Running and training are full of myths. Some of them still live tenaciously, even though they could have been proven wrong by science a long time ago. There are many running myths that can affect people’s training and beliefs about how they should train. Some of the myths can also affect how we see training in general. Here is just a small fraction of common beliefs.

Lactate and lactic acid are the same things = false

There would be enough talk about lactate and lactic acid, no matter how much, but in short, they are different things. In the vernacular, it is often said that athletes are hit by lactic acids in their muscles. This is because lactic acid and lactate were sometimes mistaken for the same thing, and lactic acid had time to remain in the vernacular. In fact, and very much simplified, it’s all about lactate, which kicks in when the performance level gets high. Lactate concentrations can also be measured during the performance, and the lactate threshold can be exercised.

You should stretch before exercising = false

Stretching and especially static holds are believed to reduce the risk of injury. However, this is not the case. Stretching itself does not warm up the muscle for performance, on the contrary, static stretching which is performed for the cold muscle can be harmful. Warming up can include dynamic stretching or mobility, which involves movement and increases blood flow.

running is bad for knees = false

Running causes impact, which is thought to be bad for joints. Although runners may have knee problems, running itself does not destroy the knees. There are often other reasons behind knee problems, such as muscle weakness, the amount of load, e.g. a rapidly increased number of exercises. Various biomechanical and physiological factors, as well as training mechanisms, also affect the matter.

Runners don’t need strength training = false

Running alone does not make a runner strong, enduring and powerful, even though running puts a lot of impact on the legs, especially. Runners can train with heavy weights, which would also be desirable. There are a lot of good benefits. In short, strength training balances side differences, can reduce the risk of injury, provide strength and endurance for performance, and improves running efficiency and posture.

Cushioned shoes or barefoot running prevent injuries = false

Although there are many advocates for both, the fact is that neither of them will prevent injuries any more than other shoes. The biomechanics of every runner is different, also the running platform, amount of running, speed, experience, goals, etc. affect what kind of shoe is best for someone. If someone wants to run without shoes or with minimalist shoes, they can do it, while someone else might need a little more under the foot. So there is absolutely no point in fighting about shoe issues because they alone do not prevent injuries, on the contrary, bad shoes for yourself can contribute to injuries or support weaknesses.

You have to run a certain pace to be a runner = false

What separates running from walking is that during running both feet are momentarily in the air. The duration of this flight phase depends on stride length and running speed. In addition, many professionals may also walk during easy days, when the purpose is to recover. So not all training is necessarily even running, let alone all of it is fast-paced running.