There are certain things runners hear over and over again.
You need to run every day. More mileage makes you better. Walking in a race means you have failed. If you are not sore afterwards, the workout did not work. Some of these ideas have been around for years. Some come from advice that once made sense but has lost its context. Others are simply repeated so often that nobody really questions them anymore.
So which running myths are true, which need a bit more nuance, and which should we stop treating as fact?
1. You don’t need rest days
Myth: Rest days are unnecessary if you want to improve.
Fact: Rest and recovery are part of the training process.
Running creates stress on the body, and that stress is necessary if you want to improve. But your body also needs time to recover, repair and adapt to the work you have done. If you constantly pile training on top of fatigue, you are more likely to end up feeling flat, picking up niggles or simply losing some of the enjoyment you get from running.
A rest day does not mean you are being lazy. Sometimes it is exactly what the programme needs.
2. More mileage always makes you a better runner
Myth: The more kilometres you run, the better runner you become.
Fact: The right running mileage depends on your goal, experience and ability to recover.Mileage matters, but more is not automatically better. How much you should run depends on your goal, your training history, your current fitness and how well your body is coping with the load. A good running programme builds mileage gradually. There may be periods where volume increases, particularly when you are preparing for a longer event, but there should also be times when it comes down again.
That could be because you need more recovery, you have been ill, you are managing a niggle, or you are tapering before race day. This is why comparing weekly mileage with another runner is not always useful. Their training may look completely different because they are preparing for something different.
3. You should never walk during a marathon or race
Myth: Walking during a race means you have failed.
Fact: A run/walk strategy can be an effective race strategy for some runners.
There is nothing wrong with walking in a race. Some runners deliberately use a run/walk strategy from the start. Others walk through water tables, take short breaks on hills, or introduce walking later in a longer event.
For the right runner, it can be a very effective way of managing effort. It is also not something everybody needs to do. Race strategy is personal, and the best one is the one that works for your body, your training and your goal. Walking is a strategy. It is not a failure.
4. The more you sweat, the better your workout
Myth: Sweating more means you trained harder or had a better session.
Fact: Sweat is primarily your body’s way of regulating temperature.
Some people naturally sweat more than others. Heat, humidity, clothing, hydration and genetics can all affect how much you sweat, so a very easy run on a hot day may leave you drenched while a much harder session in cooler weather may not.
Sweat alone tells you very little about the quality of a workout. Rather judge the session by whether you did what it was supposed to do.
5. You should run through pain, and soreness means the workout worked
Myth: Pain should be pushed through, and soreness proves a workout was effective.
Fact: Runners need to distinguish between normal training soreness and pain that may indicate an injury.
This one needs a bit of distinction. Heavy legs, tiredness and some general muscle soreness can be normal after a harder session or after doing something your body is not used to. But soreness is not proof that a workout was effective.
You can complete a very good training session and feel perfectly fine afterwards. In fact, as your body becomes used to consistent training, excessive soreness should generally become less frequent.
Pain is different. Sharp pain, persistent pain, pain that becomes worse as you run, swelling, or anything that changes your running form should not simply be pushed through. If you are unsure whether you are dealing with normal training soreness or something that needs attention, speak to your coach or get assessed by a trained professional such as a physiotherapist.
6. Taking a few days off will destroy your fitness
Myth: Missing a few days of running means you will lose the fitness you have built.
Fact: Short periods of rest do not erase weeks or months of training.
A few days away from running does not suddenly wipe out your fitness. Sometimes runners are so worried about losing fitness that they keep training when they are clearly tired, run down or starting to feel something niggly.
In reality, a short period of recovery may leave you feeling much better. That does not mean randomly skipping sessions every week. But if you genuinely need a bit more recovery, it is worth dealing with that rather than forcing the programme.
If it keeps happening, speak to your coach. The bigger question may be whether your training load is currently appropriate.
7. You can’t get faster if you only started running as an adult
Myth: If you start running later in life, you have missed your chance to become faster.
Fact: Adult runners can make significant improvements in fitness and performance.
You absolutely can improve as an adult runner. Aerobic fitness can improve. Strength can improve. Pacing can improve. Running economy can improve. Endurance can improve. Some runners even set their best times later in life because that is when they finally start training consistently or more intelligently.
Of course, everybody is different, and your age, health, training background and individual ability all play a role. But starting later does not mean you have missed your chance. Running improvement often comes from what you do consistently over months and years.
8. You need to make up missed training
Myth: Every missed run needs to be squeezed back into your training week.
Fact: Trying to cram missed training into a few days can create more problems than the missed session itself.
You missed a run. You did not ruin your programme. Trying to make up every missed session can lead to sudden increases in mileage, hard workouts being moved too close together, or two sessions being squeezed into one day.
That often creates more fatigue than the original missed run ever would have. Sometimes sessions can be moved around, but that should be done with some thought. Most of the time, it is better to return to your programme and continue from where you are. If you are unsure, ask your coach.
9. A bad run means you have lost fitness
Myth: One terrible run means your fitness has suddenly disappeared.
Fact: One difficult run tells you very little about your overall fitness.
Every runner has bad runs. Sometimes there is an obvious reason. You slept badly. You are stressed. It is hot. You did not eat enough. You are carrying fatigue from the week.
Sometimes there is no obvious reason at all. One difficult run does not erase the work you have done over the previous weeks. Look at your training over time instead. Are you generally coping better with your runs? Are your paces improving? Can you run further? Are you recovering well? That tells you far more than one bad day.
10. You only need gels on race day
Myth: Gels and race nutrition only matter on race day.
Fact: Long training runs are one of the best places to practise your race-day fuelling strategy.
Race day is not the time to discover that the gel you bought does not agree with you. Just as you train your legs, pacing and mindset for race day, you also need to test what you are going to eat and drink. Differet runners tolerate different products, flavours and amounts. What works perfectly for one person may make another runner feel terrible.
Use your training to work out what suits your body. Try the gels, drinks or other nutrition you plan to use on race day. See how your stomach responds and work out how often you need to take them. Race day should not be your first experiment.
The problem with running rules
- Most running myths contain a small piece of truth, which is probably why they hang around.
- Mileage can help you improve, but more mileage is not always better. Consistency matters, but missing one run does not ruin your fitness. Hard training creates stress, but that does not mean every session needs to hurt.
- The problem starts when useful principles become rigid rules.
- Running training works best when it takes the individual runner into account. Your goal, current fitness, training history, recovery and what else is happening in your life all matter.
That is also why having a coach can be useful. A training programme should not simply tell you what to do. It should help you understand when to push, when to back off and how to make decisions that keep you moving forward. Get in touch if you want us to coach you.
Frequently asked questions about running training
- Do runners need rest days? Yes. Rest and recovery allow your body to adapt to training. How often you need a complete rest day depends on your training load, experience and individual recovery needs.
- Will I lose fitness if I stop running for a few days? A short break will not erase the fitness you have built over time. If you are carrying a lot of fatigue, a few easier days may actually help you feel better when you return.
- Is walking during a marathon okay? Yes. Some runners use planned run/walk strategies, while others walk at water tables, on hills or later in the race. It is one race strategy among many.
- Should I run if I am sore? General muscle soreness can be normal after training. Sharp, persistent or worsening pain, swelling, or pain that changes your running form should not simply be ignored.
- Should I practise using gels before race day? Yes. Long training runs are the ideal place to test race-day nutrition and work out what your body tolerates.
- Does more mileage always make you faster? No. Mileage needs to match the runner, the goal and the training phase. More mileage without enough recovery can create unnecessary fatigue and increase injury risk.
- Can adults still become faster runners? Yes. Adult runners can improve their fitness, strength, endurance, pacing and running economy with consistent and appropriate training.