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<p>There are certainly common gym myths floating around the running community. My guess is because most runners don’t like strength training. Any excuse will do, right? The myths I will be talking about stems from the work by Richard Blagrove. Rich is a brilliant researcher and is world renowned for strength training and running performance. His book titled:&nbsp;<strong style="color: rgb(16, 94, 162);">Strength &amp; Conditioning for Endurance Running</strong>&nbsp;is insightful and highly recommended. I had the pleasure of interviewing Rich on my podcast The Run Smarter Podcast&nbsp;<a href="https://runsmarter.online/podcasts/strength-training-4-exercises-program-planning-for-runners-with-richard-blagrove/" rel="noopener noreferrer" target="_blank" style="color: rgb(16, 94, 162);"><strong>&amp; you can listen here.</strong></a></p><h3>Strength training for runners</h3><h3>M<strong style="color: inherit;">yth #1: Lifting weights will make me put on too much muscle</strong></h3><p>You might reason that an increase in body weight is detrimental for endurance running. After all, more energy is required to move a larger mass. But will you put on weight if you start lifting weights? Allow me to add a few comments to this topic:</p><p>Firstly, there are different ways to lift weights, and a runner shouldn’t be training for hypertrophy (bigger muscles). In fact,&nbsp;<strong style="color: rgb(16, 94, 162);">it takes an extremely dedicated gym go-er training at high volumes with a high protein diet to match, in order to gain muscle mass.</strong>&nbsp;The volumes and frequencies a runner requires for performance simply is not the same. Richard Blagrove describes the ‘Interference effect’. When strength and endurance training are programmed concurrently, the body will prioritise endurance performance. In other words, you will make strength gains without increasing muscle mass. Lastly, and importantly, gym goers work so hard to put on muscle! You will not stroll into a gym for the first time and see these gains. It’s similar to a gym goer deciding not to run because they don’t want to be a sub 3h marathon runner!</p><h3><strong style="color: inherit;">Myth #2: Weight training causes injury</strong></h3><p>With the correct technique achieved, and keeping in mind your training loads are not too excessive, the risk of injury is negligible. With past research establishing the ‘relative risk’, weight training encounters 2-4 injuries every 10,000 hours while cross-country runners accumulate 37 injuries per 10,000 hours.&nbsp;<strong style="color: rgb(16, 94, 162);">So when you think about it, running is actually a dangerous sport!</strong>&nbsp;Consider the load exposure a runner has when running. They subject their body to 5-6x their body weight through all structures below the knee. This is every single step! Compare this to a squat at 1-1.5x body weight repeated over 4 sets of 10. That’s nothing! It is also worth considering the proprioceptors in the muscle sending messages to the brain.&nbsp;<strong style="color: rgb(16, 94, 162);">Certain receptors called ‘golgi reflex tendons’ serve as a defense mechanism to ensure muscles do not ‘tear’ under slow/heavy loads.</strong>&nbsp;This makes acute muscular injuries very rare.&nbsp;</p><h3><strong style="color: inherit;">Myth #3: It will leave me with muscle soreness</strong></h3><p>Delayed onset muscle soreness (DOMS) is muscle soreness 24-48 hours after a training session, causing beneficial ‘micro-tears’ necessary for muscles to repair and become stronger. While this effect causes muscle soreness for a few days,&nbsp;<strong style="color: rgb(16, 94, 162);">evidence shows that running is largely unaffected by DOMS</strong>. All you need to do is perform a gradual warm-up and to start your run at a slow pace. Yes, you will be sore if you try something new. However, symptoms of DOMS become insignificant or mild after 3-4 weeks into your strengthening program. If DOMS is continuing to affect your walking, running, daily living you are probably training at an intensity that is too high.Mild to moderate DOMS has also been shown to have&nbsp;<strong style="color: rgb(16, 94, 162);">no impact on endurance performance</strong>.</p><h3><strong style="color: inherit;">Myth #4: To run fast, all I need to do is keep running</strong></h3><p>If you are serious about improving your running, eventually you will need to start introducing other strength qualities to the body and pushing through your plateaus to maximise your potential. It is true, performing more running sessions ticks the ‘specificity’ box and your body will physiologically adapt to the conditions you place it under, but sacrificing small units of running time to overload other physical qualities is also a wise choice. For instance, you would much rather receive the benefits of running economy and lactate thresholds through 1-2 strength sessions a week rather than make small gains with adding on more running sessions. You are also ticking the boxes of 1. Improved efficiency 2. Less chance of injury 3. Introducing variety.</p><h3><strong style="color: inherit;">Myth #5: Endurance performers need muscular endurance, not muscular strength</strong></h3><p>When it comes to strength training for runners, it seems intuitive that if you want to improve your endurance, go for a run. If you want to improve strength, lift some weights. Given that you spend most of your training time running, it is much more sensible to spend your S&amp;C sessions overloading other important qualities. If you want to improve your muscular endurance, don’t waste your time in the gym, go for a run! If you want to experience all the running benefits that come with strength training then lift some weights! The benefits of strength training is outside the scope of this post but I have recorded an entire podcast season on these benefits.&nbsp;<a href="https://runsmarter.online/podcasts/strength-training-1-strength-training-injury-risk-injury-prevention/" rel="noopener noreferrer" target="_blank" style="color: rgb(16, 94, 162);"><strong>You can listen by clicking on episode 1 here.</strong></a></p><h4>Relevant Blogs:</h4><p><a href="https://runsmarter.online/do-i-need-to-strengthen-my-feet-for-running/" rel="noopener noreferrer" target="_blank" style="color: rgb(16, 94, 162);">Do I need to&nbsp;<strong>strengthen my feet</strong>&nbsp;for running?</a></p><p><a href="https://runsmarter.online/how-do-i-strengthen-my-calves-for-running/" rel="noopener noreferrer" target="_blank" style="color: rgb(16, 94, 162);">How do I&nbsp;<strong>strengthen my calves</strong>&nbsp;for running?</a></p><p><a href="https://runsmarter.online/am-i-strong-enough-to-run/" rel="noopener noreferrer" target="_blank" style="color: rgb(16, 94, 162);">Am I&nbsp;<strong>strong enough</strong>&nbsp;to run?</a></p><p><a href="https://runsmarter.online/strength-exercises-for-runner-at-home/" rel="noopener noreferrer" target="_blank" style="color: rgb(16, 94, 162);"><strong>Strength exercises</strong>&nbsp;for runner at home</a></p><h4>Relevant Podcasts:</h4><p><a href="https://runsmarter.online/podcasts/strength-training-4-exercises-program-planning-for-runners-with-richard-blagrove/" rel="noopener noreferrer" target="_blank" style="color: rgb(16, 94, 162);">Strength training 4: Exercises &amp; program planning Richard Blagrove</a></p><p><a href="https://runsmarter.online/podcasts/strength-training-5-keep-your-feet-strong-with-podiatrist-tim-bransdon/" rel="noopener noreferrer" target="_blank" style="color: rgb(16, 94, 162);">Strength Training 5: Keep your feet strong with Podiatrist Tim Bransdon</a></p><p><a href="https://runsmarter.online/podcasts/qa-2-answering-all-your-strength-training-questions/" rel="noopener noreferrer" target="_blank" style="color: rgb(16, 94, 162);">Q&amp;A #2: Answering all your strength training questions</a></p><h4>References:</h4><p><a href="https://www.amazon.com.au/Strength-Conditioning-Endurance-Running-BLAGROVE/dp/1847979874" rel="noopener noreferrer" target="_blank" style="color: rgb(16, 94, 162);">You can find Richards book: Strength &amp; conditioning for endurance runners here.</a></p>

Common Strength Training Myths for Runners

<p>Muscle tightness is a common situation for runners. They stretch and foam roll, which MIGHT offer short term relief but quickly returns after the next run. With runners desperate for an explanation and a solution, I thought I would share my thoughts.</p><h3>The muscle tightness ‘perception’</h3><p>Firstly, it is in my opinion that the ‘perception’ of tightness is mostly muscle soreness or muscle fatigue. I remember when I started running my calves felt like they were going to explode. After a run I would stretch and hobble around the house for 2 days until they felt okay to run again. I interpreted this as tightness because when I went to stretch the muscle it would feel sore and would offer relief (for about 5-10 minutes). But in reality, this wasn’t muscle tightness. This was the response to my muscles being put through an endurance-based task it was not accustomed to. And after a few months my calves had ‘adapted’ and all the ‘tightness’ went away. Even without stretching.</p><h3>Is stretching the answer?</h3><p>Those who have read my&nbsp;<a href="https://runsmarter.online/running-and-stretching-is-there-benefit/" rel="noopener noreferrer" target="_blank" style="color: rgb(16, 94, 162);">previous blogs</a>&nbsp;will see that static stretching doesn’t provide much for muscle recovery (along with foam rollers &amp; massage balls), and because running doesn’t require a lot of ‘flexibility’ there are very few runners who actually need to stretch in order to achieve correct running bio-mechanics.</p><h3>What is the solution?</h3><p>So back to the ‘perception’ of muscle tightness. If you feel you are hobbling around after running and waking up the next day feeling 80 years old here are my suggestions:</p><ol><li>Enhance your recovery:&nbsp;<a href="https://runsmarter.online/does-sleep-affect-my-running/" rel="noopener noreferrer" target="_blank" style="color: rgb(16, 94, 162);">Adequate sleep</a>,&nbsp;<a href="https://runsmarter.online/podcasts/gut-health-for-running-performance-with-chloe-mcleod/" rel="noopener noreferrer" target="_blank" style="color: rgb(16, 94, 162);">nutrition</a>&nbsp;&amp; overall well-being to help muscle recovery.</li><li>Rest days: Make sure you are taking enough rest days based on your body’s individual recovery needs. Also, keep in mind that as you get older, your body needs more time to recover.</li><li>Consider lowering your overall intensity: Generically, 80% of your training should be easy running. Find the ratio that allows you to recover and thrive during the hard sessions.</li><li>Patience: Just like my calves, allow the body time to adapt for the power and endurance.</li></ol><h4>Relevant Blog posts</h4><ul><li><a href="https://runsmarter.online/running-and-stretching-is-there-benefit/" rel="noopener noreferrer" target="_blank" style="color: rgb(16, 94, 162);">Running &amp; Stretching is there any benefit</a></li><li><a href="https://runsmarter.online/what-is-the-perfect-warm-up-before-running/" rel="noopener noreferrer" target="_blank" style="color: rgb(16, 94, 162);">What is the best way to warm up before running?</a></li><li><a href="https://runsmarter.online/understanding-muscle-cramping/" rel="noopener noreferrer" target="_blank" style="color: rgb(16, 94, 162);">What you need to understand about muscle cramping</a></li></ul><h4>Relevant Podcast episodes</h4><ul><li><a href="https://runsmarter.online/podcasts/qa-3-warm-up-stretching-recovery-tips/" rel="noopener noreferrer" target="_blank" style="color: rgb(16, 94, 162);">Q&amp;A #3: Warm-up, stretching &amp; recovery tips</a></li><li><a href="https://runsmarter.online/podcasts/understanding-good-pain-bad-pain-for-runners-with-dane-verwey/" rel="noopener noreferrer" target="_blank" style="color: rgb(16, 94, 162);">Understanding good pain &amp; bad pain Dane Verwey</a></li></ul><h4>References</h4><ul><li><a href="https://www.painscience.com/articles/stretching.php" rel="noopener noreferrer" target="_blank" style="color: rgb(16, 94, 162);">Pain Science blog: Quite a stretch</a></li></ul>

Why stretching does not help tight muscles

<p>It fascinates me the variation between individuals running and stretching. Some will put on their shoes and break-out into their jog while others spend 10-15 minutes stretching before and after. Is one preparation better than the other? Are we putting ourselves at risk if we don’t stretch? There are often misconceptions around static stretching and I’ll often hear comments like&nbsp;<strong style="color: rgb(16, 94, 162);">“I hate stretching before a run but it’s very important”</strong>&nbsp;or&nbsp;<strong style="color: rgb(16, 94, 162);">“I’m always injured because I don’t stretch”</strong>. So let’s clear a few things up.</p><h3><strong style="color: inherit;">Running &amp; Static Stretching</strong></h3><p>I believe runners shouldn’t get caught up in static stretches if the body doesn’t feel the need to do so. Static is the ‘stretch &amp; hold’ type &amp; doesn’t hold a lot of weight when it comes to preparing your body for running. For me this makes sense. The body doesn’t go through extreme ranges of movement when running like a dancer or a gymnast would. This is backed up with scientific guidelines that suggest&nbsp;<strong style="color: rgb(16, 94, 162);">you</strong>&nbsp;<strong style="color: rgb(16, 94, 162);">should only do light static stretches right before a run if tight joints &amp; muscles are negatively impacting your stride function</strong>. In other words, your ‘biomechanics’. While this seems like a sensible statement, the vast majority of runners will not require such preparation and the muscles will be ready for the range of movement required if you were to run straight away.</p><h3><strong style="color: inherit;">Stretching &amp; Running Injuries</strong></h3><p>Studies such as Baxter et al 2016 have compiled large amounts of literature and found that the majority of studies suggest&nbsp;<strong style="color: rgb(16, 94, 162);">stretching has no impact on the risk of chronic injuries in endurance runners</strong>. This includes injuries such as illiotibial band friction syndrome, achilles tendinopathy and plantar fasciitis. It has shown that long-term stretching can potentially increase the compliance of the muscle–tendon unit and may allow greater force production at longer muscle lengths (McHugh &amp; Nesse, 2008) which may be relevant to other sporting disciplines; however, for endurance running these potential benefits are not clinically beneficial. With this statement in mind, it seems that activities requiring a greater force production like dunking a basketball or quickly changing direction may have some benefit to stretching. However, running does not require such high demands on the body.</p><h3><strong style="color: inherit;">Stretching for recovery after running</strong></h3><p>Another seemingly beneficial effect of static stretching is recovery. However, High et al. (1989) conducted a study that investigated the effect of stretching on delayed onset muscle soreness (DOMS) of 62 healthy participants in order to investigate these claims. There was a static stretching group and a control group (no stretching) and the results demonstrated that there was no significant difference between muscle soreness over the following 5 days. These findings were supported by a number of additional studies, including Herbert et al. (2011) who reported there was no evidence suggesting static or dynamic stretching performed before or after exercise had the ability to reduce the severity or duration of DOMS.&nbsp;</p><h3><strong style="color: inherit;">Stretching for certain injuries</strong></h3><h4><strong style="color: inherit;">ITB Stretching</strong></h4><p>ITB friction syndrome is due to an&nbsp;<strong style="color: rgb(16, 94, 162);">overload</strong>&nbsp;usually from increased training and certain biomechanical factors.&nbsp;<a href="https://runsmarter.online/podcasts/itb-friction-syndrome-what-you-need-to-know/" rel="noopener noreferrer" target="_blank" style="color: rgb(16, 94, 162);"><strong>I recorded a podcast episode all about ITB friction sysndrome on the Run Smarter Podcast</strong></a>. But the bottom line, ITB friction syndrome is not due to ITB tightness, and stretching the thick ITB fascia cannot lengthen its properties. A fantastic article on ITB stretching can be found&nbsp;<a href="https://www.painscience.com/articles/iliotibial-band-syndrome-stretch.php" rel="noopener noreferrer" target="_blank" style="color: rgb(16, 94, 162);">at the Pain Science website here.</a></p><h4><strong style="color: inherit;">Patellofemoral pain</strong></h4><p>When I was training to be a physiotherapist in 2012, I was taught that the floating patella (kneecap) was manipulated by muscle tightness &amp; muscle weakness. It only made sense to stretch the ‘tight’ muscles while strengthening the weak muscles. Well,&nbsp;<strong style="color: rgb(16, 94, 162);">current evidence now directs the cause of patellofemoral pain to ‘overload’.&nbsp;</strong>Therefore, strengthening the entire knee to tolerate higher loads, while maintaining a healthy running program now seems the more effective approach. For more information you can listen to<strong style="color: rgb(16, 94, 162);">&nbsp;</strong><a href="https://runsmarter.online/podcasts/all-things-runners-knee-with-the-boys-from-thats-running-podcast/" rel="noopener noreferrer" target="_blank" style="color: rgb(16, 94, 162);"><strong>this podcast episode on all things runners knee</strong></a><strong style="color: rgb(16, 94, 162);">.</strong></p><h4><strong style="color: inherit;">High hamstring tendinopathy</strong></h4><p>Correct management of a high hamstring tendinopathy is to treat it like an insertional tendinopathy. This is similar to an insertional Achilles tendinopathy. Therefore, we need to avoid ‘compression’ during a state of high irritation. Stretching the hamstring is one way to cause compression. In other words,&nbsp;<strong style="color: rgb(16, 94, 162);">stretching makes this condition worse!</strong>&nbsp;For more information on this topic head to&nbsp;<a href="https://runsmarter.online/mistakes-runners-make-with-hamstring-tendinopathy/" rel="noopener noreferrer" target="_blank" style="color: rgb(16, 94, 162);"><strong>Common Mistakes a runner makes with their hamstring rehabilitation</strong>.</a></p><h4><strong style="color: inherit;">Plantar fasciitis</strong></h4><p>The effects of stretching for plantar fasciitis can vary from runner to runner. For some, it can provide temporary relief. However, evidence directs long-term management towards loading. With randomised control trials (RCTs)&nbsp;<strong style="color: rgb(16, 94, 162);">favoring strengthening over stretching for plantar fasciitis treatment.</strong></p><h3><strong style="color: inherit;">When SHOULD runners stretch?</strong></h3><p>I don’t want this article to oppose stretching. However, we do need to get our facts straight and not be misguided with the effects of stretching. So let’s finish on a positive note with some points on when a runner should stretch.</p><ol><li>IF IT FEELS GOOD! You should stretch, get a massage, use a foam roller if it feels good. Personally, I like to stretch for 5-10 seconds for each muscle group before I leave the house for a run because I know it makes me feel better and more prepared. For others it may be less, it may be more. However, if you are suffering from a tendinopathy that is irritated from compression, stretching may momentarily feel good but is not advised.&nbsp;</li><li>If you are within the very small percentage of runners who have altered biomechanics without stretching. To which, gentle dynamic stretches will suffice. Masters runners over the age of 50 may benefit from stretching and a lot of professionals advise older runners to start prioritizing stretches. For more on masters runners listen to this podcast episode&nbsp;<a href="https://runsmarter.online/podcasts/survive-thrive-as-a-masters-runner-with-matt-walsh/" rel="noopener noreferrer" target="_blank" style="color: rgb(16, 94, 162);"><strong>Survive &amp; thrive as a masters runner with Matt Walsh</strong></a></li><li>Potentially for high power based workouts. Runners will often hit the gym. Do HIIT classes and mix up their running with strides or hill workouts. These scenarios may require greater range of movement and the routine to prepare the body needs to factor in. A dynamic warm-up may be more effective than static stretching but will still offer benefits.&nbsp;&nbsp;</li></ol><p>So continue stretching if you wish, just make sure it is accompanied with the correct intentions. Good luck!</p><h4>Relevant Podcast Episodes:</h4><ul><li><a href="https://runsmarter.online/podcasts/qa-3-warm-up-stretching-recovery-tips/" rel="noopener noreferrer" target="_blank" style="color: rgb(16, 94, 162);">Q&amp;A #3:&nbsp;<strong>Warm-up, stretching &amp; recovery tips</strong></a></li><li><a href="https://runsmarter.online/podcasts/survive-thrive-as-a-masters-runner-with-matt-walsh/" rel="noopener noreferrer" target="_blank" style="color: rgb(16, 94, 162);">Survive &amp; thrive as a&nbsp;<strong>masters runner</strong>&nbsp;with Matt Walsh</a></li></ul><h4>Relevant Blogs:</h4><ul><li><a href="https://runsmarter.online/why-stretching-wont-help-muscle-tightness/" rel="noopener noreferrer" target="_blank" style="color: rgb(16, 94, 162);">Why&nbsp;<strong>stretching&nbsp;</strong>won’t help muscle tightness</a></li><li><a href="https://runsmarter.online/understanding-muscle-cramping/" rel="noopener noreferrer" target="_blank" style="color: rgb(16, 94, 162);">Understanding muscle<strong>&nbsp;cramping</strong></a></li><li><a href="https://www.painscience.com/articles/stretching.php" rel="noopener noreferrer" target="_blank" style="color: rgb(16, 94, 162);">Pain Science Blog on Stretching</a></li></ul><h4>Reference:</h4><ul><li><a href="https://www.researchgate.net/publication/311376816_Impact_of_stretching_on_the_performance_and_injury_risk_of_long-distance_runners" rel="noopener noreferrer" target="_blank" style="color: rgb(237, 24, 74);">Baxter, McNaughton, Sparks, Norton &amp; David. Impact of stretching on the performance and injury risk of long-distance runners.&nbsp;<em>Research in Sports Medicine,&nbsp;</em>2016.</a></li></ul>

Running & Stretching: Is there benefit?

<p>A great topic for new and experienced runners. When I ask clients what their running warm-up routine is most of them reply with, ‘I know I should probably stretch more’. One of the first blog posts I wrote talked&nbsp;<a href="https://runsmarter.online/running-and-stretching-is-there-benefit/" rel="noopener noreferrer" target="_blank" style="color: rgb(16, 94, 162);">about static stretching</a>&nbsp;and how it is not necessary. The evidence shows no improvement in running economy, performance or recovery when it comes to static stretching. So how should runners warm up?</p><h3>Who should be stretching?</h3><p>If you can imagine a U-shaped graph depicting the stiffest runners on the left and mobile runners to the right 90% of runners will fit in the middle. The majority of runners who fit in this 90% do not need to focus on static stretches because they already have enough mobility required for running. For those at the for left, their joints are so stiff that it starts to effect their bio-mechanics and may benefit from static stretches.</p><p><strong style="color: rgb(16, 94, 162);">So, what should most of us do?&nbsp;</strong>Running warm-ups are designed to prepare the body for what lies ahead. This includes increasing your bodies temperature, increasing your heart-rate, prepare your joints for movement and prepare the soft tissues for the bounding ahead. To achieve these aims we can:</p><ul><li>Jog on the spot 1-2 mins</li><li>Perform light leg swings 1 min</li><li>Butt flicks and high knees 20 reps each</li><li>Starting at a slower speed and building up to your desired pace</li></ul><p>If I run first thing in the morning and feel a bit stiff, I will do a quick 5-10 seconds of static stretches, focusing on hip extension. The faster I plan to run, the more I focus on a warm-up. If I plan my slow runs, I just run. I hope you have found this useful.</p><h4>Relevant Blog posts</h4><ul><li><a href="https://runsmarter.online/running-and-stretching-is-there-benefit/" rel="noopener noreferrer" target="_blank" style="color: rgb(16, 94, 162);">Running &amp; Stretching is there any benefit</a></li><li><a href="https://runsmarter.online/can-i-become-a-better-runner-treadmill-running/" rel="noopener noreferrer" target="_blank" style="color: rgb(16, 94, 162);">Can I Become A Better Runner, Only Using A Treadmill?</a></li><li><a href="https://runsmarter.online/what-is-the-best-running-surface/" rel="noopener noreferrer" target="_blank" style="color: rgb(16, 94, 162);">Find out what is the best running surface</a></li><li><a href="https://runsmarter.online/why-stretching-wont-help-muscle-tightness/" rel="noopener noreferrer" target="_blank" style="color: rgb(16, 94, 162);">Why stretching won’t help muscle tightness</a></li></ul><h4>Relevant Podcast episodes</h4><ul><li><a href="https://runsmarter.online/podcasts/qa-3-warm-up-stretching-recovery-tips/" rel="noopener noreferrer" target="_blank" style="color: rgb(16, 94, 162);">Q&amp;A #3: Warm-up, stretching &amp; recovery tips</a></li></ul><h4>References</h4><ul><li><a href="https://www.painscience.com/articles/stretching.php" rel="noopener noreferrer" target="_blank" style="color: rgb(16, 94, 162);">Pain science blog on stretching</a></li></ul>

What is the best way to warm up before running?

<p>I have been blown away with the volume of runners testing out their knowledge with the&nbsp;<a href="https://brodiesharpe.typeform.com/to/D3dKIt" rel="noopener noreferrer" target="_blank" style="color: rgb(16, 94, 162);">Run Smarter Quiz.</a>&nbsp;Currently I have 300 runners complete the 30 question quiz covering pain science, injury management and running technique. So in addition I decided to create blog to debunk misconceptions and reveal the population’s understanding of certain topics.</p><h3>Weaker runners get injured more often (true or false)</h3><p>That some time to think about this. If you answered true you would agree with 65.8% of runners. This is a tricky one because based on studies, it seems all runners get injured at relatively the same rate without common traits. For instance weekly mileage, shoes type, amount of experience, running form and of course strength.</p><blockquote>“Evidence is skimpy for strength training contributing to ‘injury prevention’ but is gold standard for injury management and recovery”.</blockquote><p>There is some emerging evidence that particular running technique traits may increase the likelihood of injury. For example over-reaching and hip drop, but injury prevention studies are very hard to conduct so we cannot currently draw any conclusions. It makes sense that strengthening will build up your capacity to tolerate the high loads required for running, but the bio-psycho-social realm of injuries are so multi-factorial, it is proving tough to predict.</p><h3>Most runners should transition from a heel strike to a forefoot strike</h3><p>I wanted to acknowledge this response because 71.7% identified this question as false. You are correct! I have seen a growing belief that running on your toes will help performance and reduce risk of injury. Particularly after the release of the book ‘<a href="https://www.booktopia.com.au/born-to-run-christopher-mcdougall/book/9781846684227.html" rel="noopener noreferrer" target="_blank" style="color: rgb(16, 94, 162);">Born to Run’</a>. But, studies show 80% of ALL distance runners, from recreational to elite, are heel strikers. Additionally, research shows no difference in injury rates or performance when comparing toe running to heel striking. As mentioned above what may matter is how far forward to are initially making contact. In other words, if you are over-reaching when you contact the ground you may want to bring your foot closer in.</p><h3>A chronic tendinopathy will most likely revert back to a normal tendon if treated well</h3><p>With the&nbsp;<a href="https://bjsm.bmj.com/content/50/19/1187" rel="noopener noreferrer" target="_blank" style="color: rgb(16, 94, 162);">pathology continuum model</a>&nbsp;presented by Jill Cook &amp; Ebony Rio, a ‘degenerative tendon’ (poorly managed for &gt;6 months) begins irreversible structure changes. With 62% identifying the statement as true, the answer is in fact false. However this often discourages runners but in reality you shouldn’t have much to worry about. When a tendinopathy reaches this stage, therapy is still aimed toward pain-free running. And yes, you can still run pain free and have a full functioning tendon. This is created by strengthening the ‘healthy’ portion of the tendon with a well-structured strength and conditioning program.</p><h3>There is an increased risk of injury if you reduce your sleep from 8 to 6 hours per night</h3><p>A massive gold star for 90% of you who answered true! There hasn’t been a lot of adult studies focused purely on runners, but there has been plenty of team sports &amp; adolescent running populations tested. For more information on this topic, you can head to my blog&nbsp;<a href="https://runsmarter.online/does-sleep-affect-my-running/" rel="noopener noreferrer" target="_blank" style="color: rgb(16, 94, 162);">Will sleeping improve my running?</a>&nbsp;This illustrates the multi-factorial point in question 1 with adolescents increasing likelihood of injury by 70% with reduced sleep. If you like hearing these quiz explanations I have recording 3 podcast episodes addressing more running misconceptions.</p><h4>Relevant Blog posts</h4><ul><li><a href="https://runsmarter.online/does-sleep-affect-my-running/" rel="noopener noreferrer" target="_blank" style="color: rgb(16, 94, 162);">Will sleeping better improve my running?</a></li><li><a href="https://runsmarter.online/top-3-tips-about-tendon-pain/" rel="noopener noreferrer" target="_blank" style="color: rgb(16, 94, 162);">Tendon pain: The top 3 tips all runners should know</a></li><li><a href="https://runsmarter.online/am-i-strong-enough-for-running/" rel="noopener noreferrer" target="_blank" style="color: rgb(16, 94, 162);">How to know if you are strong enough for running</a></li></ul><h4>Relevant Podcast episode</h4><ul><li><a href="https://runsmarter.online/podcasts/running-technique-insight-for-injury-prevention-performance-with-chris-bramah/" rel="noopener noreferrer" target="_blank" style="color: rgb(16, 94, 162);">Running Technique insight Chris Bramah</a></li><li><a href="https://runsmarter.online/podcasts/addressing-common-running-misconceptions-part-3-tendinopathy/" rel="noopener noreferrer" target="_blank" style="color: rgb(16, 94, 162);">Addressing common running misconceptions 3: Tendinopathy</a></li><li><a href="https://runsmarter.online/podcasts/addressing-common-running-misconceptions-part-2-running-form/" rel="noopener noreferrer" target="_blank" style="color: rgb(16, 94, 162);">Addressing common running misconceptions 2: Running Form</a></li></ul><h4>Reference</h4><ul><li><a href="https://brodiesharpe.typeform.com/to/D3dKIt" rel="noopener noreferrer" target="_blank" style="color: rgb(16, 94, 162);">Take the Run Smarter Quiz</a></li></ul><p><br></p>

Strength & Flexibility Misconceptions

Common Strength Training Myths for Runners

Why stretching does not help tight muscles

Running & Stretching: Is there benefit?

What is the best way to warm up before running?

How to become a smarter runner: Quiz results

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Strength & Flexibility Misconceptions

Common Strength Training Myths for Runners

Why stretching does not help tight muscles

Running & Stretching: Is there benefit?

What is the best way to warm up before running?

How to become a smarter runner: Quiz results

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Your privacy