5 running myths you need to know

I hate running. I prefer to sit in a comfy chair and write blogs about it than actually do it. So here we are. This is my take on a semi-recent post by running expert Dr Rich Willy. 

There are lots of misconceptions regarding running, particularly when it comes to incorporating heavy strength training into your weekly routine. Despite strong evidence supporting the benefits of resistance training for runners, many still shy away from lifting heavy things, and instead just do more running! It seems this is a mistake. The rest of this post will be my justification for this assertion. If you just want the quick takeaway, skip to the end for a summary!

Myth 1: Strength Training Should be High-Rep Low Load

This is a super popular belief and on the surface it seems reasonable. The myth goes, “since distance running involves repetitive, low-intensity strides, training with lighter weights and more reps is similar so it should make me a better runner”. However, research doesn’t support this.

Studies show that light-weight, high-repetition training doesn’t really help improve endurance running performance.

What actually works is the exact opposite; slow, heavy resistance training. This kind of training, which involves lifting heavy weights with fewer reps, has been shown to increase tendon stiffness, improve running economy, and lower the risk of injury. 

Tendon stiffness is important because it helps with energy transfer during each stride, making running more efficient. Stronger muscles from heavy lifting also contribute to more powerful strides, making running less tiring and more effective. Increasing tissue stiffness—more research has been done on tendons than anything else—may be advantageous for a variety of sports. Curiously, aside from injury and immobilisation, we don’t see many interventions that can cause long-term reductions in tendon stiffness (yes, that includes lots of static stretching – I’ll write more about this another time). However, we do know that strength training that results in high tendon strain (>4.5% strain), which is likely around 70% of your 1RM, appears to be needed to cause increased tendon stiffness (eg. Kubo, 2002). Strangely, plyometric training doesn’t consistently work at increasing stiffness here. 

Another big plus of heavy resistance training is injury prevention. Running puts a lot of stress on the body, especially the muscles, tendons, and ligaments. Strengthening these areas with heavy weights makes them more resilient, reducing the chances of injuries like stress fractures, and muscle strains. It also seems to help reduce grumpy or otherwise irritable tendons (sometimes called reactive tendinopathy). So runners I’m sorry to say, you should really be lifting heavy weights, not just running more. This approach increases tendon stiffness and enhances running economy, which leads to better performance and fewer injuries.

Myth 2: Strength Training Will Make Me Run Slower

A common misconception among runners is that strength training will make your muscles bigger and hence add bulk to your body, which will make you run slower. However, studies show that strength training improves running economy and performance without adding significant weight. How does this happen? Well, improvements in strength are largely due to neural adaptations. Neural adaptations include things like: 

• more coordinated recruitment of the muscles (↑ coordination of synergists, ↓ co-activation of antagonists), 
• increased strength of the neural signal to recruit muscle fibres (↑ neural drive)
•  and increased activation of muscle fibres (both total recruitment and firing rates). 

Of course there’s anabolic stimulus accompanying these which will result in larger muscles. But it seems the effect is often small when using strength training parameters in recreationally trained runners (at least initially). 

Myth 3: The Glutes are the Most Important Muscles

While the glutes undoubtedly play a crucial role in running, research suggests that the calf and thigh muscles are equally—if not more—important for supporting the body during running.

The calf muscles supply approximately 50% of the total torque needed for propulsion in endurance-type running

This means a comprehensive heavy resistance training program that targets the calf, thigh, and hip muscles is recommended, particularly for older runners. See more regarding resistance training for the elderly here. For some tips on setting up the leg press to target hip muscles vs target knee muscles click here. 

When training your calves, it’s best to keep the knee straight. Bent-knee calf raises do not target the soleus, they simply reduce the contribution of the gastrocnemius (gastroc.). That means, you get soleus with the bent leg, but you get soleus and gastroc. with a straight leg. See Kinoshita et al., (2023) for more. As an aside, this is also my argument against pointing the toes on the leg curl. This does not target the hamstrings, it simply reduces the contribution of the gastroc. This means, you get hamstrings with a pointed toe, but you get hamstrings and gastroc. with a dorsiflexed ankle. You’re better off increasing the load and letting your nervous system self-organise. But I digress. 

Myth 4: Strength Training Will Fix Poor Running Technique

It’s commonly believed that strengthening specific muscles, such as the glutes, can correct poor running technique and reduce the risk of certain injuries. However, evidence suggests otherwise, with little to no association found between weak gluteal muscles and hip adduction during running. Instead, structured running programs aimed at improving running mechanics have shown greater promise in reducing hip adduction and mitigating injury risk. We don’t need to spend long belabouring this point. If you want to improve running technique, see a running coach.

It’s not a criticism of resistance training to point out it cannot do something it wasn’t intended to do, namely improve running technique. 

Myth 5: Running Needs “Functional” Exercises

In the world of gym training for sports, two schools of thought emerge regarding the purpose of gym workouts. While some advocate for mimicking sport-specific movements, others, like me, believe that gym training should focus on increasing capacities that can be utilised in a sports-specific context. When it comes to running, multi-joint, “functional” exercises that mimic running movements may not necessarily translate to improved running performance. Instead, a balanced heavy resistance training program incorporating both multi-joint and single-joint exercises is recommended to ensure optimal adaptations in muscles and tendons. See here for more.

If you’ve just skipped to this point, here’s the quick takeaway:

1. Simple, heavy resistance exercise will likely improve running economy and reduce injury risk
2. You don’t need anything fancy – let the weights room increase tissue capacities, let the running improve cardiovascular fitness
3. Consider a running coach for specific technical improvements

Of course if you’re unsure where to start or how to maximise your running performance, don’t hesitate to reach out! I’m not the world’s greatest runner, but between three children and a wife (who I think all still actually like me) and many other pursuits, I have managed some modest results: 3km in under 11:30, 5km in under 20, marathon in under 4.