Running is one of the most popular and accessible forms of exercise, but with its widespread appeal comes a fair share of myths and misconceptions. Whether you’re a seasoned runner or a newcomer to the sport, it’s important to separate fact from fiction to make the most of your running routine. Let’s tackle some of the most common running myths and set the record straight. by Olivia Baldassare

Myth #1: Running causes knee damage.
Fact: Research shows that running does not increase the risk of knee arthritis and, in many cases, can provide a protective mechanism against osteoarthritis and osteoporosis. Here’s a detailed look at why running can be beneficial for knee health:

In summary, running, when done correctly, can be a highly beneficial activity for knee joint health due to its effects on muscle strength, joint lubrication, bone density, and overall fitness. So, lace up and hit the pavement—your knees might just thank you!

Myth #2: You Need Expensive Gear to Run

Fact: While having well-fitting shoes is important, you don’t need to spend a fortune on the latest gear to start running. Let me repeat, you don’t need to have carbon plated shoes! All you need is a pair of running shoes that are wide enough to allow your foot to move naturally. To test if your shoes fit you properly, take out the insole of your shoe and stand on it with all your weight on that one foot. Your foot should fit completely within the insole without spilling over the edges. If your foot doesn’t fit, that means your shoe is too narrow.

Myth #3: Cushioned shoes prevent injury 

Fact: While cushioned shoes may feel nice, it doesn’t eliminate the risk of injury. Research shows that the amount of cushioning can change our gait pattern – particularly the strike pattern. Extra cushioning decreases the body’s ability to feel the impact forces of the ground at initial contact. This typically leads to higher loading forces at initial contact compared to more minimalist shoes. While the cushioning of the shoe does help to absorb the forces at the foot, the rest of the impact is transmitted higher up into the body (ie. knees, hips and back) which can lead to new stress points and potential injuries. This being said, more cushioned shoes are not all bad. If you are already adapted to them and don’t have injuries, don’t change anything! 

Myth #4: You need different shoes for different workouts 

Fact: Running in different types of shoes (ie. more cushioned for long runs or racing flats for intervals) does not prevent injuries. Yes, different types of shoes will load our bodies differently and will change how we run; however, our bodies will adapt to the loads that are imposed on them as long as we don’t exceed the tissues tolerance. If we are always changing our shoes and in turn our running gait, our body can’t adapt to any of those loads. It’s important to train in the same shoes you plan to race in. This ensures that you’re fully adapted to them and can perform at your best on race day.

Myth #5. Running on a Treadmill Is the Same as Running Outside

Fact: Running outdoors involves varied terrain, surfaces, and different environmental conditions, which engage different muscle groups compared to treadmill running. While treadmills offer a controlled environment and a softer surface, having variability helps to distribute stress across different areas since each step is different and will require different muscle activation. Introducing variability is crucial for recovering from an overuse injury since it doesn’t continuously load the body in the exact same way each step.

Myth #6. Body type affects injury risk

Fact: People of all sizes and fitness levels can enjoy running. Being heavier doesn’t inherently mean you’re going to get injured. People get injured when their body can’t adapt to handle the stresses put on it. People who are heavier have bones and joints that are already adapted to their load. Like everyone, the key to injury prevention is starting to build up gradually to increase the capacity of the body.

Myth #7: You shouldn’t run while pregnant

Fact: Running is not dangerous for the baby, and you can even run up until 9 months pregnant (as long as it is not a high-risk pregnancy and there is no pain)! Evidence suggests that running can engage the pelvic floor muscles and may help reduce the risk of gestational diabetes and preeclampsia. After delivery there is unfortunately no set timeline as to when you can get back to running. As always, when running while pregnant or coming back to running after delivery, it’s important to gradually increase your running load and pay close attention to your body’s signals.

Myth #8: You can’t run if you have flat feet 

Fact: There is no relationship between flat feet and injury risk! Having flat feet is not inherently bad for you – like everything else discussed in this article, your body will adapt as long as the load doesn’t exceed its capacity to adapt. If you are not having any issues, you don’t need to change anything! However, if you do experience foot pain, it is likely not your foot type that is the problem, it is your tissues tolerance. Foot strengthening exercises can be utilized to build the resilience of your foot and orthotics should not just be prescribed to everyone who has flat feet. Orthotics can be helpful for some conditions during the acute stages of rehab, but we shouldn’t become reliant on them for long term relief.

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By debunking these common myths, we hope to provide clarity and encourage you to enjoy running with a more informed perspective. Remember, running is a versatile and effective form of exercise when approached with proper knowledge and care. Happy running!

1. Injury Rehabilitation:
Physiotherapy is renowned for its effectiveness in rehabilitating injuries. Whether recovering from a sports-related injury, surgery, or accident, physiotherapy employs tailored exercises and techniques to restore mobility, strength, and function. By emphasizing targeted exercises, patients can regain confidence in their physical abilities and accelerate their recovery process.

2. Pain Management:
Physiotherapy is a valuable ally in the battle against chronic pain. Through a combination of manual therapy, exercise, and education, physiotherapists work to alleviate pain, improve joint function, and enhance overall quality of life. By addressing the root causes of pain, physiotherapy offers a sustainable and drug-free approach to pain management.

3. Improving Posture and Movement Patterns:
Many individuals suffer from poor posture and inefficient movement patterns, which can lead to musculoskeletal issues over time. Physiotherapy focuses on identifying and correcting these issues through targeted exercises and postural education. By retraining the body to move more efficiently, patients experience reduced strain on muscles and joints, leading to improved overall mobility and comfort.

4. Enhancing Mental Health:
The mind-body connection is a central tenet of physiotherapy. Physical well-being is intrinsically linked to mental health, and physiotherapy interventions often have positive effects on mood and stress levels. The personalized approach of physiotherapy helps individuals develop a deeper understanding of their bodies, fostering a sense of empowerment and control over their health.

5. Prevention and Long-Term Health:
Physiotherapy is not just about treating existing issues; it is also a powerful tool for preventing future problems. Through regular assessments, customized exercise programs, and lifestyle advice, physiotherapists guide individuals in maintaining optimal physical health. This proactive approach can significantly reduce the risk of injuries and chronic conditions, promoting long-term well-being.

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