of Sports Medicine recommends combining strength training with running for weight loss, focusing on core muscle groups. Train 8-12 times a month, with each session lasting about an hour. Exercises include deadlifts, squats, push-ups, bench presses, and barbell rows.
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While exercise can burn calories, relying solely on exercise for weight loss is not very effective. To achieve lasting weight loss, you should also adjust your daily diet and control your calorie intake. Only when the calories burned exceed the calories consumed can you achieve weight loss.
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<strong>Running Pitfall 5: Running is beneficial except for knee injuries</strong>
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"People around me often say running is bad for the knees and advise me to stop running. I've been running for over two years and haven't felt any injuries. I take warm-ups and stretches seriously before and after running, and I don't run too much. I run comfortably and will continue to do so." —@Echownj
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"The most common thing I hear is that it's bad for the knees." —@Swallow57278771
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"My knees do hurt. I don't know if it's because I'm doing it wrong." —@Observer949429621
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The authoritative medical journal 'Journal of Orthopaedic & Sports Physical Therapy' states: "The incidence of arthritis in competitive runners is13.3%, while the incidence in sedentary people is10.2%, and the incidence in fitness runners is only3.5%. Excessive and high-intensity running may cause joint problems, but for regular fitness runners, running is beneficial for joint health."
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Many knee injuries are not caused by running itself but by factors such as running posture, terrain, and equipment. You need to make changes to avoid knee wear and tear.
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<img src="https://storage.googleapis.com/download/storage/v1/b/runboxapp-web-online.appspot.com/o/public%2F5280%2F1a660120-9ee6-11e8-9a47-0164fda4cf50.jpg!640m0?generation=1715752945007487&alt=media" alt="1.jpg" style="width:100%"/>
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What other running myths have you fallen into?
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Come to the comments section and help everyone avoid pitfalls~
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I hope these myths no longer become an excuse for you to avoid running.</p><p style="margin-left: 10px; margin-right: 10px; text-align: center;">Keep it up~ </p>
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