Debunking Running Myths
A Doctor & Runner's Perspective
Myth 1: Running is bad for your knees.
The Myth: Lots of running leads to joint damage or osteoarthritis.
The Reality: Research shows that running does not increase the risk of knee osteoarthritis at all. In fact, it strengthens the structures within and around the knee1-3.
Myth 2: You need to stretch before running.
The Myth: Static stretching (holding a stretch for a prolonged period) before running prevents injuries.
The Reality: Studies suggest that static stretching before running is not beneficial and could even decrease performance4. Instead choose dynamic warm-up exercises (like leg swings, A and B-skips, high knees) as part of a warm-up to prepare the body for running.
Myth 3: You need expensive running shoes.
The Myth: You need to invest in the latest and most expensive running shoes to avoid injuries and perform well.
The Reality: While proper footwear is important, you don't need to break the bank. Focus on finding shoes that fit well, provide adequate support, and are comfortable for you. Studies show that increased footwear comfort is associated with improved running economy5. Avoid ordering shoes online without trying them out. Shoe-clinic in NZ offers replacement if you realise the shoes don’t work for you in the first few weeks.
Myth 4: You should run through the pain.
The Myth: Pushing through pain is a sign of mental toughness and will help you improve (Thanks Mr Goggins).
The Reality: Ignoring pain can lead to more serious injuries. Running through an injury will inevitably make it worse and cause you to need time off from running. It's important to listen to your body and see a psysiotherapist/specialist if ongoing or severe. If building back from injury, anything more than a 3-4 out of 10 on the pain scale is a sign to stop.
Myth 5: You should take carbs on every run.
The Myth: Consuming carbohydrates during every run will improve performance.
The Reality: Assuming you are not in a prolonged fast, your body generally will have enough glycogen stores for 60-90 minutes of exercise. Carbohydrate is only necessary for longer runs (over 90 minutes) or whilst practicing race nutrition. For shorter runs, a balanced diet and fueling up well post-run is sufficient.
Myth 6: You only start burning fat after 30 minutes of running.
The Myth: I need to do prolonged exercise in order to burn fat.
The Reality: Your body starts utilising fat as a fuel source from the beginning of your run. Some people are very efficient at burning fat and will only switch to primary carbohydrate burning at much higher intensity. Moreover, your muscles become more metabolically active after use and so will still require fuel long after you have finished your workout.
Myth 7: Running will make you lose muscle mass.
The Myth: Many believe that endurance activities like running will cause muscle loss.
The Reality: Any calorie deficit will cause weight loss. Only if extreme and underfuelled will muscle loss start. Combining running with adequate food intake as part of a healthy balanced diet will only lead to maintaining muscle mass and creating stronger more efficient muscles.
Myth 8: You need to run every day to improve.
The Myth: Running every day is the key to becoming a better runner.
The Reality: Everyone is different in terms of their optimal mileage. I know people that run every day and others that run 2-3 times per week and achieve similar results and paces. Adequate rest and recovery are crucial for improvement and adaptation. Running every day can increase the risk of over-training and injuries. Incorporating rest days and cross-training into your plan is excellent for development and optimal performance.
Myth 9: Heel striking is bad.
The Myth: Landing on your heel is an inefficient and injury-prone running form.
The Reality: The majority of us, from beginner to elite, are heel strikers. While forefoot striking is often promoted, research has not shown any reduction in injury risk compared to heel striking6,7. The most important factor is to have a comfortable and natural stride for you. If you are a top elite runner, an adaption in you stride may be warranted over a controlled gradual process with expert advice. For the rest of us, trust your body’s natural running form.
Myth 10: You need to eat a lot of protein immediately after a run.
The Myth: There is a limited ‘anabolic window’ after a run where you need to consume protein to maximize recovery.
The Reality: While protein is important for muscle recovery, the timing of protein intake is not as critical as once thought. Consuming adequate protein throughout the day is more important than focusing on a specific post-run window8. More recent evidence shows carbohydrate intake after a long or hard run is more important in order to recover and be ready for the next workout. Try a 3:1 ratio of carbs to protein whenever is practical after workouts.
Myth 11: I should rely on my running watch.
The Myth: I should base training solely on my watch metrics.
The Reality: The data from these devices is only part of the puzzle. It is much more important to learn how to be in tune with your body. The information can be very useful, but you will be served much better by learning how to monitor effort on your own first. Using RPE (rate of perceived exertion) is an incredibly powerful tool to gauge how hard you’re pushing in training and racing and will make you a better athlete.
Myth 12: Not sleeping the night before an event will affect my performance.
The Myth: Having a poor night of sleep will ruin my race.
The Reality: Studies repeatedly show that poor sleep the night before the event will not change performance. The key is to get good sleep in the days leading up, combined with a good taper. Using races in training or doing race simulations can help you manage race related insomnia and anxiety.
Myth 13: I can be at my fittest all year round.
The Myth: I can perform 100% all year!
The reality: I like to remember: ‘Peak performance is somewhere we visit’. This is why even the best athletes in the World take off-seasons, periodise their training and set A and B-goal races. You cannot expect to perform and race consistently at your absolute best all year round, and if trying to do so will likely end up burnt-out or injured. As well as allowing time for physical recovery and adaption, a break is also really important for your mental game.
Myth 14: You shouldn't lift heavy weights if you're a runner.
The Myth: Lifting heavy weights will make you bulky and slow you down as a runner.
The Reality: Strength training, including lifting heavy weights, can be highly beneficial for runners. It can improve running economy, prevent injuries, and enhance performance9. If you are lifting and running, you will become leaner and more efficient rather than looking like Arny.
Myth 15: I’m not ready to race.
The myth: I should only race when I am guaranteed my result.
The Reality: Not every race has to be a personal best. Entering events has so many positive benefits, from the shared experience with other runners, the atmosphere, the experience, often getting to run somewhere you normally wouldn’t or can’t. More than that, you can learn a great deal during races. Whether that is how your body reacts to a race morning, your fueling, gear, pacing, or mindset. I regularly use races in my training. That will be my harder run for the week, and will likely let me get more out of myself than in regular training.
Myth 16: I don’t have time for a proper workout
The Myth: If short on time, it’s not worth it.
The reality: As a time-starved athlete with other commitments, it can be tempting to tell yourself you don’t have enough time for a meaningful workout and that you will just do more tomorrow instead. The most effective training tool is consistency. Even a short 20 min warm-up and some strides, or a 20 min core workout are great stimuli and will lead to positive adaption. You can also get creative at building these workouts into your day e.g run commute, or parking further away from work.
There are many more myths out there in the running and endurance world. It can be very easy to get convinced by a 15 second reel on social media without looking at the evidence behind such claims. There are also many grey-areas with limited evidence where you can often rely on experience (e.g. of a specialist or coach). If there are any other myths you want to add to this list, let me know. Happy training….
Dr David Haunschmidt
Runner, triathlete, endurance coach, emergency doctor.
FACEM, MBChB, DCH, CCPU
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References:
1) Dong X, Li C, Liu J, et al. The effect of running on knee joint cartilage: a systematic review and meta-analysis. Phy Ther Sport 2021;47:147–55.
2) Alentorn-Geli E, Samuelsson K, Musahl V, et al. The association of recreational and competitive running with hip and knee osteoarthritis: a systematic review and meta-analysis. J Orthop Sports Phys Ther 2017;47:373–90.
3) Timmins KA, Leech RD, Batt ME, Edwards KL. Running and Knee Osteoarthritis: A Systematic Review and Metaanalysis. Am J Sports Med. 2017 May;45(6):1447-1457
4) Warneke, Lohmann. Revisiting the stretch-induced force deficit: A systematic review with multilevel meta-analysis of acute effects. Journal of Sport and Health Science. Vol 13, Iss 6, 2024, 805-819
5) Van Alsenoy, Ken K et al. “Increased footwear comfort is associated with improved running economy – a systematic review and meta-analysis.” European Journal of Sport Science 23 (2021): 121 - 133.
6) Hamill J, Gruber AH. Is changing footstrike pattern beneficial to runners? J Sport Health Sci. 2017 Jun;6(2):146-153.
7) Anderson, L.M., Bonanno, D.R., Hart, H.F. et al. What are the Benefits and Risks Associated with Changing Foot Strike Pattern During Running? A Systematic Review and Meta-analysis of Injury, Running Economy, and Biomechanics. Sports Med 50, 885–917 (2020).
8) Bonilla DA, Pérez-Idárraga A, Odriozola-Martínez A, Kreider RB. The 4R's Framework of Nutritional Strategies for Post-Exercise Recovery: A Review with Emphasis on New Generation of Carbohydrates. Int J Environ Res Public Health. 2020 Dec 25;18(1):103
9) Mikkola, J., Vesterinen, V., Taipale, R., Capostagno, B., Häkkinen, K., & Nummela, A. Effect of resistance training regimens on treadmill running and neuromuscular performance in recreational endurance runners. Journal of Sports Sciences, 29(13), 1359–1371.
