Publishing myths and facts

This text was written by a TecMundo columnist; Learn more at the end.

Last week, I wrote about how we complicate physical exercise under the influence of various aspects. Despite the challenges people face in being physically active, It is possible to observe that some types of exercise and sports, such as running, increase..

In order not to complicate things in the race, I invited one of Brazil’s top running experts, Physiotherapist Raquel Castanharo, with a master’s degree in Biomechanics from USP, to clarify important aspects of the sport.

In the last column, Raquel states that she is concerned about the influence of clippings and exhibitions on the Internet, because the comparison between people is so great today, which can prevent a person from starting or even continuing to exercise. initial desire to run fast or long distance.

“No body that starts from scratch can achieve amazing results in a short time. Speaking of time, everyone has their own time,” emphasizes Castanharo.

I asked Raquel to explain the 5 most frequently asked questions among runners, based on current scientific evidence. Myths and realities of running. See what he replied:

5 myths and facts about running you need to know

Does running damage your knees?

“This is a big myth. It’s common to believe that running damages your knees in the long run, but all scientific evidence on the subject actually shows the opposite: Runners’ knees are healthier than non-runners.

Studies have shown that the incidence of osteoarthritis increases in people who run. hobby It is 3.5%. In sedentary people, this rate increases to 10.2% and they are subject to more surgeries to place hip and knee prostheses. It’s different when we’re talking about high performance, but it’s clear that running for your health is much better for your knees than a sedentary lifestyle,” Castanharo warns.

Science is developing and it is up to us to change what we believe: If it was said in the past that “our knees are like car tires, if we use them too much, we will wear out”, our body seems to be dynamic and dynamic. It has the capacity to regenerate, especially with exercise.

Read more:

Stretch before running to prevent injuries?

“Stretching does not prevent injuries or improve performance. Science has produced a lot of content on this topic in the last two decades, but there is an interesting (and somewhat sad) phenomenon about the dissemination of evidence: It takes approximately 17 years for a scientific discovery to “go viral” among the public. .

Therefore, it is only today that some people are familiar with the idea that stretching does not prevent injuries. And if you’re not, that’s it. However, if you like to stretch before running, do so. No problem. This is absolutely not necessary,” Castanharo points out.

Do you run on the treadmill or on the street?

Raquel states that the best place to run is where one feels best. “The differences in biomechanics (the way the body moves) on the treadmill and on the street are minimal. The treadmill will not help with shock absorption as significantly as people think. If a person runs in a way that hurts, the treadmill alone will not protect you when you are on the ground.”

Preventing running injuries involves taking care of some aspects of your own body, mind, and training. It is very important for a person who wants to quit a sedentary lifestyle to feel good while running in order to form the habit of physical activity. So if you don’t like the treadmill, don’t go. At least at the beginning of your running life,” Castanharo warns.

Do you run in sneakers or barefoot?

Raquel said, “We humans are one of the best running species in existence (can you think of an animal other than a horse that can run 42 km without stopping? Answer:) homo sapiens).

We are designed through evolution to run. The calf grew into a propeller and the toes became smaller to avoid breaking them while running. Running is natural. It’s in our DNA, and during this evolutionary period, there were no shoes, so our bodies were designed to run barefoot.

But we are also designed to move all day and not sit in front of the computer too much, which is today’s reality. Previously, the foot was constantly stimulated while adapting to irregularities in the terrain. Today, we spend all day with our feet motionless and protected by shoes. Our feet are a little weak. Therefore, it is not wrong to run barefoot as long as there is a process of adaptation and strengthening.

When I think about today’s world, I can say that running barefoot is not ideal. Our feet become “happy” thanks to sneakers. “But if you want to run barefoot, remember to strengthen your feet and calves, go slowly and be careful not to damage the skin of your feet due to broken glass and other things on the ground.”

Is there a better shoe for running?

While the sneaker industry would have us believe there are better types of sneakers, Raquel, based on science, simplifies it this way: “The shoe you wear on your foot and feel comfortable in. Yep, it’s that simple. Sneakers specific to footfall type (pronation or supination) have proven their effectiveness in reducing injuries.” Such tests have started to be carried out since 2011, and what we know so far is that it is not recommended to choose sneakers based on the type of footfall or shape of the foot.

Raquel Castanharo generally offers two simple suggestions: “The sneaker should have a toe space in the front and allow your toes to spread out within it. This allows the foot to have room to perform one of its functions designed in evolution. When it comes to impact cushioning, tennis helps “It is important to understand that although it helps with this task. The real shock absorbers of the body are the muscles and joints. Therefore, if your body is functioning well, you can use tennis as the type of shock absorber you feel most comfortable with.”

Tips to start running

When I asked Raquel for guidelines for those wanting to start racing, the first thing she emphasized was: “Running is an exercise that doesn’t require much to get started, is accessible, inexpensive and provides countless benefits.”. He then listed some points:

1 – Start slowly: Everyone starts by taking turns walking and running. There is nothing bad in this. On the other hand, sudden increases in training at the beginning are one of the main causes of injuries in beginner runners;

2 – Listen to your body: Your body warns you when it is overloaded. The problem is that we tend to ignore this. If you feel pain, go slower and see if you’re neglecting to strengthen;

Raquel highlights this every day on Instagram, it’s worth following her. He also has a guide for the process: vivaacorri.com.br.

3 – Don’t compare yourself; everyone starts breathing. Everyone has bad days. People don’t post on social media;

4 – Running can extend life, improve mental health, reduce bad cholesterol, prevent heart disease and help with weight loss. Don’t give up just because you’re not running as fast as the person who inspires you online.

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Fábio Dominski He holds a PhD in Human Movement Sciences and a degree in Physical Education from Santa Catarina State University (UDESC). He is a university professor and researcher at the Laboratory of Sport and Exercise Psychology (LAPE/UDESC). he is doing scientific dissemination on social media there The podcast is available on Spotify. Author of Physical Exercise and Science – Facts and Myths.

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