Busting Common Running Myths: Evidence-Based Insights from Dr David Haunschmidt

Running is one of the most popular forms of exercise, but with its widespread appeal comes a slew of myths and misconceptions.

Whether you’re a seasoned marathoner or just starting out, it’s easy to get caught up in advice that may not be backed by science. That’s where Dr. David Haunschmidt, CurraNZ ambassador, ultra-runner, and medical professional, comes in. With years of experience both on the track and in the clinic, Dr. Haunschmidt is here to debunk some of the most common running myths that often lead to confusion or even injury.

In this blog, Dr. Haunschmidt tackles eight widely held beliefs about running, offering evidence-based truths to help you train smarter, stay injury-free, and improve your performance. From myths about knee health to the need for expensive gear, let’s set the record straight on what’s true—and what’s just plain wrong—when it comes to running.

Myth 1: Running is bad for your knees.

The Myth: Lots of running leads to joint damage or osteoarthritis.

The Reality: Research shows that running does not increase the risk of knee osteoarthritis at all. In fact, it strengthens the structures within and around the knee^1-3. 

Myth 2: You need to stretch before running.

The Myth: Static stretching (holding a stretch for a prolonged period) before running prevents injuries.

The Reality: Studies suggest that static stretching before running is not beneficial and could even decrease performance⁴. Instead choose dynamic warm-up exercises (like leg swings, A and B-skips, high knees) as part of a warm-up to prepare the body for running.

Myth 3: You need expensive running shoes.

The Myth: You need to invest in the latest and most expensive running shoes to avoid injuries and perform well.

The Reality: While proper footwear is important, you don't need to break the bank. Focus on finding shoes that fit well, provide adequate support, and are comfortable for you. Studies show that increased footwear comfort is associated with improved running economy⁵. Avoid ordering shoes online without trying them out. Shoe-clinic in NZ offers replacement if you realise the shoes don’t work for you in the first few weeks. 

Myth 4: You should run through the pain.

The Myth: Pushing through pain is a sign of mental toughness and will help you improve (Mr Goggins).

The Reality: Ignoring pain can lead to more serious injuries. Running through an injury will inevitably make it worse and cause you to need time off from running. It's important to listen to your body and see a phsysiotherapist/specialist if ongoing or severe. 

If building back from injury, anything more than a 3-4 out of 10 on the pain scale is a sign to stop.

Myth 5: You should take carbs on every run.

The Myth: Consuming carbohydrates during every run will improve performance.

The Reality: Assuming you are not in a prolonged fast, your body generally will have enough glycogen stores for 60-90 minutes of exercise. Carbohydrate is only necessary for longer runs (over 90 minutes) or whilst practicing race nutrition. For shorter runs, a balanced diet and fuelling well post-run is sufficient. 

Myth 6: You only start burning fat after 30 minutes of running.

The Myth: I need to do prolonged exercise in order to burn fat.

The Reality: Your body starts utilising fat as a fuel source from the beginning of your run. Some people are very efficient at burning fat and will only switch to primary carbohydrate burning at much higher intensity. Moreover, your muscles become more metabolically active after use and so will still require fuel long after you have finished your workout. 

Myth 7: Running will make you lose muscle mass.

The Myth: Many believe that endurance activities like running will cause muscle loss.

The Reality: Any calorie deficit will cause weight loss. Muscle loss will only be caused by extreme diet restrictions and underfuelling. Combining running with adequate food intake as part of a healthy balanced diet will only lead to maintaining muscle mass and creating stronger, more efficient muscles.

Myth 8: You need to run every day to improve.

The Myth: Running every day is the key to becoming a better runner.

The Reality: Everyone is different in terms of their optimal mileage. I know people who run every day and others who run 2-3 times per week and achieve similar results and paces.

Adequate rest and recovery are crucial for improvement and adaptation. Running every day can increase the risk of over-training and injuries. Incorporating rest days and cross-training into your plan is excellent for development and optimal performance.