I read an article titled “10 Common Running Myths Debunked” by Nicole Weidensaul that I thought I should share with you guys. I am going to pretty much just copy and paste her article, so I am giving her full credit for this one.
Myth 1: Stretch Before You Run. While stretching is important for athletes, static stretching (holding a stretch for a period of time) absolutely should not be done before running. Static stretching is best to do after your run. Instead, warm up with dynamic movements like walking lunges, leg swings, butt kicks, high knees and straight leg kicks.
Myth 2: Hydrate With a Sports Drink. With so many different beverages on the market and the warnings about staying hydrated, grabbing a sports drink seems like a good choice. But it’s not necessarily the correct choice. If your workout is less than one hour long, there’s no need to consume a sports drink. Choose water for those shorter workouts. If your workout is longer than an hour, then you should consume a sports drink to replace calories and electrolytes lost during training.
Myth 3: Eat Pasta Before a Race. Many athletes think they need to carb load before an event. Truth is, unless your event is longer than two hours, there’s no need to alter your diet in any way. If your event is over two hours, it’s beneficial to increase your carbohydrate consumption in the week leading up to the race; not the night before. Instead of gorging at the pre-race pasta dinner, eat something you’ve had during training so that you know it won’t upset your stomach.
Myth 4: Run Every Day. Running every day is not necessary; in fact it can be harmful and lead to overtraining, burnout and injury. Instead, incorporate cross-training (i.e., swimming, biking, elliptical machine, rowing) into your routine. Many athletes find that they perform best if they take at least one day off from training each week, while other athletes do better with two rest days each week. Experiment during training and see what works best for you.
Myth 5: Mileage is All That Matters. Many runners are only concerned with their weekly mileage and think that’s the measure of a true runner. However, what you do with those miles is more important than the actual number of miles that you run. Running 6 miles a day at the same pace five days a week is fine, but to boost running performance, an athlete should alternate between hard days (tempo runs, hill work and speed work) and one long run each week. Varying the intensity and the mileage during your workouts will help you make greater performance gains than running at the same pace and distance every day.
Myth 6: You Can’t Miss a Workout. Even experienced runners have a hard time with this one. As stated in myth four, many runners can benefit from at least one day off from activity each week. Outside of your regularly scheduled rest day, some common sense will go a long way in keeping you healthy and strong. For example, it can be beneficial to skip your planned workout for the day if you’re tired, sick, or you feel any pain. A day off now could prevent having to take a week off later. Try to look at the big picture. One individual workout does not make or break your training.
Myth 7: Runners Don’t Need to Strength Train. Multiple studies have proven that strength training is effective and beneficial for runners. Strength training improves running performance and can reduce the risk of injury (see myth eight). An effective routine doesn’t have to take a lot of time; 15 to 30 minutes a couple of times a week will make you a stronger, more well-rounded athlete. Focus primarily on your legs and core. Do unilateral movements and exercises that focus on balance and stability, such as single-leg exercises, BOSU and stability ball training. Change your routine every couple of weeks to avoid hitting a training plateaus.
Myth 8: Flexibility is King. With the increased popularity of yoga, many runners think they need to be as flexible as Gumby to run their best. The truth is, overly flexible joints are less stable, which makes them more prone to being overstretched. Your body needs stable joints with strong muscles surrounding them to keep everything in place. Therefore, stability is more important than flexibility. You can increase your stability through strength training and balance drills (see myth seven).
Myth 9: Running in Cold Weather is Unhealthy. This myth has been around a long time. Viruses and bacteria make you sick, running in the cold does not. You’re more likely to catch a cold if you stay inside because that’s where germs can thrive and spread. Instead, dress appropriately for the weather (layers are best) and be sure to keep your head and your hands warm.
Myth 10: Barefoot Running is Best. Christopher McDougall’s book Born to Run (which is an awesome book BTW–side note from me!) helped to spark the barefoot/minimalist running craze. While barefoot running can help certain individuals, it’s not the end all be all answer to your running prayers. If you want to give minimalist shoes a try, you need to do so gradually. Try walking in the shoes first to get used to them. Then try wearing them on your short runs. Build your mileage slowly to minimize potential injuries that can occur if you make the switch before you’re ready (most notably calf strain and Achilles tendinitis).
Today I had to have another filling from 4th grade taken out and refilled because it was “leaking” and decay was starting to happen around the filling. Bleh. Well, because it was a bottom tooth in the back, they had to numb my tongue this time, too. Just in case you can’t remember from the last time you had dental work done, this is not fun. And the dentist and receptionist and hygienist all continue talking to you and asking questions! Meanwhile, you can barely speak coherently because your tongue is numb. Sheesh. That was my afternoon experience! And a wonderful visit from Allison (which the pups loved, too!) with delicious goodies from Passau! So of course after the numbness went away I had to try–I only tried the one on the top of the package, but O.M.G. Delicious!!!!! I think I would have gained 20 pounds on your trip! 😉 Thank you so much!!
Quote of the Day:
“If you look for perfections, you’ll never be content.” -Tolstoy
So, I have my “go to” pumpkin cookie recipe, but I wanted to try one more just to make sure. And while these cookies were very good, they didn’t have the same flair as my usual (Don’t worry, I’ll pass that recipe along eventually, too!).
– 2 1/2 cups AP flour
– 1 teaspoon baking powder
– 1 teaspoon baking soda
– 1 tablespoon pumpkin pie spice
– 1/2 teaspoon salt
– 1/2 cup unsalted butter, softened
– 1 cup granulated sugar
– 1/2 cup light brown sugar, lightly packed
– 1 cup canned pure pumpkin puree
– 1 large egg
– 1 teaspoon pure vanilla extract
For the Glaze:
– 1 cup confectioners’ sugar
– 1 1/2 tablespoons milk
– 1 tablespoon melted butter
– 1/2 teaspoon pure vanilla extract
1. Preheat oven to 350*. Line a baking sheet with parchment paper.
2. In a large bowl, combine flour, baking powder, baking soda, pumpkin pie spice, and salt; set aside.
3. In the bowl of stand mixer fitted with the paddle attachment, or in a large bowl with an electric mixer, cream together the butter and sugars. Add pumpkin, egg, and vanilla to butter mixture. Beat on medium speed until fully incorporated and creamy. Slowly add in dry ingredients and mix until combined.
4. Using a medium cookie scoop (1 1/2 tablespoons), drop dough onto prepared cookie sheets. Spray the bottom of a glass with nonstick cooking spray and ever so slightly, flatten the tops of the cookies.
5. Bake in preheated oven for 12-15 minutes. Allow cookies to cool on pan for a few minutes before removing them to a wire rack to cool completely.
6. To Make the Glaze: Combine confectioners’ sugar, milk, melted butter, and vanilla. Add milk as needed, to achieve glaze consistency.
7. Place a piece of parchment or wax paper on your work surface and place a wire rack on top of the paper. Drizzle the glaze over the cookies. Allow glaze to firm up before serving.
Courtesy of My Baking Addiction