Humans were built for running, but 2017 was the third year in a row to see a decline in the number of race finishers in the U.S. Why the dip? One explanation: the ever-prevalent myth that some people are runners, and some just aren’t cut out for it. “It’s funny the way people build up running,” says John Honerkamp, a former running coach with New York Road Runners who is currently training model Karlie Kloss and chef Daniel Humm for the New York City Marathon. “They say, ‘Oh, I’m not a runner.’” But the health benefits of running are endless, and all you need to be a runner is a good pair of shoes and to get out the door. Below, six more running “truths” that shouldn’t stop you from finishing a race—or just hitting the pavement—today.

Myth: Barefoot running is better for you than wearing shoes.

Busted: It can be beneficial, but only if you’ve built up strength in your foot muscles.

“Barefoot running can help correct issues with improper foot strikes and gaits in some people,” says Yusuf Jeffers, a coach at Tone House and Mile High Run Club in New York City.  “But if you haven’t built up the requisite strength in the underused muscles and tendons to handle the stress and repetitive nature of running without supportive shoes, it can lead to injury.” If you want to try barefoot running, have your gait analyzed by a professional. If you’ve already decided to give it a go? Try running no more than a mile without shoes, and split it into two to three sessions at the end of an easy run.

Myth: You shouldn’t stretch before a run.

Busted: You shouldn’t static stretch before a run.

Honerkamp says there’s research that indicates stretching doesn’t help at all before a run. “But if stretching is what you do, and if you’ve never been injured, don’t mess with it,” he says. Still, it’s a good idea to consider the types of stretching you’re doing. Static stretching pre-run has been known to reduce performance (you’ll actually run slower!). But warming up with dynamic stretching will get your heart rate going, fire up muscles, and lubricate joints.

Myth: Running is bad for your knees.

Busted: Running is actually good for your knees.

“Runners have half the incidence of knee osteoarthritis compared to walkers,” says Jason Fitzgerald, the coach behind the powerhouse website Strength Running, citing the largest study of runners ever completed. If you’re experiencing pain, try replacing your shoes or running on a softer surface like a dirt path.

Myth: You need to carb load before running.

Busted: Only focus on your carbohydrates for 20-plus-mile runs.

The number-one question running coaches get: What should I eat? Answer: There is no perfect meal. More important is to keep track of what you’re eating and how it makes you feel while running. Before a long distance effort, you want to fill your muscles with as much glycogen as possible since it’s the most accessible form of energy to burn during a race. Do this by starting to carb load a few days prior. Christy Vachal, a coach at Mile High Run Club, recommends eating a large meal of whole-wheat pasta and your choice of protein two days before to help your body store more glycogen to convert into fuel.

Myth: Runners shouldn’t strength train to avoid getting bulky.

Busted: Runners won’t bulk up.

When you run, you do the same motion over and over, so it’s important to incorporate other types of exercise into your weekly routine. Lifting weights a few times a week is a great option, and it won’t leave you bulky. “Running is catabolic—meaning it breaks down muscle—so it’s really hard to build muscle as a runner,” says Fitzgerald. Lifting will help strengthen your muscle, creating stability and power.

Myth: If you get cramps, it’s because you’re dehydrated.

Busted: It could be any number of things.

Hydration is important. But cramping can also be linked to diet, stress, skipping a warm-up, holding your breath, or an electrolyte imbalance. Fitzgerald advises people to ensure they’re not making two types of training errors that can also lead to cramps: “First, you’re not prepared to cover the distance you’ve attempted, and, second, you’re not prepared to run the pace you’ve attempted.” Remember, slow and steady wins the race.

 

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