There are many myths surrounding running. Some frighten beginners, others prevent progress, and others are harmful to health. Let’s find out where the truth is and where the fiction is.
List of Popular Myths About Running
1. Running is Bad for Your Knees
This myth is the most popular and incredibly tenacious. Most runners have heard that they are inevitably preparing themselves for a future knee replacement or years of waddling.
Where does the myth come from? Fear of running because of the shock load on the joints. Many people are convinced that regular jogging leads to joint disease.
Multiple studies — including a 2017 review in the Journal of Orthopaedic & Sports Physical Therapy — found that recreational runners have no higher risk of osteoarthritis than those who don’t run. On the contrary, moderate exercise strengthens cartilage tissue, improving joint nutrition. Knee problems are more likely to occur due to overweight, running, or because of a sudden increase in mileage.
Yes, some runners experience short-term knee problems, like patellofemoral syndrome or runner’s knee. But for most people, a sensible exercise program will improve joint health, not worsen it.
What to do? Run at a comfortable pace, choose good running shoes, and don’t build up the load too quickly. If you are overweight, start with walking and strengthening exercises.
2. You Must Run Every Day
Every run stimulates changes that make your tendons, muscles, and bones stronger and more resilient. Because of this, you get to run longer and faster as you train.
Where did the myth come from? The cult of marathons and ultra-running has created the impression that a true runner must run huge distances. Allegedly, only by running every day and training hard can you succeed.
Why is this a myth? The body needs not only exertion, but also recovery. Excessive running without rest leads to overtraining, injury, and weakens the immune system. The benefits of running only build up during periods of rest.
What to do? The optimal amount – 3-4 workouts per week with alternating intensity. One day – a long cross, another – light recovery running, the third – intervals.
3. You Should Only Run In the Morning
The insistence on running only in the morning is one of the most persistent myths in the running community. This stereotype is rooted in several common misconceptions: the benefits of morning fat burning, the detrimental effects of evening workouts on sleep, and the supposedly cleaner morning air.
Where does the myth come from? Morning running is believed to “kick-start your metabolism” and help you lose weight.
Why is it a myth? There is no scientific evidence that morning jogging is more effective than evening jogging. Everyone’s physiology is unique, and circadian rhythms dictate different peaks of activity. Some people feel energized at dawn, while others need a few hours after waking up to get into a working state.
What to do? The main criterion for the effectiveness of jogging is not the time of day, but the regularity and pleasure of the process. If your morning jogs are difficult, make you overpowered, and cause discomfort, it may be worth trying to reschedule your workouts for another time. The body responds best to exercise that matches its natural rhythms and does not cause internal resistance.
4. Running in Winter Can Make You Sick
“Don’t go out with wet hair or you’ll catch a cold!” Many of us still hear such remarks. But as popular as this idea is, it’s wrong.
Where did the myth come from? Many people fall ill precisely during the cold season because of a weakened immune system.
Why is this a myth? Colds are usually caused by viruses and not just by low temperatures. Of course, the cold can weaken the immune system and make it more vulnerable, but that’s exactly the reason why you should run regularly.
What to do? Don’t be afraid of winter and keep running – the main thing is to make sure your equipment is in season.
5. The Faster the Better
Where does this myth come from? The race for personal records makes many amateurs run “at the limit” every training session.
Why is this a myth? Constant high-intensity exercise leads to overexertion. 80% of your workouts should be at an easy pace, when you can talk quietly.
What to do? Alternate the pace: one day is calm running, another day is speed work, the third day is rest or recovery cross. With a gentle approach, you will develop a steady habit and running will become a way of life, not a daily torture.
6. Running is the Best Way to Lose Weight
Running is a good tool for weight loss in combination with diet and other exercises, but not a panacea. A calorie deficit is more important for sustainable results.
Where does the myth come from? Running really actively burns calories, so because of its simplicity and availability, it is often chosen to lose weight.
Why is it a myth? Running alone without nutritional correction will not give results. In addition, people often overestimate calorie expenditure: 30 minutes of running is only ~300 kcal (less than a candy bar).
What to do? Combine running with strength training and watch your diet – create a calorie deficit and choose nutrient-rich foods.
7. There is a Perfect Running Technique
Where did the myth come from? In the last century, coaches and scientists have tried to find a universal “correct” technique that fits everyone.
Why is this a myth? Anatomy is individual: limb length, joint flexibility, and muscle strength all affect technique. Regular jogging will gradually optimize your technique on its own.
What to do? Listen to your body. Technique should be natural, not imposed. Instead of chasing patterns, focus on the smoothness of movement and gradual improvement.
8. Barefoot Running is Healthier
Where did the myth come from? The myth about the usefulness of barefoot running did not appear on an empty place – our ancestors overcame huge distances without shoes.
Why is this a myth? Modern man is not accustomed to such a load. A sharp transition to barefoot running can lead to foot injuries. In addition, urban surfaces (asphalt, broken glass) are unsafe.
What to do? If you want to try, start gradually: with 5-10 minutes a day on a soft surface (grass, sand). The best compromise – sneakers with zero drop (zero drop) and a wide toe. They provide 80% of the benefits of barefoot running while protecting the foot from aggressive surfaces. The key is to switch to them gradually, while strengthening your feet with exercises.
9. You Should Always Stretch Before Running
Research shows static stretching (like touching your toes and holding) before running doesn’t prevent injuries, and might even decrease performance.
Instead, runners should do a dynamic warm-up (leg swings, lunges, high knees) to prep the muscles. Save static stretching for after your run to help with flexibility.
Check out our post on dynamic warm-ups for runners for an easy routine.
10. Running is a Panacea for Mental Health
The idea that running can replace therapy or antidepressants has become popular in recent years. Indeed, regular jogging has an effect on mental health, but the mechanism of this effect is more complex than it seems.
Where did the myth come from? It arose from a simplified interpretation of scientific data on the release of endorphins and the popularity of “runner’s euphoria”.
Why is it a myth? Running is good for the brain, but it is not a substitute for a specialist if a person needs one.
Physical activity, including running, stimulates the production of serotonin – the “good mood hormone” – and neurotrophic factors that promote the formation of new neurons and neural connections. Interestingly, some antidepressants have similar effects.
Studies show that regular aerobic exercise increases the volume of the hippocampus (an area of the brain often reduced in depression), activates the frontal lobes responsible for self-control (which is especially important in anxiety and ADHD), and helps you stay in the “here and now,” reducing anxious thinking about the future.
However, running is not a substitute for therapy. For clinical depression or anxiety disorders, it can only be a part of it, but it is not a substitute for professional help. Moreover, for people with eating disorders or a tendency to hypercontrol, running is sometimes part of the problem, not the solution.
What to do? Running is a powerful mental health tool, but it needs to be supplemented with professional psychological help for deep mental health work.
6. Running Means You Can Eat Whatever You Want
Running burns calories — roughly 100 calories per mile — but that’s not a free pass to down unlimited pizza.
Instead, focus on balanced meals with quality carbs, lean proteins, and healthy fats.
Related: What to Eat Before a Long Run
Final Thoughts
| Myth | The Truth |
| Running ruins your knees | Running often protects knees and joints. |
| You must be fast to be a “real” runner | Running slowly builds endurance & prevents injuries. |
| Running is only for young people | People run well into their 90s. |
| It’s too late if you didn’t run young | You can start running at any age. |
| Always stretch before running | Do dynamic warm-ups, and static stretch after. |
| You can eat anything if you run | Calories still count — balance is key. |
| The best way to lose weight | Pair running with diet & strength workouts. |
| Need fancy gear | Just start with a good pair of shoes. |
| Must run every day | Rest is essential for progress & injury prevention. |
Running is a powerful but not universal tool. Many established ideas about it (“must do it in the morning”, “barefoot is healthier”, “stretch before you start”, “cures depression”) have turned out to be simplifications or half-truths.
What matters?
Individuality – there are no one-size-fits-all rules. The best running routine is one that takes into account your goals, physiology, and lifestyle.
Competent approach – blind faith in myths can be detrimental. Base it on science, not stereotypes.
Balance – even beneficial practices (like barefoot running or morning jogs) require adaptation and a sense of proportion.
Running is not a panacea, but it is a unique way to learn about yourself. The key is to keep critical thinking, listen to your body, and don’t be afraid to change habits when they no longer work. Run consciously, and then every kilometer will be beneficial, without myths and disappointments.
