Running is simple — lace up, head out, and go. But over the years, the sport has built up a lot of myths that even experienced runners still tell. Some of these thoughts are fine; others can slow your progress, increase your risk of injury, or make running feel harder than it needs to be.
Here are five common running myths that continue to mislead runners, and the truth behind them, so you can train smarter and enjoy every stride.
1. Myth: "You have to run every day to get better."
Reality: Rest is part of training — not the opposite of it.
A lot of runners think that running more miles every day will help them get faster, but your body gets stronger while you rest, not while you run. Studies show that taking days off from working out helps prevent injuries from overuse, speeds up muscle repair, and helps performance in the long run.
What to do instead:
Aim for 3–5 quality running days and mix in low-impact cross-training like cycling, mobility work, or strength training.
2. Myth: "More cushioning always means better protection."
Reality: The best shoe depends on your gait, biomechanics, and preferred feel — not softness alone.
Some runners still think that the shoe with the most cushioning is the safest. But too much cushioning can sometimes make you less stable or change the way you land. On the other hand, some runners may find that a firmer shoe gives them better ground feedback and efficiency.
The real key:
Choose shoes based on comfort, gait analysis, and fit, not cushioning level alone.
3. Myth: "You should always push through pain."
Reality: There’s a difference between normal effort and warning signs.
It’s common to hear runners say, “Just push through it.” While running does involve exertion, sharp pain, dizziness, numbness, or sudden fatigue are not badges of honor. They’re signals your body needs attention.
Experienced runners know:
Mild discomfort is normal, but pain or unusual symptoms are reasons to slow down, adjust, or stop.
4. Myth: "The only way to get faster is to run fast in training."
Reality: Speed improves with structured variety — not constant hard effort.
A lot of runners still think that training faster will make them race faster. In reality, you get faster by doing a mix of easy runs, tempo runs, intervals, and getting enough rest. Easy runs help you build your aerobic capacity, which is important for long-term speed and endurance.
Think 80/20:
Most miles should feel comfortable; the hard ones should be intentional.
5. Myth: "You have to eat a lot of carbs before every run."
Reality: Carb-loading is useful for long events — not daily training.
Marathon culture made carbo-loading famous, but it's not needed for short or moderate runs. For everyday training, your body performs well with balanced meals, hydration, and light snacks if needed.
Save carb-loading for:
Long-distance races or multi-hour training sessions.
Break The Myths, Elevate The Run
When you know what really matters and what doesn't, running is a lot more fun. You can train smarter, avoid injuries, and truly appreciate the sport at your own pace if you stop believing in old myths and start using real, evidence-based knowledge. The more you learn, the better your runs will feel.
Get the Right Gear for Your Best Runs
Ready to run with confidence? Explore Sprint MY’s curated selection of performance running shoes Malaysia runners trust — all chosen for comfort, support, and real-world reliability. Visit our website or drop by for a proper fitting and gait analysis. Your next great run starts with the right pair.