10 Running Myths Debunked by a Physio: Evidence-Based Facts
As a Physiotherapist, I see how common running myths can lead to frustration, injury, and even stop people from starting in the first place. An article from the fantastic Physio-Network group, "The 10 Great Running Myths!", inspired me to add my own clinical perspective.
While science is a cornerstone of evidence-based care, clinical experience is equally vital. I've found that a slight shift in perspective on these myths can unlock better performance, prevent pain, and help you enjoy running more. Let's break down these ten misconceptions with a focus on how your body actually functions.
Key Takeaways for Runners:
- Running is for everybody – Your unique physique is not a barrier to running.
- Pain is a signal, not a sentence – Knee pain is often a result of hidden dysfunction, not running itself.
- Strength training is non-negotiable – It builds the stability and endurance needed for efficient, injury-resistant running.
- Footwear is a tool, not a cure-all – The best shoe supports your natural mechanics rather than masking problems.
The 10 Running Myths, Debunked
Here is a quick overview of the myths we'll be dismantling, combining common folklore with evidence-based truth from the clinic.
| Common Running Myth | Evidence-Based Truth |
|---|---|
| You need to have a certain body type to run. | Humans are born to run. While certain physiques excel competitively, running is a natural movement accessible to all body types. |
| Running is bad for your knees. | Running exposes hidden dysfunction often developed from sedentary lifestyles; it doesn't inherently cause knee damage. |
| You must static stretch before you run. | PNF (contract-relax) stretching is far more effective for improving mobility and preparing tissue for activity. |
| Runners don't need strength training. | Strength training is crucial for creating stability, endurance, and reinforcing optimal running mechanics. |
| Barefoot running will reduce injuries. | Transitioning to barefoot shoes can build resilience, but it must be done gradually to retrain compromised tissues. |
| You have to run every day to improve. | Strategic rest is essential for adaptation. Improvement comes from quality training, not just daily frequency. |
| You should drink at every water station. | Over-hydration can cause hyponatremia. It's better to listen to your body's thirst cues. |
| Potassium will prevent cramping. | While electrolytes play a role, cramps are often linked to hidden spinal dysfunction. |
| Running is supposed to be hard. | Running can be an enjoyable, moderate-intensity activity. It doesn't always have to be a maximal effort. |
| Cushioned shoes will prevent injury. | Cushioning can buffer impact but may mask underlying mechanical issues. True prevention addresses root causes. |
1. Myth: You Need To Have A Certain Body Type
This myth can be deeply discouraging. While it's true that certain body types may have an advantage in competitive running, the idea that only specific physiques can or should run is misguided. Humans are designed to run—it's a fundamental part of our biology. We have a natural walking pace and the ability to shift gears when needed.
The Bottom Line: Run because you enjoy it. Don't let an arbitrary standard of a "runner's body" prevent you from experiencing the benefits. If you don't enjoy running, choose another activity, but make that choice for you, not because of a myth.
2. Myth: Running Is Bad For Your Knees
This is a classic and one I address daily in my practice. Repetitive activities like running are excellent at exposing hidden dysfunction, not creating it from scratch.
Consider this: if you run for an hour a day but spend 8-14 hours sitting, where do you think the root of your knee pain truly lies? Clinically, I find that issues like tight hips, stiff ankles, and reduced core strength—common consequences of prolonged sitting—are the real culprits. Running simply brings them to light.
The Bottom Line: Running itself isn't bad for your knees. The problem is often the dysfunction you bring into your run. Addressing hip mobility, ankle flexibility, and trunk strength is key.
Related: The Cause of Knee Pain: Why It’s a Consequence of Something Else.
3. Myth: Stretch Before You Run
The debate isn't about whether you should mobilise, but how. Static stretching (holding a stretch) is outdated and inefficient. The superior method is PNF stretching (Proprioceptive Neuromuscular Facilitation).
Physio Insight: With PNF, you find a tight muscle, tense it for 5-10 seconds, then relax. This triggers a neuromuscular reflex that allows the muscle to release and lengthen significantly more than with static stretching alone. You get immediate, tangible improvements in range of motion, making it a no-brainer before a run.
The Bottom Line: Ditch the long, passive holds. Switch to PNF stretching to wake up your nervous system and unlock hidden restrictions.
Related: What is the Best Way to Stretch?.
4. Myth: Runners Don’t Need To Do Strength Training
Arguing against strength training is like arguing against proper nutrition for a runner. Can you manage without it? Maybe. But you'll never be the best, most resilient version of yourself.
Strength training builds the stability and muscle endurance that support every running stride. By learning to squat and lunge well, you reinforce optimal mechanics that directly transfer to your running form, protecting your joints from the repetitive impact.
The Bottom Line: You don't "have" to do anything. But if your goals are to improve performance, efficiency, and reduce injury risk, targeted strength work is one of the most powerful tools you have.
5. Myth: Barefoot Running Will Reduce Injuries
This is a nuanced topic. Being barefoot is our natural state, and in a perfect world, we should all be able to run comfortably without shoes. However, the modern world is not perfect. Hard surfaces and years in supportive, often restrictive shoes have left many people with weak, stiff feet.
The Bottom Line: The goal isn't necessarily to run a marathon in barefoot shoes tomorrow. The goal is to work towards having healthy, resilient feet that could tolerate barefoot running - for as far as you'd like to run. This process of building tissue tolerance and reclaiming natural function is what ultimately reduces injury risk. Transition slowly and focus on foot health first.
6. Myth: You Have To Run Every Day To Improve
While repetition is key for skill acquisition, the body needs rest to adapt and grow stronger. Without scheduled recovery, you risk overtraining and diminishing returns.
The Bottom Line: Improvement is driven by consistent, quality training, not just frequency. A well-planned schedule that includes rest days and cross-training is far more effective for long-term progress than running to exhaustion every single day.
7. Myth: Drink at Every Water Station
While hydration is critical, over-hydration is a real and dangerous condition called hyponatremia, where the body's sodium levels become dangerously diluted. The symptoms, as noted in the original Physio-Network article, are severe and can include nausea, confusion, and even coma.
The Bottom Line: Listen to your body. Drink when you're thirsty, and for long runs, consider electrolytes to maintain balance. A "balanced approach" is wiser than forcing fluids at every opportunity.
8. Myth: Potassium Will Prevent Cramping
Electrolyte imbalances can contribute to cramping, but they don't explain why a single muscle, like one calf, cramps while the other does not. My clinical experience has led me to look towards the spine.
Physio Insight: I often find a strong link between patients with recurring cramps and subtle restrictions or irritations in the corresponding area of the spine. The nerves that exit the spine supply the muscles, and when those nerve roots are mildly irritated or overloaded, it may be the underlying cause of cramping in that specific muscle.
The Bottom Line: While potassium isn't useless, the real solution for persistent, localised cramps often lies in addressing hidden spinal and soft tissue stiffness.
Related: The Hidden Cause of Leg Muscle Cramps: Is it Back-Related?.
9. Myth: Running Is Supposed to Be Hard
Running can be challenging, but it doesn't have to be a form of suffering. If your goal is general health and enjoyment, running can be a moderate-intensity activity you look forward to.
The Bottom Line: Don't confuse the disciplined "suffering" of a competitive athlete with the everyday experience of a recreational runner. Running can and should be enjoyable. Adjust your pace and distance to a level that feels sustainable and rewarding for you.
10. Myth: Cushioned Shoes Will Prevent Injury
This is the flip side of the barefoot running debate. Cushioned shoes can act as a buffer, which may help prevent some injuries in the short term by dampening impact. However, they don't address the root cause of the problem—often poor mechanics or weakness.
The Bottom Line: True injury prevention comes from understanding and optimising your body's mechanics—your strength, mobility, and running form. A shoe is a piece of equipment; it can help, but it cannot fix a fundamental flaw in the system. Invest in your body's function first.
Frequently Asked Questions
What's the single best thing I can do to prevent running injuries?
There's no single magic bullet, but a combination of consistent strength training (focusing on hips and core), eliminating joint and muscle restrictions and listening to your body is the most effective strategy. Don't ignore niggling pains—they are early signals.
I'm new to running. Where should I start?
Start with a walk-run program (like Couch to 5K), focus on a comfortable pace where you can hold a conversation, and don't increase your weekly mileage by more than 10% at a time.
How do I know if my shoes are right for me?
The best running shoe is the one that feels comfortable and allows your foot to move naturally. It shouldn't need a long "break-in" period. If you have persistent pain, consider getting a gait analysis from a specialist.
Final Thoughts
Debunking these running myths is about empowering you with knowledge and a better perspective. As a Physiotherapist, I believe that understanding how your body works is the first step toward running stronger, longer, and with more joy. Focus on building a resilient, well-functioning body, and the miles will take care of themselves.
Need Personalised Guidance?
If you'd like help trying to uncover the underlying cause of your pain or dysfunction, consider booking an online Telehealth consultation with Grant here!
