[Research Rundown] 6 Running Injury Myths You Probably Still Believe (And What ACTUALLY Causes Running Injuries)

In the running world, conventional wisdom abounds – but is it always right? A new study, “The Dogma of Running Injuries,”[¹] surveyed hundreds of runners to see what they think causes or prevents injuries versus what the evidence actually shows. The results might surprise you! Below, we bust some common running injury myths. Lace up and let’s separate fact from fiction 😃

Myth #1: “More Cushion = Fewer Injuries” (It’s All About the Shoes)

The Myth: Many runners treat shoes like magic armor. We’ve heard that the more cushioning or high-tech features a shoe has, the lower your injury risk, and that you must replace your shoes every 300-500 miles or risk injury. It’s easy to see why – cushioning feels like it softens impact, and worn shoes seem like injury ticking time bombs.

The Reality: (Un?)Surprisingly, research hasn’t found strong support for the idea that specific types of footwear or extra cushioning prevents injuries. In fact, most evidence indicates that footwear choice does not significantly influence running injury risk. Even more important – that super-plush cushioning might increase impact forces on your legs (why? It's all about leg spring stiffness). The concern about shoe breakdown after a set mileage isn’t well-founded either: studies show stability and cushioning tend to hold up even after ~1000 km of wear (over 600 miles!) In other words, your trainers likely aren’t going dead the minute they hit 300-500 miles, although some shoes don't last much beyond that point. Researchers suggest that shoe comfort should guide your choice, rather than obsessing over cushioning or gadgetry. (Fun fact: wearing shoes you perceive as comfortable can improve your running economy).[²]

The Bottom Line: If you’ve been stressing about buying the most cushioned shoes, or tossing out aging shoes on a strict schedule, you can relax – find a comfortable shoe that works for your needs and focus more on your running habits than the shoe specs.

Myth #2: “Stretching Prevents Running Injuries”

The Myth: Runners are often told (or we believe we need) to stretch religiously – stretching before a run, stretching after a run – to ward off injuries. Maybe you’ve seen your favorite running influencer doing elaborate stretching warm-ups or post a 30 minutes post-run stretch routine, and thought that if you skipped YOUR stretches, you'd be guaranteed an injury (or worse: "My injury was caused by not stretching after my runs!"

No, that's not why you're injured). Indeed, in the survey, about 90% of young runners believed stretching (dynamic before, static after) is protective against injury, and many adults share this belief.

The Reality: While stretching has its benefits, research has found no strong link between stretching routines and reduced injury risk in long-distance running. In fact, large studies show that stretching, warm-ups, cool-downs, and overall flexibility are not reliably associated with fewer injuries. The new study highlighted that adolescent runners far overestimated the power of stretching to prevent injuries (more so than adults did, although anecdotally, I think runners of ALL ages buy into this myth hardcore).

It’s perfectly fine to stretch if it makes you feel good or helps your range of motion, but don’t bank on it as your injury-prevention go-to. Your time might be better spent on a proper warm-up jog or strength exercises rather than an extra 20 minutes of stretching.

Myth #3: “Bad Form and Hard Surfaces Will Wreck You”

The Myth: “Don’t heel strike!” “You're pronating – you’ll get injured!” “Avoid concrete like the plague!” Sound familiar? Many runners worry that their biomechanics or form (foot strike pattern, pronation, stride length) and running on hard surfaces are major causes of injuries. The belief is that perfect form and sticking to softer surfaces will keep us safe. In fact, 85% of adolescent runners in the study thought a “hard landing” (high-impact footstrike) boosts injury risk, and lots of runners fret about pavement pounding.

The Reality: Here’s some relief: many feared biomechanical factors – like pronation, foot strike, or a hard landing – have little to no conclusive evidence linking them to injury. The study notes that “no conclusive evidence exists that a hard landing increases the risk of injury”, and factors like foot pronation or specific foot strike styles remain unsubstantiated as injury culprits (there’s very limited evidence either way).

Interestingly, one form tweak that does seem to matter is cadence. Running with a very low cadence (very slow turnover, often accompanied by overstriding) has been correlated with higher injury risk, and increasing your cadence can actually reduce impact forces – essentially smoothing out that “hard landing”. Yet, less than 20% of young runners realized low cadence might increase injury, not because "low cadence" is bad, but because what it most likely indicates: that you're overstriding, which is bad.

And what about surface? Despite the common fear of asphalt, the science is mixed and not as clear-cut as “trail good! pavement bad!” Training surface is one of those factors where perception outpaces proof: some runners fixate on avoiding hard surfaces, while experts say training errors (like rapid increases in training volume and/or intensity, not running easy enough on easy run days, and not eating/sleeping enough for your training needs) are likely a bigger injury driver than whether you’re on road or grass. So, while it’s smart to mix up terrains and listen to your body, you don’t need to panic that your stride or the sidewalk alone will doom you. Focus on comfortable, efficient form and a sensible training plan rather than chasing some perfect biomechanics ideal.

Myth #4: “Strength Training and a Strong Core Will Bulletproof You”

The Myth: Many runners hit the gym believing that building strength – especially in the legs and core – will prevent injuries. After all, a stronger muscle should stabilize joints and absorb forces better, right? And yes, we coaches often preach the importance of including heavy lifts (squats, deadlifts, etc.) and strong core as vitally important for runners. In the study, adult runners were more likely than teens to view strength training as protective against injury, reflecting a common sentiment: if you get hurt, you must not be doing enough strength work.

The Reality: Strength training is great for overall fitness and can improve running performance and economy, but it isn’t a foolproof injury shield. The research shows a complex picture: for example, having weaker quads has been linked to higher injury risk in runners, but paradoxically stronger hip muscles were associated with more knee pain in adolescents in one study. And despite the craze for core workouts, there’s no scientific evidence that having a strong core reduces running injury risk. In other words, doing planks might give you abs of steel, but it won’t magically make you invincible on the run. Every body is so different, that what can lead to injury in one runner will cause another zero problems over their lifetime.

Overall muscle strength alone has not consistently been shown to be protective against injuries. BUT! WAIT! HOLD ON! Don’t toss out your strength routine! The study authors note that strength programs do improve performance and running economy, which is definitely a plus for runners. And, heavy strength training is hugely important for things like maintaining or increasing lean muscle mass, improving bone density, and reducing all-cause mortality.[³] Just remember that even the burliest gym routine won’t guarantee you never twist an ankle or get tendonitis. Use strength training as one tool in your toolkit (for performance and balance), but keep your expectations realistic – you still need proper training load management and recovery to stay healthy.

Myth #5: “No Rest for the Dedicated – Overtraining Won’t Happen to Me”

The Myth: No pain, no gain! It’s tempting to think that if you’re motivated and careful, you can increase mileage or intensity endlessly and skip rest days without consequences. Some runners (especially eager newcomers or high-achievers) quietly believe overtraining is something that happens to others, not me, as long as they aren’t feeling outright pain. You might think that as long as you’re not exhausted, why not train hard every day?

Stages of Overtraining Syndrome

The Reality: Training errors – doing too much, too soon, with too little recovery – are one of the top-known risk factors for running injuries. Even seasoned runners acknowledge this: previous research showed that adult runners recognize that rapidly ramping up distance or skimping on recovery increases injury risk. The new study found adolescents were less likely to see the danger of overtraining compared to adults, perhaps because younger bodies rebound faster and can mask brewing issues.

But make no mistake – your body needs rest and adaptation time, regardless of age or enthusiasm. Piling on miles or intense workouts without rest is a classic recipe for stress fractures, tendon strains, or burnout. If you’re in the “never miss a Monday, or any day” club, consider this myth busted: taking planned rest days or easy days isn’t weakness, it’s wisdom. Your muscles, bones, and connective tissues rebuild and come back stronger during recovery. So listen to your body (and the science) – consistency is key, but so is moderation. Remember, more is not always better when it comes to running volume.

Myth #6: “Lighter = Safer (Losing Weight Will Prevent Injuries)”

The Myth: Runners can be weight-obsessed, often assuming that the skinnier you are, the less strain on your joints and the fewer injuries you’ll have. It seems intuitive – less body weight means less impact force, so dropping a few pounds should protect you, right? Many also fear that being “overweight” is a direct ticket to injury (especially knee problems).

The Reality: Weight and injury risk are not so simple. In fact, being underweight can put you at higher risk for certain injuries, particularly bone stress injuries. The study reports that while 63% of teen runners thought being overweight increases injury risk, they largely dismissed being very skinny as an issue – but “the opposite appears to be true”. Low body mass (relative underweight) is a known risk factor for stress fractures and other injuries, likely due to weaker bones and nutritional deficits.

On the flip side, carrying a few extra pounds isn’t the automatic injury sentence many assume. Remarkably, one study cited found that adult runners with a higher BMI (in the overweight range) actually had lower rates of knee injuries than those with an average BMI. This doesn’t mean you should aim to be overweight, of course – but it busts the myth that only “overweight” folks get hurt.

The key insight here is proper nutrition and energy availability: runners need to eat enough and get vital nutrients (calcium, vitamin D, etc.) to keep their bodies resilient. Energy deficiency in endurance athletes is common and will increase injury risk if you’re not fueling adequately. So rather than fixating on the scale, focus on fueling your runs and maintaining a healthy balance. Your body needs strength and nourishment to handle training – you can’t outrun a bad diet, and you can’t prevent injuries by simply skimming off weight.

Coach Elisabeth's Takeaways

Running injuries are common – roughly half of all runners get injured each year – but IT DOESN'T HAVE TO BE THIS WAY!

As a coach, it's frustrating and honestly kind of heartbreaking to see runners fall for injury-prevention myths that sound logical but don’t hold up when you look at the actual research. And as a runner? There’s nothing more discouraging than doing everything you thought was right and still winding up sidelined.

This study is a great reminder that what we think prevents injuries often isn’t what actually works. Injury prevention isn’t about the fanciest shoes or the deepest hamstring stretch. It’s about managing your training load, recovering well, fueling your body, and listening to what the evidence – and your body – are telling you.

If you're ready to follow a smart, structured, science-backed training plan that actually supports your goals and your body, check out the Running Explained training plans! Whether you’re training for your first race or your fifteenth, these plans are written based on scientific principles of endurance training to help you train smarter, stay healthy, and enjoy the process (while snagging that shiny new PR!)

Sources

1. Bachand R, Bazett-Jones DM, Esculier JF, Fox C, Norte GE, Garcia MC. The Dogma of Running Injuries: Perceptions of Adolescent and Adult Runners. J Athl Train. 2024;59(9):955-961. doi:10.4085/1062-6050-0164.23

2. Van Alsenoy K, van der Linden ML, Girard O, Santos D. Increased footwear comfort is associated with improved running economy - a systematic review and meta-analysis. Eur J Sport Sci. 2023;23(1):121-133. doi:10.1080/17461391.2021.1998642

3. Hillsdon M, Foster C. What are the health benefits of muscle and bone strengthening and balance activities across life stages and specific health outcomes?. J Frailty Sarcopenia Falls. 2018;3(2):66-73. Published 2018 Jun 1. doi:10.22540/JFSF-03-066