How to start running
Myth 3: you need to run from heel to toe or, conversely, from toe to heel
Opinion. There is a lot of controversy about how best to land for runners during long runs or jogging: toe or heel. Even coaches have completely opposite opinions with different argumentation.
Understanding. German scientists believe that those who land on toes are more likely to be injured than those who land on the heels. In addition, there is evidence that running with a kick on the heel is more effective. British scientists are convinced that the opposite is true: the heels are injured more often than the socks.
One study tried to retrain heel-toe runners to land on their toes. As a result, they became more likely to get injured and showed no improvement in running performance.
In another study, it was found that marathoners most often run with support on the heel. It is believed that the trauma when placing the foot on the heel is not associated with a blow to the heel bone, but with an excessively wide step.
True. It seems that the choice depends on the physiological characteristics of the runner, and there is no single rule. It turns out that it is better to run the way it is convenient, without trying to retrain yourself.
Myth 4: Stretching is needed before and after running.
Opinion. Many people find stretching to be the best warm-up before running and a good way to restore muscle after running.
Understanding. With a stretch, everything is ambiguous. German scientists have found that pre-stretching reduces the performance of sprinters. An analysis of several studies has shown that stretching before running can actually slow you down and not protect you from injury.
In another study, it turned out that the number of injuries in runners who stretched and not stretched was about the same. And in general, static exercises shouldn't be the only kind of warm-up before training.
Stretching after running is also not easy - American scientists gathered athletes, divided them into three groups and offered them different types of recovery: walking and jogging, lying on the couch or stretching. The best indicators were for those who recovered actively. The results of stretched athletes and people lying on the couch were no different.
True. If you like stretching, you can do it, there will be no harm, but it is better to combine static warm-up with dynamic exercises. Also, myofascial massage using a special roller is now in vogue. There is already research that has shown that this massage affects the strength of the knee extension and increases the mobility of the knee joint. In general, the participants' range of movements became wider, while the strength indicators did not decrease. It turns out that they can replace the usual stretching.
