5 misconceptions about running

Dr. Do Van Buu Dan, Head of Cardiology 1 - Cardiac Electrophysiology Department at Ho Chi Minh City’s Tam Duc Heart Hospital, noted that running is a popular sport because it is simple, easy to practice, and offers significant health benefits.

However, he pointed out several misconceptions about running that can confuse beginners, such as the following five:

1. Running a lot will quickly wear out the knee joints

Recent meta-analysis indicates no correlation between running and knee osteoarthritis, and many non-runners develop knee osteoarthritis early in life.

The primary cause of knee osteoarthritis is muscle and ligament weakness, leading to imbalanced knee joint activities and joint degeneration. Conversely, regular and correct running practice tends to strengthen muscles and ligaments, reducing the long-term impact of body weight on joints.

A person lacing up their shoes. Illustration photo by Pexels

2. Running does not require much knowledge

This is only true for short runs of about 2-3 km. Serious running, especially for races of 10 km or more, requires extensive knowledge—from selecting the right footwear to understanding proper nutrition, rest, and training.

This breadth of knowledge can deter beginners. Joining a running class or a well-established running group to receive guidance from experienced runners is advisable.

3. The more you run, the better

Research in the Missouri Medicine journal suggests that the optimal exercise duration is no more than 150 minutes per week, equating to about 30 minutes daily for five days, with rest days to allow recovery and strength regain. Exceeding this amount without proper training can be detrimental to cardiovascular health and longevity.

Therefore, individuals aiming for long-distance races need a structured plan for training, nutrition, and rest to mitigate high-intensity training risks.

4. Long-distance running carries a risk of sudden death

Research from the Journal of the American College of Cardiology shows the rate of sudden death during marathons in the U.S. is 1 in 50,000—a rate much lower than the general U.S. sudden death rate of 75 in 50,000 annually.

Nonetheless, marathon participants should undergo cardiovascular screenings to identify potential sudden death risks and ensure a structured training and nutritional regimen for safe race completion.

5. Elderly should avoid high-intensity running exercises

Running training includes various exercises like base, interval, threshold, and recovery running, each benefiting the cardiovascular and respiratory systems differently.

Thus, elderly individuals can engage in high-intensity workouts if they follow the 80/20 rule, with 80% of their training at light to moderate intensity and the remaining 20% at high intensity. They should also focus on gradually increasing their weekly training volume by no more than 10% to prevent injuries.