If you’ve spent any time running or talking to other runners, you’ve probably heard your fair share of training advice.
Some of it is helpful, backed by science and experience. But some advice? Well, let’s just say it’s best ignored!
When it comes to running advice, it’s essential to separate myth from reality. Not every piece of advice will work for every runner.
Whether you’re training for your first 5k or tackling a marathon, bad advice can sideline your progress—or worse, lead to injury.
So listen to your body and stick to what feels right for you.
To help you separate fact from fiction, here’s a roundup of the worst training advice for runners and what you should be doing instead.
Before we get started, thanks to adidas for sponsoring this post!
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The Worst Training Advice for Runners (And What to Do Instead)
1. “Run Every Day to Get Faster”
Why It’s Bad
Running daily might sound like the perfect way to boost your fitness, but it’s a surefire path to burnout and overuse injuries.
Your muscles, joints and connective tissues need time to recover after high-impact activities like running.
Without adequate rest, you risk shin splints, stress fractures and chronic fatigue.
What to Do Instead
Incorporate rest days and cross-training into your weekly schedule. Rest days allow your body to repair and grow stronger.
Cross-training activities like swimming, cycling, or yoga can help build strength and endurance without the repetitive strain of running.
Aim for 3-5 quality runs per week, depending on your fitness level and goals.
Related: Cross training for runners: Benefits + 9 reasons to do it
2. “If You’re Not Sore, You Didn’t Work Hard Enough”
Why It’s Bad:
Soreness doesn’t always equal a good workout.
While some muscle soreness can be a normal part of training, especially when trying something new, constantly chasing that sore feeling can lead to overtraining.
It’s also not a reliable indicator of progress—consistency and gradual improvement are far better markers.
What to Do Instead:
Focus on building a sustainable training plan that includes a mix of easy runs, speed work, and long runs.
Instead of chasing soreness, pay attention to metrics like improved endurance, faster paces, or the ability to recover more quickly.
Related: The magic of the easy run: Why they are crucial for stronger and happier running
3. “Don’t Walk—Walking Is Cheating”
Why It’s Bad:
There’s a pervasive myth that taking walk breaks makes you less of a runner. This couldn’t be further from the truth.
Walk breaks can be a strategic tool to manage fatigue, prevent injury, and maintain stamina during long runs.
Many successful runners, including marathoners, swear by the run-walk method.
What to Do Instead:
Listen to your body and take walk breaks as needed, especially during longer training runs or races.
The key is to find a rhythm that works for you.
Whether you run for five minutes and walk for one or use walk breaks only when fatigued, there’s no shame in walking.
Related: Walking 2 miles a day: 12 benefits + how to start
4. “You Don’t Need to Warm Up”
Why It’s Bad:
Skipping a warm-up might save a few minutes, but it increases your risk of injury and makes the first part of your run feel unnecessarily hard.
Jumping straight into a fast pace with cold muscles can lead to strain or discomfort.
What to Do Instead:
Spend 5-10 minutes warming up before every run.
Dynamic stretches like leg swings, high knees, and lunges are great for getting your blood flowing and muscles ready to work.
Start your run at a slower pace before gradually increasing your speed.
Related: 8 warm up exercises to try before your next run
5. “Pain Is Part of the Process”
Why It’s Bad:
There’s a difference between discomfort (pushing through fatigue or challenging yourself) and actual pain.
Ignoring pain or pushing through it can turn a small issue into a serious injury, sidelining your progress for weeks or even months.
What to Do Instead:
Respect your body’s signals. If you feel sharp, persistent pain, stop running and address the issue.
Rest, ice, and consult a professional if needed. It’s better to take a few days off than to risk a long-term setback.
Related: 6 injury prevention strategies for pain free running
6. “You Should Only Run Long Distances at Race Pace”
Why It’s Bad:
Running all your long runs at race pace is a recipe for exhaustion and poor performance.
Your body needs time to adapt to mileage, and race pace efforts are too intense to sustain for weekly long runs.
What to Do Instead:
Long runs should be done at a conversational pace—typically 30-90 seconds slower per mile than your race pace.
This allows you to build endurance without overtaxing your body. Save race pace efforts for tempo runs and race day itself.
Related: How to pace your run: 4 simple tips for effective pacing
7. “You Don’t Need Strength Training”
Why It’s Bad:
Strength training often gets overlooked by runners who believe it’s unnecessary or worry it will make them bulky.
But skipping strength work can leave you more vulnerable to injuries, especially in areas like the hips, knees, and ankles.
What to Do Instead:
Add strength training to your weekly routine, focusing on exercises that build core stability, glute strength, and lower-body power.
Squats, lunges, planks, and resistance band exercises are all great choices. Aim for two sessions per week.
Related: The ultimate 30 day strength training plan for runners
8. “Carb-Load for Every Run”
Why It’s Bad:
Carb-loading is often misunderstood.
While it can be beneficial for long-distance events like marathons, overloading on carbs for shorter runs or everyday training sessions isn’t necessary.
It can leave you feeling sluggish or even cause stomach issues.
What to Do Instead:
Eat balanced meals that include carbs, protein, and healthy fats.
For runs lasting less than an hour, your normal diet should provide enough energy.
Save carb-loading for races or long runs exceeding 90 minutes.
Related: Carb loading for runners: Foods to eat and mistakes to avoid
9. “The More Miles, the Better”
Why It’s Bad:
It’s easy to fall into the trap of thinking that running more miles automatically equals better results.
But piling on the mileage too quickly can lead to overtraining, fatigue, and injury. Quality is far more important than quantity.
What to Do Instead:
Follow the 10% rule—don’t increase your weekly mileage by more than 10% at a time.
Focus on consistent training with a mix of easy runs, speed workouts, and long runs.
Remember, rest days are just as important as training days.
Related: Overtraining syndrome: 11 signs of overtraining when running
10. “Once You Start, Never Stop Running”
Why It’s Bad:
There’s a myth that if you stop running for even a short period, all your progress will vanish.
While extended breaks can affect fitness, a week or two off due to illness, injury, or life events won’t erase your hard work.
What to Do Instead:
Give yourself grace when life gets in the way.
If you need to take a break, focus on maintaining a healthy lifestyle through walking, yoga, or light strength training.
When you’re ready to return, ease back into your routine gradually.
Related: Is yoga good for runners? 6 benefits of yoga for runners
11. “You Don’t Need a Training Plan
Why It’s Bad:
Many new runners think they don’t need a training plan when they start running, when in fact it’s probably one of the safest ways to start running by following a training plan.
Training plans like Couch to 5k are so popular because they offer a structured, week by week plan on how to run your first 5k.
And if you’re an intermediate or advanced runner, a training plan is essential to run any distance safely and effectively – from a 5k to an ultra marathon.
What to Do Instead:
Find a suitable training plan that is tailored to your running goals and needs.
The best training plans are sustainable, balanced, and tailored to your unique needs.
Related: The ultimate couch to half marathon training plan
12. “You Don’t Need To Wear Proper Running Shoes”
Why It’s Bad:
Wearing regular trainers, or worn-out running shoes can lead to blisters, sore feet, and even long-term issues like shin splints or stress fractures.
So, investing in running shoes isn’t just about comfort—it’s about staying healthy and enjoying your runs without pain!
Running is a high-impact activity, and the right shoes provide cushioning to absorb shock, reducing the strain on your knees, ankles, and back.
What to Do Instead:
Find a decent pair of running trainers that are suitable for your running goals and running style and gait.
Wearing proper running shoes is essential because they’re designed to protect your feet, joints, and muscles when you run.
Good running trainers also offer proper support for your foot shape and running style. For example, if your feet roll inward (overpronate) or outward (supinate) when you run, the right shoes can help correct that and prevent injuries.
Related: Bored with running? These running books will make you fall in love again
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