My 3 Favourite myths About Running

Common Running Myths and What to Do Instead

At Leap Healthcare, we help runners of all levels optimise performance and stay injury-free. Let’s break down some common myths we hear in the clinic and share what science actually recommends instead.

Myth 1: You Should Stretch Before Running

Static stretching (holding a stretch for 20 to 60 seconds) used to be a go-to for runners. But research now shows that it is not just unnecessary — it may actually reduce your performance.

Holding a stretch before running can decrease force output, meaning your muscles are not performing at their best when you hit the pavement. This could not only affect your speed but may also increase your risk of injury.

What to Do Instead

Warm up with dynamic movement. Your body needs to build heat before performance, so focus on drills, a slow jog, and run-throughs at increasing speeds. These movements prepare the muscles and joints for running in a way that static stretching simply doesn’t.

Tip: Aim to break a light sweat before your actual run.

Myth 2: Runners Don’t Need to Lift Weights

Many runners believe strength training will slow them down. In fact, the opposite is true. Multiple studies now show that combining a running program with heavy weight training three times a week can significantly boost performance.

Benefits of Strength Training for Runners

• Improved running economy

• Increased VO2 max

• Reduced risk of overuse injuries

• Greater muscle resilience under load

Whether you're training for a 5K or a marathon, strength work can help you run faster and recover better.

Myth 3: You Must Run Every Day to Improve

Even elite runners take rest days. Running daily without adequate recovery increases the risk of injury and burnout.

Consistency Over Volume

The key to improving your running is not how often you run, but how consistently you do it over time. One session a week, done regularly over six weeks, is often more beneficial than cramming in three runs a week for just two weeks.

To stay consistent, build a plan that suits your lifestyle and allows for proper rest and recovery.

Tip: Focus on making running enjoyable and sustainable. Long-term gains come from consistency, not intensity.

Your Running Partner in Mt. Waverley

At Leap Healthcare, we take a holistic approach to running performance. Whether you're recovering from injury, training for an event, or simply aiming to run pain-free, our expert team can support your goals with personalised assessments, physiotherapy, and conditioning programs.