Running Myths Debunked: What Runners Should Really Know

Running is one of the best ways to improve your health, but many people avoid it because of outdated myths. At Aligned For Life Chiropractic in Leatherhead, we help runners stay injury‑free, move better, and enjoy the sport with confidence. Here are the facts.

Myth 1: Running Damages Your Knees

This is the most common myth — and it’s simply not supported by evidence. Research consistently shows that regular runners have lower rates of knee osteoarthritis than non‑runners. Running strengthens cartilage, improves joint nutrition, and builds supportive muscle.

Truth: Poor training habits, sudden mileage jumps, or unsuitable footwear cause knee pain — not running itself.

Myth 2: Running Is Only for the Young and Fit

Many people believe they’re “too old” or “not built for running”.

Truth: Running is for anyone, at any age, provided training is sensible.

We regularly see runners in their 50s, 60s, and 70s enjoying local parkruns. Run‑walk intervals, softer surfaces, and gradual progression make running accessible to almost everyone.

Myth 3: You Need Expensive Shoes

Truth: The best running shoe is simply the one that feels comfortable. You don’t need carbon plates or specialist footwear to run safely. The initial cushioning in shoes lasts about 100 miles. Trainers will often then lose their initial feel but stay consistent after that. You only need to replace your trainers if they begin to get tatty or fall apart.

Myth 4: There’s One Correct Way to Run

Heel strike, forefoot strike, cadence, posture — running technique can sound complicated.

Truth: Your body will already have neurologically hard-wired its running style since you were born. You can certainly optimise how you run by working on things such as cadence and stride length but humans naturally self‑optimise their running style.

There is no single “right” way to run. Technique tweaks can help if you’re injured or inefficient, but most beginners should simply focus on:

·         Running slowly

·         Building gradually

·         Staying relaxed

If pain or recurring niggles appear, that’s when expert assessment helps.

Myth 5: Strength Training Interferes with Running

Some runners worry that strength work will make them bulky or slow.

Truth: Strength training is one of the best ways to prevent running injuries. It improves the bodies tolerance to increased loading producing tendon resilience, joint stability, and better running economy. Squats, lunges, calf raises, hip abductor and core work are ideal.

The only activities that clash with running are those that overload the same tissues without recovery.

Myth 6: You Shouldn’t Mix Running With Other Sports

Truth: Cross training with other sports is a great way of reducing injury risk and ensuring that you’re not constantly overloading the same muscle groups. Cycling, swimming, the gym, Pilates and yoga all support better running.

Need Help With Running Pain or Injury?

With over 21 years of clinical experience, sports chiropractor Paul Fraser helps runners in Leatherhead, Surrey stay strong, mobile and injury‑free.