6 Running Myths

6 Running Myths That Could Be Slowing You Down

At PT PROGRESSION, we love when big outlets like The New York Times shine a light on running myths that we talk about every week in the clinic. Their recent article, “6 Running Myths That Could Be Slowing You Down,” breaks down some of the most common misconceptions - like whether running ruins your knees, if rest is always the best medicine, and why strength training matters just as much as mileage. It’s a great reminder that running smarter, not just harder, keeps you moving well for the long haul.

Here are the key takeaways - plus our PT insights to help you put them into practice:

1) Distance Runners Don’t Need Strength Training

Logging miles is great, however without adequate strength the tendons and muscles eventually wave the white flag. Strength training builds durability and efficiency, helping you run faster and with fewer injuries by absorbing the joint compression forces involved in running.

PT Tip: Add 2 short strength sessions a week. Think lunges, bridges, squats. If you only have time do the strength session on days that you are running, keep the volume low (2 sets, 10 reps of 4 exercises, mainly compound multi-joint movements). Ideally, lower body strength workouts would be on a different day than running, but understandably, that's not always an option.

2) No Appetite? No Problem.

After a tough run, your hunger hormones may dip, tricking you into skipping food. But your muscles are crying out for fuel.

PT Tip: Even if you’re not hungry, grab a recovery snack - carbs plus protein. A smoothie, yogurt with fruit, or even a PB&J can speed up recovery. It's essential to restore blood glucose and glycogen reserves in muscles to aid in proper recovery and regeneration.

3) Lactic Acid = Soreness

Nope. Lactate is an energy source, not the villain. That post-race soreness? It’s micro-tears in muscle fibers, not acid buildup.

PT Tip: Gentle mobility, hydration, and gradual training loads help manage soreness - not blaming lactic acid. Over time, the body builds resilience and will become less sore with continued training.

4) Energy Gels Destroy Your Stomach

It’s not the gel - it’s usually timing and training. Your gut needs practice, too! As one of the contributors in the article put it, “your stomach is a muscle - it needs to be trained."

PT Tip: Start small (half a gel with water) during long runs and build tolerance. By race day, your stomach will be race-ready, too. Remember, dehydration can also aggravate stomach issues.

5) Rest Is Always the Best for Injuries

Sometimes stopping completely can slow recovery. Controlled movement boosts blood flow and healing.

PT Tip: For tendon or ligament strains, active recovery under PT guidance beats sitting on the couch. Severe injuries like stress fractures? That’s when rest rules.

6) “Real” Runners Go Hard Every Day

More miles don’t automatically mean more progress. Olympians sometimes run fewer miles than weekend warriors! The magic is in balance - hard days, easy days, recovery days.

PT Tip: Think of training like music - you need high notes and rest notes to create rhythm.

Final Stride

Running myths sound convincing, but science tells a better story. Mix in strength, fuel wisely, train smart, and listen to your body - not the myths. Whether you’re jogging your first mile or chasing a marathon PR, smarter running keeps you stronger, longer.

Construction Update!

Over the past couple of weeks, big progress has been made! The siding and trim work are now complete, and all of the rough electrical and HVAC are officially in place. Next week brings a milestone moment - we’ll be “breaking through the wall” to connect the new second floor (apparently our electrical inspector isn’t a fan of ladders, so this will make everyone’s life easier).

Up next: exterior painting is underway, and spray foam insulation is queued up and ready to go. Step by step, the new space is taking shape - thank you for your patience and excitement as we move closer to the finish line!

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