10 myths about running that you may believe

It doesn’t matter if you’re already a seasoned marathoner or just getting acquainted with running shoes. Either way, chances are you’ve had some of the myths associated with running creep up on you. Maybe you’ve been discouraged because it’s supposedly bad for your knees and back, or maybe you’ve been recommended running as an almost miraculous weight loss activity. So in today’s article, we’ll focus on how it really is.

Myth 1: Endurance runners don’t need strength training

There are several reasons why endurance athletes may avoid strength training. Some are worried about muscle growth, which would then be an unnecessary extra burden for them during a longer run. Others may skip strength training because they see it as a waste of time. After all, they want to get better at running, not lifting heavy weights. In neither case, however, do the arguments hold up and are refuted, for example, by a meta-analysis focusing on middle and long distance runners.

• It showed that strength training with high loads (≥80% of 1RM – the highest weight you can lift only once with proper technique) significantly increases running economy, especially at speeds above 12 km/h.
• In order to improve the economy of running at lower speeds, plyometric training (exercises aimed at developing explosive power, speed and dynamics of movement) proved to be an effective tool.
• For runners, a combination of strength training with high weights and plyometric training can be a great option, which will ultimately lead to better running economy at different speeds and thus better results. ^[1-3]

Further links between strength training and endurance running were then explored, for example, in a 40-week qualitative study. At the end, it showed that runners who engaged in strength training several times a week had significantly better maximal and reactive strength, running economy and VO2 max (the maximum amount of oxygen the body can use during activity). However, it is also interesting to note that there were no significant differences in body composition between the intervention and control groups. In short, it is not enough to work out to gain muscle, but you also need to modify your diet and overall lifestyle. So if you’ve been afraid of strength training because you didn’t want to gain muscle mass that would hold you back on long runs, you can safely put your fears aside and hit the gym knowing that strength training is for runners too. ^[4]

If you’re looking for tips on training your lower body, try these exercises for thighs and calves or butt and legs.

2. Myth: Running causes muscle loss

This myth is most common among strength athletes, who are terrified at the mere thought of losing even a few grams of hard-built muscle. But these fears aren’t entirely misplaced either. Sure, running a marathon every day probably won’t protect your muscles even if you bend over backwards, and your physique is more likely to be lean. But if your primary goal is to gain muscle mass, there’s no need to avoid running, it’s just more beneficial to include shorter running activities. Meta-analyses show that such workouts have either no or minimal effect on muscle mass gain. Some studies suggest that intensive short-term running training may even promote muscle mass gain. This is because it activates fast-twitch type 2 muscle fibres, which have a greater potential for muscle hypertrophy. ^[5-6]

If you want to have a fit and muscular physique, you don’t have to worry about running getting in the way. Take a look at sprinters who certainly don’t look like they’ve lost their muscles. Running, on the other hand, can be a great partner on the road to better performance, but it’s optimal to include shorter, more intense workouts. However, even if you do occasionally take on a 10km route, it’s certainly not a threat to your muscles. Rather, you’ll build your overall fitness and then replenish the calories burned back in your post-workout meal. And if you don’t, running can be a super helper in losing excess fat.

Running and strength training are simply two partners that complement each other perfectly and will help you to achieve both your dream physique and better performance. Learn more about its benefits in a separate article 11 reasons to start running. How will your body change? ^[7]

3. Myth: Running destroys knees

While couch potatoes may think that running is bad for the knees and would rather sit at home, the opposite is true. A number of studies have looked at this topic and, surprisingly, many of them come to the opposite conclusion – running promotes joint and musculoskeletal health in recreational athletes. In fact, with regular joint loading, joint function and range of motion improve. In addition, running lubricates the joints with synovial fluid, which helps nourish the cartilage. Movement also effectively flushes out the waste substances produced by the metabolism taking place in the cartilage. And then within the whole musculoskeletal system, it is also beneficial that when we run we strengthen the muscles, ligaments and other body structures that surround the joint and provide it with functional support. This ultimately has an effect on the overall posture of the body. ^[8-10]

The risk of developing osteoarthritis (arthritis) is most often mentioned in connection with running, but studies have not confirmed this. It has also been shown that after running there is a reduction in cartilage volume, but this is a temporary condition, so we don’t have to worry about that either. Cartilage adapts and regenerates. ^[11-13]

Some people are a bit more specific about this myth and believe that only running on concrete, asphalt and harder surfaces destroys the knees. While the study did show that hard surfaces are more stressful on the body, it also describes how our bodies are able to adapt to them through running technique, for example by bending the knee more to help cushion the impact. If you tend to have harder surfaces around you, we recommend getting running shoes that are designed for this. This will improve the overall feel of your run and also take the strain off your musculoskeletal system. Ideally, however, you should find out which terrains suit you best and then plan your running routes accordingly, alternating surfaces as necessary. But don’t forget about proper technique, gradually increasing the load, a balanced diet and rest. ^[14-15]

However, it is important to realise that other factors such as genetics, body weight, age and the overall load on the musculoskeletal system also influence the condition of our joints. Therefore, in some cases it may be better to go for a walk or intersperse running with walking. In case of health problems, it is better to consult your doctor about the suitability of running.

For more information on the effect running has on our knees, see the separate article Does running damage your knees and other joints?

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4. Myth: Running causes back pain

As with knee pain, we are far from the truth when it comes to back pain. If we don’t have any health problems that would make a doctor forbid us to run, then we don’t have to worry about it at all. On the contrary, studies show that running can help to improve difficulties. For example, it can strengthen the intervertebral discs, which can ultimately reduce back pain to some extent. But it is equally beneficial in the case of lower back pain in the lumbar region. ^[16-17]

If your back hurts when you run regularly, focus on these points:

• Add intensity gradually. Start with a calm Indian run, where the trot is interspersed with a walk.
• Focus on proper technique. Ideally, consult a professional to help you adjust it, or consult more experienced runners.
• Alternate terrains. Some people may be more comfortable running on forest paths or grass. You can alternate surfaces.
• Choose suitable footwear. Running shoes have a number of technologies that can help in this regard. The ideal thing to do is to have a tread analysis done and choose shoes that are tailored to your foot and running style.
• Incorporate full-body strength training. Pay increased attention to the centre of the body (core).
• Maintain a healthy body weight.
• Don’t forget to breathe properly.
• Stretch.
• If the pain is long-term, get advice from a doctor.

5. Myth: Running in winter causes colds

In connection with this myth, it is necessary to first clarify that it is not the cold, but viruses that are responsible for the cold. Prolonged and intensive physical activity can weaken the body, and viruses then have a greater chance to “attack”, which can lead to a viral outbreak. In this regard, it is good to support health with sufficient amounts of vitamin C to help maintain normal immune function during and after intense physical activity. Immunity is then supported by also other vitamins and minerals such as folate (folic acid), copper, selenium, vitamin A, vitamin B6, vitamin B12, vitamin D, zinc a Iron. These components will do their best to ensure that the disease does not have a chance to break out. ^[18]

If you want to run in winter, it is good to prepare for it and adapt your body gradually. Ideally, you should start in autumn so that you can gradually get used to it. Going out for the first time when the thermometer reads -15 °C and going for an hour-long run can be a sudden strain on the body that it might not be able to cope with. At the same time, always think about the right clothes and the optimal amount of layers. The article will help you with this How to start running? A simple guide for complete beginners . Don’t forget to wear a neck gaiter over your mouth to avoid breathing cold air directly and irritating your airways. ^[19]

However, if you adjust the intensity of your winter running to your ability and current fitness, you don’t have to worry about getting a cold. It will be a great way to toughen up that can help your immunity.

6. Myth: Quality running shoes last for many years

Maybe you’re thinking that your feet aren’t growing anymore, so you like to invest in more expensive running shoes because they’ll last you a few years. In this case, unfortunately, you will be disappointed and probably unpleasantly surprised by their durability. Although the types vary from one another, running shoes are generally said to last for several hundred to a thousand kilometres. After this time, they stop performing their guaranteed functions, and you may experience worse tread, lower performance or uncomfortable pain. So if you run about 20 km a week, expect that your running shoes may not last a year. In addition to the number of kilometres you run, other factors that affect durability include your foot strike technique, the terrain and your weight. All of these aspects will then influence how hard the shoes get worn.

If you run regularly, however, we definitely recommend that you don’t skimp on your running shoes and choose the ones that best meet your needs. This will make your run more comfortable, your performance better and you’ll enjoy every kilometre. When they reach the end of their life, you should replace them with new ones. To help you choose the ideal running shoes, read this article 5 tips for choosing athletic shoes

7. Myth: You need to run long and slow to lose weight

Running and weight loss is one big chapter shrouded in so many myths that one article would not be enough.

You can hear various recommendations from would-be experts:

• To burn fat, you only need to have a heart rate in zone 2.
• For weight loss, you need to run for a long time and at a moderate intensity.
• Running is the only activity that will make you lose weight.

And we could go on like this. But you know what the best part is? Whether we lose weight is not ultimately determined by the intensity or distance of the run. The key of weight loss has always been, is, and will always be caloric deficit. Translated, this means that we have to expend more energy in total than we take in. We could run for an hour a day at any intensity and not lose weight if we supplement the calories burned with a bucket of ice cream or a bag of chips in the evening while watching Netflix.

So if you want to lose weight, focus on your diet and set it in relation to your daily routine and lifestyle so that you are in a deficit, and treat running as a crutch that will help you burn more calories and bring many benefits to your life.

But the key is to enjoy the run, so don’t worry about any zones and enjoy every kilometre. You will see that if you are consistent, the results will come.

And if you don’t know how to set your calorie deficit correctly, our online energy intake and macronutrient calculator.

8. Myth: If you want to lose weight, you have to sweat while running

Although we have already partially discussed the myths associated with weight loss in the previous point, we believe that this one deserves special attention. Perhaps long gone are the days when girls in particular used to wrap their bellies in cling film before running, believing that this would make them “sweat” more fat. Of course, this is nonsense and the only effect it will have is that one will lose more water by sweating. But then of course it will be replenished again after the run when he is thirsty. Not to mention that the run itself will not be enjoyable and the risk of dehydration will increase. ^[20]

The rate of sweating is influenced by many factors. Some we can influence, others we cannot. For example:

• ambient temperature, humidity, etc.
• our weight
• gender and age
• emotions and stress
• overall health
• diet and drinking regime
• hormones
• genetics and different representation of sweat glands
• training and VO2 max level ^[21]

So it is natural that some people sweat more and others less. But it’s definitely not the key indicator of whether we are losing fat or not. In this regard, again, being in a caloric deficit and taking in less energy than we expend is crucial. So it doesn’t really matter if we sweat out a litre of fluid or more, because that has almost no correlation to weight loss. So don’t ruin your running experience by mindlessly wrapping yourself in foil, belly bands or excessive layers to make you sweat more. Dress so that you feel comfortable and enjoy the activity.

Learn more about the link between training and sweating in the article Sweating and training – do we have to sweat to make exercise make sense?

9. Myth: Running races are only for runners

Anyone interested in running has probably noticed that there are different types of races held regularly around the world. Often these are marathons, half marathons, 10km or 5km runs, but you can also come across any other distance. You may feel that the goal of these races is to win, so you tell yourself that you don’t stand a chance and continue to ignore these opportunities. But these events usually have a much deeper meaning. They are often run for a good cause, so you can also support a charity with your entry fee. But the main thing is that it brings together runners from different parts of the world who love the sport and are part of a big community. Running with people who share the same passion has a completely different atmosphere and overall appeal.

You can meet new friends, compare your results with others , motivate yourself to perform better, train better, but most of all, enjoy being part of this great community of athletes. So when you see an event like this happening in your area, take all the courage you can muster and sign up for the race too. It’s not important to win, it’s important to participate. And even though it’s a cliché, we guarantee you won’t regret it.

10. Myth: You need the perfect equipment to run

The latest running watches packed with the best features, top sportswear that fits perfectly and a stylish running locket – these are exactly the things you can do without. If you’re new to running and you’re serious about it, the only important investment you really need is a pair of quality shoes that will hold you up while you run. But it doesn’t really matter what you wear with them. Nor do you need a smartwatch that will measure your distance, heart rate, speed and so on. Your run counts even if you don’t share it with friends on Strava or the Garmin app. You can then get these gadgets over time as a reward or to motivate you to do more workouts. But it’s definitely not the kind of thing you can do without that will keep you from starting to run.

What should you take from this?

As you can see, the myths associated with running are many. And we haven’t discussed all of them. The basic idea you should take away from this article is that you can ‘t believe everything that is said about running. Some attribute to it a magical slimming ability, others prefer to avoid it because they are afraid of back and knee pain or colds. So don’t be influenced by false information, put on your running shoes and go for a run. We wish you many happy miles!

Have you also encountered any myths about running that you believed? Share it in the comments. And if you have someone in your area who would like to start running but is put off by the myths mentioned, share this article and challenge them to run with you.

Sources:

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[9] Smith, A. – How Your Joints Benefit From Exercise – http://blog.arthritis.org/living-with-arthritis/exercise-benefits-for-joints/

[10] Dong, X., Li, C., Liu, J., Huang, P., Jiang, G., Zhang, M., Zhang, W., & Zhang, X. – The effect of running on knee joint cartilage: A systematic review and meta-analysis – https://doi.org/10.1016/j.ptsp.2020.11.030

[11] Khan, M. C. M., O’Donovan, J., Charlton, J. M., Roy, J.-S., Hunt, M. A., & Esculier, J.-F – The Influence of Running on Lower Limb Cartilage: A Systematic Review and Meta-analysis – https://doi.org/10.1007/s40279-021-01533-7

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[13] Alentorn-Geli, E., Samuelsson, K., Musahl, V., Green, C. L., Bhandari, M., & Karlsson, J. – The Association of Recreational and Competitive Running With Hip and Knee Osteoarthritis: A Systematic Review and Meta-analysis – https://doi.org/10.2519/jospt.2017.7137

[14] Vitor Tessutti et al. – In-shoe plantar pressure distribution during running on natural grass and asphalt in recreational runners – https://www.sciencedirect.com/science/article/abs/pii/S1440244008001552

[15] Vitor Tessutti et al. – Attenuation of foot pressure during running on four different surfaces: asphalt, concrete, rubber, and natural grass – https://www.tandfonline.com/doi/full/10.1080/02640414.2012.713975?scroll=top&needAccess=true

[16] Filippo Maselli et al. – Prevalence and incidence of low back pain among runners: a systematic review – https://link.springer.com/article/10.1186/s12891-020-03357-4

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