Running Injuries: 10 common Myths
Running is one of the most popular and accessible forms of exercise, yet it's also surrounded by myths that can mislead both beginners and seasoned runners. Here, we debunk 10 common running myths, so you can get the most out of your training avoid a trip to the Physiotherapist/ Msk specialist by staying safe and injury-free.
1. Running Is Bad for Your Knees
One of the oldest myths in running is that it’s terrible for your knees. Surprisingly, there is no conclusive evidence to support this claim. While knee pain is common, especially in female runners, studies have not shown that running leads to long-term joint degeneration like osteoarthritis. In fact, regular running has been found to be beneficial for joint health, as it strengthens the muscles around the knee and helps manage body weight, which reduces pressure on the joints.
2. You Should Stretch Before You Run
The idea that you must perform static stretches before running has been largely debunked. Instead, warming up with light cardio and dynamic movements that mimic the activity you’re about to perform is much more effective. Static stretching before running can reduce muscle performance and does little to prevent injury. Save those static stretches for after your run, when your muscles are warm and more pliable.
3. Runners Don’t Need Strength Training
Strength training is crucial for runners. Studies have shown that incorporating heavy weight training into your routine can improve running performance, increase running economy, and help prevent injuries. Strength training builds resilience in your muscles, tendons, and ligaments, allowing your body to handle the repetitive stresses of running. Explosive-strength training, in particular, has been found to improve both speed and endurance without negatively affecting aerobic capacity.
4. Barefoot Running Will Reduce Injuries
Barefoot running has been promoted as a way to run more "naturally" and avoid injury. However, the evidence suggests otherwise. There’s no strong proof that running barefoot or in minimalist shoes reduces injury rates. In fact, switching to barefoot running too quickly can increase your risk of injury, especially if your feet and lower limbs aren’t properly conditioned for the change. The right running shoes—whether cushioned or minimalist—should be chosen based on your individual biomechanics and comfort.
5. Cushioned Shoes Will Prevent Injuries
Cushioned shoes alone won’t prevent injuries. Injury risk in running is influenced by many factors, including biomechanics, training volume, and running surface. While some runners benefit from more cushioned shoes, others may perform better in minimalist footwear. There’s no one-size-fits-all approach to shoe selection. The key is finding the shoe that feels comfortable and suits your running style, while also paying attention to your training load and recovery.
In summary, running is a great way to stay fit and healthy, but it’s important to separate fact from fiction. Whether you’re a beginner or a seasoned runner, focusing on proper training, recovery, and listening to your body will help you improve and avoid injury.
6. You Need to Run Every Day
While consistency is key in running, you don’t need to run every single day to see improvement. In fact, rest days are just as important as training days because they allow your muscles to recover and adapt. Running goals, experience, and personal needs all vary, so a personalized training plan that incorporates rest and cross-training will often be more beneficial than running daily. Overtraining can lead to injury, burnout, and diminished performance.
7. You Should try to run faster every time
Your body will only adapt so quickly regardless of how hard you may be pushing training with structures such as cartilage, ligament and tendons taking longer than muscle and CV fitness. Having some easier runs or periods of training allow these other structures to catch up and adapt reducing the risk of injury. Pushing hard every session may gain that 1% but much more than this would be lost when spending weeks or months with reduced training due to injury.
8. Potassium Prevents Cramping
It’s a common belief that muscle cramps are caused by a lack of potassium, but research suggests that muscle fatigue and improper training are more likely culprits. While it’s still important to maintain proper electrolyte balance, studies show that hydration and electrolyte levels don’t always correlate directly with muscle cramps. Proper conditioning, stretching, and strength training are your best defences against cramping.
9. Running Is Supposed to Be Hard
Running doesn’t always have to feel like a gruelling task. It’s more about managing effort and time. Running at a comfortable, conversational pace for most of your training can help build endurance and reduce injury risk. Pushing yourself too hard all the time can lead to burnout and injury. Vary your pace depending on the workout—some days should be easy, while others may include speed work or hills.
10. You Need a Certain Body Type to Be a Runner
It’s true that elite runners often share similar body types—tending to be leaner and more linear—but that doesn’t mean you need to fit a specific mold to become a runner or even to excel at the sport. Research shows that while elite runners may have lower body fat and different anthropometric profiles, aerobic fitness can be achieved by anyone, regardless of body type. The key factors in running performance are consistency, proper training, and building aerobic capacity, not having a particular body shape.
