Running Quiz: How Much Do You Know?
By: Nancy Howard,
SparkPeople Blogger
11/11/2009 12:00 PM
: 108 comments
: 15,174 Views
For the past 3 1/2 years I have spent countless hours reading all I can on the subject of running. In fact I have well over 70 running books in my home library. What I have found is there are lots of myths and misconceptions related to running, so I decided to put together a quiz to test your knowledge. I hope you will take time to take the quiz to see how much you know or don't know in order for you to become a more
educated runner. Have fun!
TRUE or FALSE
ANSWERS
Now that you have completed the quiz, how did you do? Were you surprised at some of the answers?
TRUE or FALSE
- Tall runners make better runners.
- In order to become a runner or a better runner, one should run every day.
- The muscles, bones, and connective tissues take longer to develop than the cardio-respiratory and energy systems in a runner.
- Low carb diets are the perfect runner's diet.
- You don't need special shoes to run, especially if you are just starting out.
- Shoes can be blamed for every runner's injury.
- The perfect running temperature is 55 degrees Fahrenheit.
- You must run the whole distance in order to call yourself a runner.
- Running burns lots of calories which means you will lose lots of weight.
- Running increases your risk for developing osteoarthritis of the knee.
- In order to become a runner or a better runner, one should run every day.
ANSWERS
- FALSE-Height has nothing to do with how well or fast you run. The world's fastest male marathon runner Haile Gebrselassie is only 5'3". What determines your speed is the composition of your muscle fibers (fast twitch to slow twitch), leg turnover, VO2max, and development of the energy and musculo-skeletal systems. While we cannot change genetics, training will allow for better leg turnover, greater VO2max and better development of the energy and musculo-skeletal systems which over time will bring you greater speed.
- FALSE-Running every day does not allow for proper muscle recovery, consequently your risk for injury increases with each day you run back to back. Know that it is during the rest and recovery phase that your body makes the adaptation to running. This does not mean you can't do other cardio cross training activities on your non-running day, just don't run. Over time you will be able to run more frequently, but do not rush the process, your goal is to be a "Life-long runner, not just a once-in-a -lifetime runner."
- TRUE-When one decides to take up running, the body's cardio-respiratory and energy systems are quick to change, but unfortunately our musculo-skeletal system-the bones, muscles and connective tissue-needs time to develop and for many this process may take as long as a year. This is another reason why you should not run every day. And you should not increase your mileage by more than 10% of your previous week's total mileage to your long, slow distance run.
- FALSE-Carbohydrates are a runner's friend. These nutrients supply the muscles with the much needed glycogen in order to help the mitochondria (the power house and energy makers of the cells) make ATP needed to fuel your run. Following a low carb diet will not provide the energy your body needs to run. A runner's diet should consist of at least 50% carbohydrates.
- FALSE-Shoes are one of the most, if not the most, important pieces of equipment a runner needs. This is why being fitted at your local running specialty store is essential. The store personnel are trained to fit runners and walkers with shoes designed for your particular pronation.
- FALSE-While wearing the wrong shoe can cause injury, so can other issues such as poor core stability and muscle weakness. After developing an IT band issue (a thick fibrous tissue that runs along the outside of the thigh from the hip to the knee) I started working with a corrective personal trainer and lo and behold my IT band issue seems to have been caused from poor lat and back muscle development. This is why Pilates and yoga make great cross training activities for runners. Injury can also be caused from what the experts call the 'terrible too's'--too much, too soon, too far, too fast, etc.
- TRUE-While many runners prefer warmer/cooler temps, 55 degrees is considered to be the ideal running temperature. For every 20 degrees above/below 55 degrees a runner will see a 7% degradation in their running ability. In other words, weather conditions (temps, wind, humidity) will affect your speed/pace which is why you should not compare your race times. As my former running coach once told me, "You are only as good as you are on that particular day, on that particular course, under those particular circumstances." Coach Lee
- FALSE-Nothing says you can't throw in some walk breaks during your race. In fact I did so in my marathon and still do so on my long, slow distance training runs. The trick is, take the walk breaks from the get-go and do not wait until you are too fatigued as you may find it difficult to get started running again.
- FALSE-While running is a great calorie burner, tracking your nutrition is still very important. The reason, many times our appetite will increase tremendously once we start running, therefore we find ourselves hungry. Keep in mind though, hunger is your body's cue it needs fuel, so do not ignore the signals--if you are hungry, you need to eat.
- FALSE- Studies have actually shown runners are at no greater risk of developing OA of the knee. So if you have always desired to run but were afraid to because of knee injuries, do not let this be a deterrent.
Now that you have completed the quiz, how did you do? Were you surprised at some of the answers?
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Comments
For example...55 degrees is not Sharon's perfect running temperature, no matter what any book says. :-)
and being fitter for running shoes. My first pair of shoes were just regular running shoes that I picked out. I wasn't going to spent loads of money for something I wasn't sure I would like and keep on doing. I can totally understand anyone who do that. - 11/18/2009 6:42:35 PM
Thanks for all you do! - 11/13/2009 10:44:20 PM
In response to the shoe debate, there is no evidence to support one way or the other as to which shoe is best, which is why being fitted is essential. Would I try the Vibrams or barefoot running...No. There isn't enough evidence to support that these make anyone a more efficient runner. However, I currently have no issues with my running shoes that I wear so if it ain't broke, don't try to fix it.
We, as runners, are truly an experiment of one, meaning what works for me, may or may not work for you.
The big push to barefoot running and using the Vibrams could be a genesis to a whole new way of running, but history will tell. But as with everything else, this way of running is not necessarily for everyone. I personally run in a minimal shoe (Newtons) and have found great success with them, but that does not mean others will.
As far as the shoe companies are concerned, they actually do quite well in a down economy as people leave the high cost gym memberships and opt to buy shoes that are the fraction of the cost but allow for great health.
HAPPY SPARK RUNNING! - 11/13/2009 9:39:05 AM
In light of the trends and what's been coming out (including an article that's also on DailySpark now about the Vibram line), and also the fact that there are people who've completed -- and won -- marathons with no shoes at all, it seems irresponsible to me to make a blanket claim that fitted shoes is an absolute requirement of the sport.
It doesn't seem that there's adequate evidence on either side of the debate over running shoes to make a blanket claim about what works best. We can certainly draw conclusions that SOME kinds of shoes are totally inappropriate for running (stiletto heels would be more than a little bit of a bad idea, and a number of other sport-specific shoes have qualities that would probably make them problematic), but if well-designed studies exist on which we can draw clear conclusions about which shoes really work and what % decrease they offer to rate of injury etc, I've yet to see anyone cite it (and I'd have thought it would have been brought up in one of the many articles that are floating around addressing the possibility that modern shoes are doing more harm than good). Considering their economic interests in the matter, I would have thought the big shoe companies would be falling all over themselves to make the newspapers and magazines print the truth that these shoes are helping if very solid evidence existed to back that position.
Edit: Replying to Nancy's comment... what you're saying is basically what I'm saying. The evidence doesn't exist to draw a firm line on either side and say "this is what is best." My objection is to the fact that the blog post draws precisely that line and says that it is "essential" to be fitted in a running store and that you need specialty running shoes. It's simply not clear that that's true.
Until real studies are done, people should listen closely to their bodies, and at least acquaint themselves with the basics of the shoes vs no shoes debate so that they can try to make decisions that minimize their own chance of injury. - 11/13/2009 12:44:25 AM
I'm training to do a 12K in May, so I'm glad I got this all ok. Good feedback loop. I'm a 'fast walker'- but I'm doing good. Age 55, 100 pounds down, 45 to go. Yeah! Sparks! - 11/12/2009 4:46:31 PM
I started reading everything I could about running once I started training for a 1/2 Marathon in August.
I missed #5 perhaps because so many of my veteran marathon running friends are now on the "barefoot" running kick and they are convinced that it's the high tech shoes that are causing so many of our foot problems. Since I'm so new to the long distance running game, I'm letting them lead the way with the "anti-shoe / bare foot craze" and I'll wait to see the outcome. Yes, I'll admit it, I'm no trailblazer :-) - 11/12/2009 2:29:32 PM
- 11/12/2009 1:53:06 PM
Woohoo! - 11/12/2009 12:34:24 PM
Thanks for the info . . . Deb - 11/12/2009 10:47:42 AM
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