Debunking 6 Common Running Myths That Could Be Hindering Your Performance

Though running is often seen as a straightforward sport, it sparks considerable debate and conflicting guidance. As runners deepen their commitment and increase mileage, finding trustworthy advice becomes increasingly challenging.

Take, for instance, the evolving trends in running shoe design. In the early 2010s, minimalist shoes gained popularity, partly inspired by the book "Born to Run," which promoted injury prevention through reduced cushioning. However, this barefoot shoe trend soon faded, giving way to a resurgence of highly cushioned maximalist footwear.

Some believe that maximalist shoes reduce injury risk by lessening impact forces during running, but this assumption lacks scientific support. While extra cushioning might benefit certain runners, its role in preventing injuries remains uncertain.

To clarify common misunderstandings about running, physical therapists, coaches, and experts weigh in on prevalent myths that often mislead athletes.

One frequent misconception is that increasing mileage is the sole path to improvement. However, strength training plays a vital role in enhancing speed and resilience to injury. Building muscle strength and maintaining tendon health are essential components of a balanced running regimen.

Without adequate strength development, excessive running volume can eventually lead to injury due to the physical demands placed on the body.

It's common for runners to experience a suppressed appetite immediately following an intense workout. Research suggests this may be linked to decreased ghrelin, the hormone responsible for hunger, and increased levels of metabolites that reduce appetite.

Despite feeling less hungry, runners still need to refuel after exercise to support recovery. Relying solely on hunger cues during this period can hinder the healing and rebuilding process.

The long-held belief that lactic acid causes muscle soreness has been refuted by scientific research but remains widespread. Lactate, produced during glucose metabolism, is often mistakenly blamed because it coincides with sensations of muscle burning during exertion.

Muscle soreness after exercise results not from lactate but from microscopic damage to muscle fibers caused by strenuous activity, especially during intense efforts like the final stages of a race.

Energy gels have become popular among runners, though some report gastrointestinal discomfort when using them. The gels themselves are not inherently problematic; rather, issues often arise when athletes consume gels while dehydrated or without gradually training their digestive systems to tolerate these fuels.

The digestive system can adapt to energy gels over time. Starting with small amounts of carbohydrates during long runs and progressively increasing intake helps improve fuel absorption and race-day performance.

Advice to rest completely until an injury heals applies in some cases, such as stress fractures. However, for injuries like ligament or tendon strains, complete rest may slow recovery. Maintaining some movement encourages blood flow, which supports healing.

Consulting with a professional—such as a trainer, coach, or physical therapist—can help determine safe and appropriate exercises, including light running, during recovery.

Many runners need to reconsider the notion that commitment means running every day. Even elite athletes sometimes run fewer miles than highly dedicated amateurs, emphasizing quality and recovery over sheer volume.

Endurance training requires a balance of hard and easy days. This approach allows the body to adapt, recover, and ultimately improve performance sustainably.