Myths behind running by Dr. Mark Potter and James Duigan ...
1. RUNNING RUINS YOUR KNEES
FALSE. Studies of osteoarthritis of the knee and hip in runners and non-runners have found that it is a problem in both groups. Running makes little or no difference. In this case of the knee, running may help to maintain a healthy joint. If you have a joint problem because of a previous injury or arthritis, running may accelerate it.
From my experience, if you involved in extreme xtxties or sports i.e. rugby, football it will give a great impact to your knee compare to running alone.
2. DON'T RUN IF YOU HAVE A COLD
FALSE. It pays to listen to your body when exercising and to adjust your level of exertion accordingly, but running with a cold is unlikely to endanger your health. Flu (or other infections associated with a high temparature) is a different matter - exercise should be avoided.
For me you can run but you will feel uncomfortable and difficulty to breath. So listen to your body like the experts advised.
3. IT'S TOO LATE TO START AT 50
FALSE. I wish more of my middle-aged patients would take up running. Start slowly and don't push yourself too hard.
Anything good for your health and family can be started anytime anywhere (got any "any"... ? ^_^ ). I'm started running at the age of 34. Still young right. Run and enter my first marathon at 34 also. So what about you ... dare to run ... he he .
4. INTERVAL TRAINING IS THE ONLY WAY TO IMPROVE YOUR FITNESS
FALSE. It depends how fit you are and what you are hoping to achieve. Most people do straightforward steady running, which is great if you want to run a marathon. But interval training has a reputation for shaking your body up, and I would recommend it for a footballer who need to run in shorts sprints to improve his game.
5. ALWAYS WEAR A HEART RATE MONITOR
FALSE. Heart monitors are excellent for monitoring effort in the early stages of training and ensuring that you neither do too little nor too much (a common mistake that puts off a lot of would-be runners). Heart monitors also make sure you don't overdo it during interval training. But most runners can feel when they are in their comfort zone so their monitors spend more time in a drawer than on their wrist.
I also looking forward to have my own heart rate monitor .. but looking at the price :( .. I have to wait if I get extra bonus this year ... or maybe for my birthday present ^_^.
6. RUNNING WON'T GET RID OF LOVE HANDLES
TRUE. If you are overweight because of lack of exercise, running will help. But resistance training is the best way to get rid of love handles.
Love Handles aka Spare Tyre lo ... ^_^
7. YOU NEED TO BE OF A CERTAIN BUILD TO BE A GOOD RUNNER
TRUE. Anyone can run, but to be a really good at it you need to have the right build -just look at the wiry physiques of elite-distance runners.
So truly true ... your physiques will give great impact ecp. at the final results if enter races.
8. YOUR BREASTS WILL SAG
TRUE. So wear a decent sports bra. Traditionally, women with smaller breasts choose compression-type bras that squeeze their breasts aginst thier chest and women with larger bust wear the encapsulating type similar to a conventional bra. But new research suggests that the encapsulating type is better for everyone if properly fitted.
9. RUNNING IS BAD FOR YOUR FACE
TRUE. Distance runners can look older than normal for three reasons. The constant movement and resulting mechanical stresses can (theoretically) strecth the supportive tissues under the skin. They tend to be exposed to the sun and wind and they often look gaunt because they have much lower body fat. But the effects are unlikely to be that marked in most runners.
10. RUNNING ON A TREADMILL IS NOT AS EFFECTIVE AS RUNNING IN THE PARK
FALSE. There is arguably less impact on a treadmill, which is more forgiving than the road. The most significant difference between running outdoors and on treadmill is that the surface is moving on the treadmill. You can still burn calories and get fit on the treadmill. If I was training for an event, I will train on the surface on which the competition is held.
For me if you have ample time than you can run on the surface instead of treadmill ... sometimes due to lack of time, weather condition, attitude (maleh) ... then treadmill or exercise bike is a good option ..
11. RUNNING IS THE ULTIMATE FAT-BURNING EXERCISE
FALSE. Studies suggest that our bodies prefer to burn fat when exercising for long periods at moderate intensity (an hour long gentle run being ideal), but you can lose just as much weight through shorter high-intensity sessions or interval training. Short and hard equals long and slow in my book, so take your pick.
12. DON'T RUN IF YOUR ARE PREGNANT
FALSE. There is no reason why women can't run during pregnancy as long as they adjust their training programme to reflect that they are likely to get puffed more quickly. And it is unlikely that you will want to go out for a run during the later stages.
13. YOU SHOULD INVEST IN THE BEST RUNNING SHOES
FALSE. If you are going to take up running seriously, invest in a good pair of trainers. If it's just a few light jogs every now and then, your old trainers are fine. If you have problem with your joints, it may pay to go to a specialist running shop.
Depends on your "pocket" too ... ^_^
14. YOU SHOULD BUY A NEW PAIR EVERY 805KM
TRUE. Modern shoes can still look as good as new after a year, but their impact absorbing properties drop off significantly between 563KM and 805Km depending on your style and weight. Buy a new pair and you will notice a significant difference.
15. RUNNING FOR LESS THAN 25 MINUTES IS POINTLESS
FALSE. It depends on what you are trying to achieve. If you are training for a marathon, then running less than 25 minutes won't do you much good. But you can burn a significant a amount of fat by varying the intensity and speed - a programme of 10-second sprints with a minute rest in between can do this and increase your speed and fitness.
16. GETTING A STITCH MEANS YOU ARE PROBABLY UNFIT
FALSE. A stitch remais poorly understood, but it is thought to be as a result of excessive movement of the internal organs and diaphragm. It is a problem for many runners, irrespective of how fit they are, but is more common in people in their teens and twenties, and novices. It does not mean that you are unfit, but it can be a sign that you are pushing too hard. New "stitch" in older runners, which comes at the same point on each run, or is worse on cold days, is more suspicious because it can be confused with heart pain (angina). If in doubt, TALK to your doctor.
17. RUNNING SHOULD BE JUST ONE PART OF YOUR EXERCISE ROUTINE
TRUE. You need to implement resistance training to keep your joints strong and stable as well as some core training - either Pilates or yoga or some specific gym work - to help you with postural work. Running on its own is not a cure-all exercise.
18. WALKING IS POINTLESS
FALSE. It is an excellent form of exercise - an hour's walk at a brisk pace can burn 300 calories.
(info taken from NST, 11 May 2010, Tuesday)
The End .. Hepi Reading ..
here where all the runners will heading to .. starting and finishing gantry ..
below is the map for 42 and 84 K category .. 
so Sundown Marathon come again .. same with last year it was held in May .. last year it was my first experience .. running my first marathon follow by first marathon at night and follow by my first marathon running oversea ... waa so many first time ... so what you can expect due to all the first timer ... 
7. YOU NEED TO BE OF A CERTAIN BUILD TO BE A GOOD RUNNER