These 10 Running MYTHS are making you SLOW!

Summary

In this video, the host debunks 10 common myths in the running world, offering expert insights based on years of training, research, and personal experience. Myths like the 80/20 rule, using heart rate as a guide for effort, and the effectiveness of electrolytes to prevent cramping are challenged. The host emphasizes that proper recovery, strength training, and personalized training plans are more crucial than blindly following rules. Ultimately, the host reminds viewers that happiness in running comes from deeper values, not just speed or performance.

Takeaways

• 😀 The 80/20 rule for running is an observation, not a strict training formula. While polarized training (easy vs. hard running) is beneficial, the 80/20 ratio may not suit all training levels or weeks.
• 😀 Heart rate is not a reliable indicator of effort. Even elite runners experience inconsistencies with heart rate, and it doesn't always reflect the true physical strain during runs.
• 😀 Training smarter is important, but training harder is often the key to improvement. Elite runners train more, and balancing recovery with hard training is crucial.
• 😀 Consistency is important in running, but running every day isn't necessary or ideal. Recovery days are essential to prevent burnout and injury.
• 😀 Static stretching before runs can be harmful and doesn't prevent injury. Dynamic stretches and activations after light jogging are better warm-up techniques.
• 😀 Drinking electrolytes doesn’t always prevent muscle cramping, especially in long races like marathons. Improving endurance through increased mileage and strength training is more effective.
• 😀 Strength training for runners should focus on high intensity with moderate reps (about 8 per set), not low weight and high volume. This strengthens muscles for race-day fatigue.
• 😀 Running fasted to improve fat-burning is not effective for running fast in races. High-intensity efforts require glycogen, not fat, so training to store carbs is key.
• 😀 The 10% mileage increase rule is a safe guideline, but it’s not always the best for improving performance. Listening to your body and adjusting based on your condition and progress is more important.
• 😀 Speed and success in running don't guarantee happiness. While achieving goals like a fast PR is satisfying, true happiness comes from deeper life elements: faith, family, and personal growth.

Q & A

What is the 80/20 rule in running and why does the speaker criticize it?

The 80/20 rule suggests that 80% of training should be easy, slow running and 20% should be harder, intense sessions. The speaker criticizes it because it was just an observation from elite athletes and may not apply to every runner. It can be too rigid and lead people to overlook more important aspects of training, such as proper pacing and adapting to individual needs.

Why does the speaker argue that heart rate is not a reliable indicator of effort?

The speaker explains that heart rate can be inconsistent, citing examples where their heart rate was high during an easy run or low during a marathon at a fast pace. They emphasize that heart rate should not be used as the sole guide to determine effort; instead, runners should learn to recognize and feel the effort of different paces.

What is the speaker’s stance on training smarter versus training harder?

The speaker asserts that while training smarter is important, the real issue for most runners is not training hard enough. They stress the importance of recovery to allow for more intense training and argue that faster runners tend to train harder and more consistently than slower ones.

Is running every day necessary to improve as a runner?

No, the speaker believes that taking rest days is crucial. Even elite runners often take a day off each week to recover. Consistency in training is important, but rest is equally necessary to allow for proper recovery and prevent injury.

What does the speaker say about static stretching before a run?

The speaker advises against static stretching before running, as it can put strain on muscles and tendons. Instead, dynamic stretches after a light jog are recommended for warming up, as they better prepare the muscles for running.

How does the speaker view the role of electrolytes in preventing muscle cramps?

The speaker argues that drinking electrolytes is not a solution for most runners experiencing muscle cramps. In their experience, electrolytes had no effect on cramping, and the real solution was improving overall fitness by increasing mileage and strength training.

What is the correct approach to strength training for runners?

The speaker challenges the myth that runners should focus on low weight, high volume reps. Instead, they recommend moderate weight and lower reps (around 8 reps for 3–4 sets) to build strength in the muscles crucial for running performance, especially under fatigue.

What does the speaker say about running fasted to burn more fat?

The speaker clarifies that while running fasted might encourage the body to use fat for fuel, it is not effective for running fast. Glycogen is the primary energy source for high-intensity efforts like fast running, so fasted running is not optimal for performance in races.

What is the speaker’s opinion on the 10% mileage increase rule?

The speaker believes that the 10% rule, which advises not increasing weekly mileage by more than 10%, is too restrictive. While it may reduce the risk of injury, it can also limit progress. They suggest that runners should listen to their bodies and increase mileage based on how they feel, rather than adhering strictly to the 10% rule.

What is the speaker's final message regarding happiness and running?

The speaker concludes by stating that while being fast in running can bring satisfaction, it does not equate to happiness. True happiness, according to the speaker, comes from faith, family, and personal growth, rather than race times or speed.