“Running will destroy your knees.”
“No pain, no gain.”
“You have to run every day.”
Sound familiar? These common phrases get tossed around so often that they start to sound like truth. But following this kind of advice can lead to injury, burnout, or plain frustration.
Here are 10 of the worst running tips you should stop listening to—and what to do instead.
1. “Don’t run—it will destroy your knees”
Let’s get this one out of the way first, because it’s everywhere. The truth? Running doesn’t ruin your knees. In fact, research shows recreational runners have a lower risk of developing knee osteoarthritis than people with a sedentary lifestyle or even competitive runners.
A large meta-analysis published in the Journal of Orthopaedic & Sports Physical Therapy found that only 3.5% of recreational runners developed knee OA, compared to 10.2% of non-runners.
Bottom line: Running, done in moderation with proper form and recovery, can actually protect your knees.
2. “No pain, no gain”
This macho mantra has overstayed its welcome. Yes, running can be uncomfortable—especially when you’re pushing your limits. But sharp pain, persistent aches, or exhaustion are not badges of honor; they’re red flags.
Pain is your body’s way of telling you something’s off. And no, you don’t have to end every workout dripping with sweat and gasping for air to make progress.
Learn to distinguish between challenge and danger. Training should build you up, not break you down.
3. “You have to run every day to improve”
More isn’t always better. Running every single day, especially without structure or recovery, often leads to fatigue and overuse injuries. And missing a run? That won’t erase your fitness gains.
Consistency matters—but so does rest. Your body needs time to repair and adapt after stress. Skipping a day can actually help you come back stronger.
Schedule at least one or two rest or cross-training days each week or use one of our free training plans.
Related: 6 Reasons Why You Shouldn’t Run Every Day
4. “The more miles, the better”
While high mileage has its place—especially in marathon training—it’s not a magic pill. Logging too many miles without variation or proper build-up can leave you injured or plateaued.
Focus on quality, not just quantity. A mix of intervals, tempo runs, long runs, and easy days will do more for your performance than simply running farther.
5. “Skip strength training—it’ll just bulk you up”
Nope. Strength training won’t turn you into a bodybuilder overnight. What it will do is improve your running economy, power, and resilience.
Stronger muscles stabilize joints, absorb impact, and improve posture—all crucial for long-term running health. Two 20–30-minute strength sessions per week can make a noticeable difference.
6. “Speed work is only for advanced runners”
Speed workouts—like intervals, strides, or fartlek—aren’t just for elites. They improve your aerobic capacity, help you run more efficiently, and make race paces feel easier.
Beginners benefit too. You can start with short pick-ups (e.g., 20 seconds faster pace every 5 minutes) and build from there. Speed work should be gradual and always paired with proper warm-up and recovery.
7. “Running slow is a waste of time”
Wrong. Easy-paced running is where the real aerobic magic happens. Most of your weekly mileage should be done at a comfortable, conversational pace.
Running slowly builds endurance, helps your body adapt, and lets you recover between hard sessions.
Remember: Not every run needs to be fast. Easy runs are productive runs.
8. “Marathons are the ultimate proof you’re a real runner”
There’s nothing magical about 26.2 miles. Sure, marathons are epic—but so are 5Ks, 10Ks, or consistent training week to week.
You’re a real runner if you run. Period.
Don’t let peer pressure or social media make you feel like you have to run long to be legitimate. Set goals that align with your own interests and needs.
9. “You have to finish every race you start no matter what”
We love grit. But knowing when to stop takes courage too. If you’re injured, sick, or something just doesn’t feel right, pulling out of a race can save your season—or your health.
There’s always another race. One DNF (Did Not Finish) doesn’t define you. Listening to your body does.
Related: At What Mile Do Most Runners Quit a Marathon?
10. “You can eat whatever you want—you’ll outrun it anyway”
Running burns calories, yes—but not enough to compensate for a consistently poor diet. What you eat affects your energy, recovery, mood, and immune system.
And let’s not forget: food is fuel. Garbage in, garbage out.
Enjoy your favorite treats, but build your plate around whole foods that support your training.
Related: 10 Foods and Drinks to Avoid Before Your Run: A Comprehensive Guide
How many of these have you heard? Probably most of them. These tips tend to stick around because they’re catchy, oversimplified—and usually repeated by people who haven’t run a mile themselves. But blindly following bad advice can slow your progress, increase your risk of injury, and take the fun out of running.
So next time someone tells you that running ruins your knees or you’re not a “real” runner unless you do marathons, take a pause. Question the clichés, lean on science-backed info, and most importantly—trust your body and your own experience.
