The Top 10 Running Myths, Busted

Running is a popular and healthy form of exercise, but there are many running myths that persist about the sport. Some of these running myths are harmless, but others can be harmful or discourage people from starting to run. In this post, we will bust the top 10 running myths and set the record straight.

Why do running myths persist? Some running myths may be based on incomplete or outdated information. While others may be fuelled by personal experience or anecdotal evidence. It’s important to separate fact from fiction when it comes to running. Base your training and decisions on reliable evidence and expert advice.

“Running is Bad for Your Knees”

The truth is that running can actually be good for your knees. Studies have shown that running does not cause knee damage or increase the risk of osteoarthritis. In fact, running has been found to have a protective effect on the knees. It can help to strengthen the muscles and connective tissue that support the joints.

However, it is important to take proper precautions to prevent knee injuries while running. Here are some tips:

• Warm up properly: Take a few minutes to stretch and loosen up your muscles before you start running. This can help to reduce the risk of injury.
• Wear the right shoes: Make sure you have a pair of shoes that fit well and offer adequate support for your feet and ankles. If you have flat feet or overpronate (roll inward), you may need shoes with extra stability.
• Run on a soft surface: Running on a softer surface, such as a grassy field or a dirt trail, can be easier on your knees than running on concrete or asphalt.
• Use good running form: Proper running form can help to reduce the impact on your knees. Keep your head up, your shoulders relaxed, and your arms and legs loose.

“You Need to Run Every Day to Get in Shape”

Rest and recovery are just as important as training when it comes to running. In fact, it’s actually better to take a day or two off between runs to allow your body time to recover. This can help to prevent overtraining and reduce the risk of injury.

That being said, it’s important to find the right balance between training and rest. As a general rule, it’s recommended to aim for 3-4 runs per week for beginners, and to gradually increase your training volume as you get in better shape. You can also vary your training by including cross-training activities, such as cycling or swimming, to give your body a break from running.

“All Running Shoes are the Same”

This myth couldn’t be further from the truth! Running shoes are designed to support and protect your feet while running, and they come in different shapes and sizes to fit different foot types and running styles.

The key to finding the right running shoe is to choose a shoe that fits well and offers the right level of support for your feet. This means finding a shoe that is comfortable, has a good fit, and provides enough cushioning and stability to support your feet. You may need to try on several different brands and models to find the right shoe for you.

“Running Will Make You Lose All Your Muscle”

Running can actually help to build muscle, not just lose it. While running does use some muscle tissue for energy, it also stimulates the growth and repair of muscle fibers. This can lead to increased muscle mass and strength over time, especially if you combine running with strength training exercises.

That being said, it’s important to maintain a balanced training routine that includes both running and strength training. This can help to prevent muscle loss and ensure that you are getting the most out of your running workouts. Here are some tips for maintaining muscle mass while running:

• Incorporate strength training exercises: In addition to running, try to include exercises that target different muscle groups, such as squats, lunges, push-ups, and planks.
• Vary your training intensity: Mix up your training by including different intensities, such as intervals, tempo runs, and long runs. This can help to challenge your muscles in different ways and promote muscle growth.
• Eat enough protein: Protein is important for muscle repair and growth, so make sure you are getting enough in your diet. Good sources of protein include lean meats, dairy, beans, and nuts.

“You Need to Carb-Load Before Every Run”

Carbohydrates are an important source of energy for runners, but you don’t need to carb-load before every run. Carb-loading is a technique that involves increasing your intake of carbohydrates in the days leading up to a long distance race, in order to top off your glycogen stores and improve endurance.

However, carb-loading is not necessary for every run, and it can actually be detrimental to your performance if you are not properly trained for it. Instead of carb-loading, it’s important to focus on getting the right balance of nutrients in your diet. This includes consuming a mix of carbohydrates, proteins, and fats to support your training and recovery.

Here are some tips for fueling your runs:

• Eat a balanced diet: Focus on getting a mix of carbohydrates, proteins, and fats in your diet to support your training and recovery. This can help to provide a steady stream of energy and promote muscle repair and growth.
• Experiment with different fueling strategies: Everyone is different, so it’s important to experiment and find what works best for you. Some runners may need to eat before a run, while others may prefer to run on an empty stomach. Try different fueling strategies, such as eating a small snack before a run or carrying energy gels or sports drinks, and see what works best for you.
• Hydrate properly: Proper hydration is important for running performance, so make sure you are getting enough fluids before, during, and after your runs. Aim to drink about 17-20 ounces of water 2-3 hours before a run, and bring a water bottle or sports drink with you on longer runs.

“Running on a Treadmill is the Same as Running Outside”

Running on a treadmill and running outside are not the same thing. While treadmill running can be a convenient and safe option, it does have some differences compared to outdoor running.

One difference is the surface. Treadmills have a softer, more forgiving surface than the pavement or trails, which can make them easier on your joints. This can be a good thing for runners who are recovering from an injury or for those who are just starting out. It can also make treadmill running feel less challenging than outdoor running.

Another difference is the lack of wind resistance. When you run outside, you have to push against the resistance of the wind. This can add an extra challenge to your run. On a treadmill, there is no wind resistance, so your run may feel easier.

Here are some tips for getting the most out of treadmill runs:

• Vary the incline: To mimic the terrain of outdoor running, try increasing the incline of the treadmill. This can help to add some extra challenge and variety to your run.
• Use a fan. To simulate the feeling of running against the wind, try using a fan in front of the treadmill. This can help to make treadmill running feel more like outdoor running.
• Mix it up: Don’t be afraid to mix up your treadmill workouts by running at different speeds, inclines, and intervals. This can help to keep your runs interesting and challenging.

“You Need to Stretch Before Every Run”

Stretching before a run can help to improve your flexibility and range of motion, but it’s not necessary to stretch before every run. Research has shown that static stretching (holding a stretch for a prolonged period of time) before a run may actually reduce performance and increase the risk of injury.

That being said, stretching can still be an important part of a runner’s training routine. It’s just important to choose the right type of stretching and to do it at the right time. Here are some tips for incorporating stretching into your training routine:

• Try dynamic stretching: Instead of static stretching, try doing some dynamic stretches before your run. These are stretches that involve movement, such as leg swings or high knees. This can help to warm up your muscles and improve your range of motion.
• Stretch after your run: Save your static stretches for after your run, when your muscles are warmed up. This can help to improve your flexibility and reduce muscle soreness.
• Incorporate other recovery techniques. In addition to stretching, try incorporating other recovery techniques into your routine, such as foam rolling or using a massage ball. These can help to improve muscle recovery and reduce the risk of injury.

“Running Will Give You a Flat Stomach”

While running can be a great way to burn calories and improve overall fitness, it’s important to remember that running alone is not enough to give you a flat stomach. In fact, spot reduction (trying to lose fat in a specific area of the body) is not possible, and weight loss is largely determined by your overall diet and exercise habits.

That being said, running can still be a valuable part of a weight loss or body composition goal. Here are some tips for maximizing the effects of running on body composition:

• Focus on overall calorie balance. To lose weight, it’s important to create a calorie deficit by burning more calories than you consume. Running can be a great way to burn calories. It’s important to also pay attention to your diet and make sure you are not overcompensating by eating more after your runs.
• Incorporate strength training: In addition to running, try incorporating strength training into your routine. This can help to improve your overall muscle mass, which can boost your metabolism and help you burn more calories.
• Get enough rest. Recovery is an important part of any training program, and getting enough sleep and rest can help to support your weight loss goals. Aim for 7-9 hours of sleep per night, and make sure you are giving your body enough time to recover between workouts.

“Runners Have No Upper-Body Strength”

The truth is that runners can and should incorporate upper-body strength training into their routine. Strong upper-body muscles can help to improve running form, increase power and speed, and reduce the risk of injury.

Here are some tips for incorporating upper-body strength training into your running routine:

• Choose exercises that mimic the running motion. Exercises such as push-ups, rows, and planks can help to strengthen the muscles used in running, such as the core, shoulders, and upper back.
• Don’t neglect the lower body: While it’s important to focus on upper-body strength, don’t neglect your lower body muscles. Strong legs and glutes are crucial for running performance, so make sure to include exercises such as squats, lunges, and leg presses in your strength training routine.
• Incorporate strength training into your weekly routine: Aim to do strength training 2-3 times per week, and consider incorporating it into your cross-training days or on days when you are not running long distances.

“Running is Dangerous and Unhealthy”

Running can be one of the safest and most beneficial forms of exercise. In fact, research has shown that running can improve cardiovascular health, reduce the risk of chronic diseases such as diabetes and heart disease, and even improve mental health and cognitive function.

Here are some tips for staying safe while running:

• Wear proper shoes: Invest in a good pair of running shoes that fit properly and provide adequate support and cushioning. This can help to reduce the risk of injury.
• Follow a training plan: Gradually increasing your mileage and intensity is important for avoiding overuse injuries. Consider following a structured training plan or working with a coach to ensure that you are building up your distance and intensity safely.
• Listen to your body. If you are feeling pain or discomfort while running, take a break and consider reducing your mileage or intensity until you feel better. It’s better to be safe than sorry. Taking a step back can help you avoid more serious injuries in the long run.
• Stay hydrated. Dehydration can lead to muscle cramps and other issues, so make sure to drink plenty of fluids before, during, and after your runs.
• Run in well-lit, populated areas: For safety purposes, it’s generally a good idea to run in well-lit, populated areas whenever possible. This can help to reduce the risk of accidents or other issues.

Running Myths Conclusion

In this post, we’ve busted the top 10 running myths, separating fact from fiction and highlighting the importance of basing your training decisions on sound scientific evidence. We’ve discussed the role of nutrition, shoes, upper-body strength, and more. Along with offering tips for optimizing your training and staying safe while running.

We hope that this post has helped to clear up some common misconceptions about running. You may now feel more equipped to make informed decisions about your training. Remember, running can be a safe and beneficial form of exercise when done correctly, so don’t let running myths hold you back from achieving your goals.

Now, time to get out for a run and forget this running myths!