These 13 Running Myths Are Dated, Dangerous, and Slowing Down You

The sport's top experts call B.S. and share what will actually help you run stronger and smarter than ever

- By A.C. Shilton

THE MYTH

THERE'S AN IDEAL RUNNING FORM THAT WILL SOLVE ALL YOUR PROBLEMS

Fact: Your form improves with experience. ▶ There is no 'ideal' way to run, and no evidence that suggests telling age-group runners to run one way or another, says Isabel S. Moore, PhD, a sport and exercise medicine researcher at Cardiff Metropolitan University in Wales. That's because bodies are different in how they're built, how they stride, and how they break down.

Our running mechanics are probably a result of a combination of our anatomy, injury history, and running history, says Rich Willy, PhD, a professor of physical therapy at the University of Montana. And logging the kilometres day after day will gradually optimize your gait, says Moore. She conducted a study with novice female runners engaging in a 10-week running program. After the 10 weeks were up, the runners had significantly improved their running economy without instruction on how to do so.

Be wary of any expert who swears they can upgrade your form. Most coaches - even veterans - can't spot efficient form, according to a 2020 study in the European Journal of Sports Science. Researchers at Middle Tennessee State University determined the efficiency of five runners and sent videos of them to 121 coaches, from high-school level up to international programme managers. Overwhelmingly, the coaches could not tell which runner was the most efficient.

THE MYTH

GOTTA STRETCH!