Running seems like the simplest form of physical activity: put on your sneakers, go outside, and run. It is this accessibility that has given rise to dozens of “rules” that are passed down from one runner to another: running destroys your knees, fat starts burning only after 30 minutes, you need to stretch for a long time before running, and good results are possible only with daily training.
Some of these statements are inaccurate, and some of the advice can increase the risk of injury. A particularly dangerous situation is when a person suddenly increases the distance, changes the running technique, or switches to minimalist shoes because they read somewhere that this is the "right" way to run.
Current research shows a much more complex picture. For most healthy people, recreational running can be a beneficial form of aerobic activity. However, running injuries are indeed common, and preparation, previous injuries, adequacy of load, recovery, and individual characteristics are of the utmost importance.
We break down the 12 most common myths about running and explain what science knows about them.
Myth 1. Running destroys your knees
This is probably the main argument of people who are afraid to start running.
The logic seems obvious: with each step, the knee joint is loaded, so thousands of such steps should gradually "erase" the cartilage.
However, research data does not support such a simple model.
Systematic reviews do not show that casual recreational running per se increases the risk of knee osteoarthritis in healthy people. In some studies, the prevalence among recreational runners was even lower than among sedentary people or professional athletes with high training volumes.
This doesn't mean that runners' knees never hurt.
The knee is one of the most common locations for running injuries. Problems can include:
patellofemoral pain;
iliotibial tract syndrome;
tendon overload;
exacerbation of an existing pathology;
consequences of previous injuries.
Therefore, it is more correct to say this: a healthy knee does not automatically need to be protected from any running, but the load should correspond to the body's ability to adapt to it .
If the pain recurs, gets worse, is accompanied by swelling, or changes your gait, training through pain is a bad strategy.
Myth 2. Running on an empty stomach burns significantly more fat and helps you lose weight faster
Here the myth is based on a real physiological effect.
During aerobic training on an empty stomach, the body can actually oxidize more fat during this session than after eating.
However, this does not mean that a person will lose more fat tissue after a few months.
For body weight changes, the following are much more important:
overall energy balance;
food during the day;
regularity of activity;
sleep;
ability to maintain the regime for a long time.
If running on an empty stomach is comfortable for you, a short, easy morning jog may be perfectly acceptable.
But this is not a prerequisite for losing weight.
For long or intense workouts, eating before a run sometimes helps maintain better intensity and well-being.
Who may not be suitable for running on an empty stomach?
Caution is needed if:
dizziness;
pronounced weakness;
trembling;
nausea;
symptoms of hypoglycemia.
People with diabetes and other conditions that affect glucose levels should discuss their diet and exercise regimen with their doctor.
Myth 3. Fat starts to burn only after 30 minutes of running
The body does not wait exactly 30 minutes to open up its “fat reserve.”
During physical activity, energy comes from several sources simultaneously, primarily carbohydrates and fats. Their ratio varies depending on:
intensity;
duration;
training;
food;
glycogen stores.
At lower intensities, the relative proportion of energy from fat is often greater. At high intensities, the body uses carbohydrates more actively.
But that doesn't mean that slow running is always best for weight loss.
What matters is the overall energy balance , not the percentage of fat that the body used in a specific minute of training.
Even 10–20 minutes of movement makes sense.
You shouldn't give up on a short run just because it supposedly "won't have time to start burning fat."
Myth 4. You need to do a long static stretch before running.
The classic picture: a person goes for a run and first stands for a few minutes, stretching the calves, back of the thigh, and quadriceps as much as possible.
It was once believed that such stretching necessarily protects against injuries.
Systematic reviews have not shown a convincing reduction in overall injury risk from static stretching immediately before physical activity.
At the same time, prolonged intense static stretching before speed or explosive work can temporarily impair certain strength and power indicators.
This does not mean that static stretching is "dangerous" or unnecessary at all.
It's just not a magic protection against injuries.
What to do before a run
For a more practical warm-up:
walk for a few minutes;
start with a very easy run;
perform movements with the feet and ankle joints;
to make swings with the legs;
light lunges;
other dynamic movements.
The purpose of a warm-up is to gradually prepare the body for exercise.
Static stretching, if you like it or need it to work on mobility, can be done separately or after a workout.
Myth 5. To progress, you need to run every day
Daily running is possible for experienced athletes if they manage volume and intensity wisely.
A beginner absolutely does not need it.
The body needs time to adapt:
muscles;
tendons;
bone tissue;
cardiovascular system.
An interesting feature is that breathing and endurance sometimes improve faster than the musculoskeletal system has time to adapt.
A person feels:
"I can run much faster now."
And it adds kilometers dramatically.
This is where overload can occur.
Systematic reviews show that the relationship between specific training parameters and injuries is complex, and the popular universal rule of thumb of “increase distance by a maximum of 10% per week” does not have strong enough scientific support to be an accurate limit for everyone.
However, sudden large load jumps seem less sensible than gradual adaptation.
For a beginner, three runs per week with rest days may be much more appropriate than seven.
Myth 6. The faster you run, the more beneficial the workout.
Slow running is sometimes perceived as "unreal."
A person starts a run and immediately tries to keep the pace they saw on a social network from an experienced runner.
As a result, after five minutes:
difficulty breathing;
pulse is very high;
the equipment is deteriorating;
training turns into a fight.
Health does not require a high pace.
The WHO recommends that adults get approximately 150–300 minutes of moderate aerobic activity or 75–150 minutes of vigorous aerobic activity, or an appropriate combination, each week.
Running is often considered an intense activity, but the specific intensity depends on a person's fitness level.
Very slow running or alternating between running and walking can be a great way to start.
A simple guide
During light workouts, many runners use the “talk test”: if you can speak in short sentences without getting out of breath, the intensity is probably still relatively comfortable.
There is no exact pace in minutes per kilometer for health.
Myth 7. Running is definitely bad for your back
The impact load during running is indeed transmitted through the lower limbs and torso.
But the data doesn't show that runners are generally doomed to more frequent lower back pain.
A systematic review of studies has shown a relatively low prevalence and incidence of low back pain among runners compared to some other populations.
However, this does not mean that running cures all back pain.
Discomfort while running may be related to:
an existing problem;
a sharp increase in load;
poor adaptation to training;
mobility restrictions;
other individual factors.
If the pain radiates to the leg, is accompanied by numbness, weakness, difficulty urinating, or occurs after a serious injury, medical evaluation is necessary.
Myth 8. Running on your toes is better than landing on your heels.
The internet easily gives the impression that there is one perfect technique.
The advice often goes like this:
"Never put your foot on your heel - you only need to run with the front of your foot."
In fact, the relationship between foot placement and injury risk remains poorly defined.
Systematic reviews show low quality evidence that one type of landing is universally safer than another.
Changing technology also doesn't remove the load — it just redistributes it .
When switching from landing on the back of the foot to the front, some of the load on the knee joint may decrease, but increase by:
calf muscles;
ankle joint;
Achilles tendon;
the front part of the foot.
That's why you shouldn't drastically change your usual pattern just because of advice from a video.
For a runner without pain, there is no compelling reason to forcibly rearrange foot placement for the sake of abstract "correct technique."
Myth 9. Running barefoot or in minimalist shoes is more natural and therefore safer
The idea sounds appealing: humans evolved to walk without modern sneakers, so running barefoot is better.
But “more natural” does not mean “safer for someone who has worn shoes for 20 years.”
Going barefoot or in minimalist sneakers really changes your biomechanics.
May vary:
foot placement;
step length;
cadence;
load on the knee;
load on the foot and ankle joint.
For a long time, there was insufficient data on injury to draw a clear conclusion. However, a more recent systematic review and meta-analysis from 2026 found an increased risk of problems when switching to minimalist footwear, including overloading of the forefoot, Achilles tendon, and calf muscles.
This data does not prove that minimalist shoes are always bad.
They show otherwise: a sharp transition can be a problem .
If you want to change shoes or equipment, the adaptation should be gradual.
Myth 10. Expensive sneakers automatically protect against injuries
Good shoes are important.
But the price of 8–10 thousand hryvnias does not create an invisible protective field around the knee.
A Cochrane review of research on running shoes found that there is insufficient evidence that specific types of running shoes can significantly reduce injuries.
In particular, selecting shoes based solely on static foot shape or pronation type has not demonstrated a convincing benefit for injury prevention.
A more practical criterion for most enthusiasts is comfort.
Sneakers should:
fit to size;
do not clench your fingers;
do not rub;
to fix well;
to be comfortable for you.
Specialized models can affect biomechanics and speed, and in some situations, orthotics or certain types of shoes can be part of the treatment. But this is a different issue than universal injury prevention.
Myth 11. Pain while running should just be tolerated
Mild muscle fatigue, shortness of breath during intense exercise, or normal post-workout soreness are not equivalent to an injury.
But the principle of "no pain, no gain" can be dangerous if any pain is perceived as proof of effectiveness.
They warn:
sting;
pain that worsens while running;
edema;
lameness;
pain in a specific point of the bone;
pain that does not go away after rest;
symptoms returning with every workout.
Running injuries are often problems of overuse, not the result of a single dramatic moment.
Among the conditions common in runners, the study names:
patellofemoral pain;
medial tibial stress syndrome;
Achilles tendinopathy;
plantar fasciopathy pain;
iliotibial tract syndrome.
Continuing to train through pain sometimes turns a problem that could have been resolved relatively quickly into a lengthy recovery.
Myth 12. You need to run marathons to benefit
A marathon is an interesting sporting goal, but there is no medical need to run 42.195 km.
Large observational studies link even relatively small amounts of regular running to a lower risk of premature death and cardiovascular events compared to no running at all.
At the same time, there is no clear pattern of "the more kilometers, the proportionally greater benefit" in such data.
For health you can:
run for 20–30 minutes;
alternate running and walking;
go for short runs several times a week;
not participate in competitions at all.
Five kilometers is no "less real" distance than a marathon.
Is it necessary to run at all for health?
No.
Running is one of many ways to get aerobic exercise.
If you don't like it, a similar role can be played by:
fast walking;
bicycle;
swimming;
elliptical trainer;
dancing;
other active sports.
The best physical activity is one that you can safely and regularly maintain.
Running has the advantage of accessibility: it doesn't require a membership, complicated equipment, or a lot of time.
But not everyone has to run.
How to start running from scratch without chasing kilometers
It is more useful for a beginner to think not about speed, but about adaptation.
Start by alternating walking and running.
For example:
2–3 minutes of brisk walking;
1–2 minutes of easy running;
repeat several times.
Gradually, running distances can be increased.
Don't make every workout hard.
If you are completely exhausted after every run, the load may be too much.
Most initial workouts can be comfortable.
Increase the load gradually
Not required in one week at a time:
double the distance;
increase speed;
add two more workouts;
start running uphill.
It is easier for the body to adapt when changes are gradual.
Leave recovery days
Especially at the beginning.
They can be filled with walking or other light activity.
Add strength exercises
Strength training is beneficial for overall health and fitness. For adults, it is recommended to work the major muscle groups at least twice a week.
Regarding the prevention of running injuries, research does not yet provide a universal recipe: effectiveness depends on the program, adherence, and the specific runner.
Does a runner need to monitor their heart rate?
Heart rate can be a useful tool for monitoring intensity, but it is not necessary for every run.
Formulas like:
"maximum heart rate = 220 minus age"
They only give an approximate estimate and can be significantly wrong for a specific person.
The pulse also depends on:
temperatures;
dehydration;
caffeine;
stress;
sleep;
medicines;
training.
For a beginner, a subjective assessment of the workload and a speaking test are often sufficient.
If the training has a sporting goal, heart rate zones can be determined more precisely.
When to consult a doctor before starting running
Most healthy people do not need to begin light physical activity with a comprehensive medical examination.
However, medical advice is especially important if there is:
known cardiovascular diseases;
uncontrolled high blood pressure;
chest pain or pressure during exertion;
unexplained shortness of breath;
episodes of loss of consciousness;
serious lung diseases;
significant joint problems;
recent surgery or serious illness;
symptoms that appear specifically during physical activity.
Sudden chest pain, severe shortness of breath, fainting, or other acute symptoms while running require immediate medical evaluation.
The root cause of many running problems is not the "wrong foot"
Finding a single technical reason is very tempting.
My knee hurts - it's my heel that's to blame.
My shin hurts - it's my sneakers.
My foot hurts - pronation is to blame.
In practice, running injuries are multifactorial.
The risk may depend on a combination of:
previous injuries;
training load;
recovery time;
strength and physical fitness;
biomechanics;
age;
features of a particular fabric;
other types of activity.
That's why the universal advice "everyone should run with their toes on" or "buy the right insoles and there won't be any injuries" oversimplifies the problem.
Conclusion
Running doesn't require dozens of hard rules. For most people, it's more important to move regularly, gradually increase the load, recover normally, and respond to pain than to search for the perfect technique or magic sneakers.
Recreational running itself does not appear to cause inevitable wear and tear on the knees or back. Running on an empty stomach does not provide a guaranteed weight loss advantage. Fat is used as a source of energy long before the mythical 30th minute. Static stretching is not a universal protection against injuries, and barefoot running does not become safer just because it is “natural”.
The most useful rule is much simpler: give the body a load to which it has time to adapt .
Important: The material is for informational and educational purposes only and is not a medical consultation, diagnosis, or individual training program. Self-treating injuries and training due to severe or recurring pain can be harmful to your health. If you have chronic diseases, injuries, joint pain, cardiovascular problems, or other symptoms during physical activity, consult your doctor first.
FAQ
Does running really hurt your knees?
For healthy individuals, regular recreational running is not associated with a proven risk of developing knee osteoarthritis. However, the knee is one of the common areas of running injury, so repetitive pain requires attention.
Can you run every day?
It's possible if your body is adapted to this regimen, but daily running is not necessary for your health. For beginners, it's usually more practical to alternate between running and recovery.
Do you need to run on an empty stomach to lose weight?
No. Fasting may oxidize more fat during the workout itself, but this does not automatically translate into greater long-term fat loss.
After how many minutes of running does fat start to burn?
The body uses fats as one of its energy sources from the beginning of physical activity. There is no clear limit of 20 or 30 minutes.
Do you need to stretch before running?
Static stretching before a run has not been proven to prevent all injuries. A few minutes of walking, light jogging, and dynamic movements are often more practical for a warm-up.
How to properly place your foot while running?
There is no universally correct landing style for all runners. There is no sufficient evidence that forefoot running is automatically safer than rearfoot landing.
Is it healthier to run barefoot?
Barefoot running has not been proven to universally reduce injury risk. An abrupt transition to barefoot or minimalist running can overstress the foot, calf muscles, and Achilles tendon.
Which sneakers best protect against injuries?
There is no one model that is guaranteed to prevent running injuries for everyone. For most runners, the right size, comfort, and how they feel while running are important.
How many times a week should a beginner run?
There is no single correct number. Many beginners find it comfortable to start with about two or three workouts per week with rest days and gradually increase the volume depending on adaptation.
Can I run if my knee hurts?
It depends on the cause and intensity of the pain. If the pain worsens while running, recurs, is accompanied by swelling, lameness, or persists after exercise, you should stop exercising and consult a doctor or specialist.
