After you started running, you probably started learning more and more about running. You read articles and blogs, maybe even some books, and followed lots of fast runners on Instagram. So by now you should be familiar with all the running rules, right? What would you say if I told you that sometimes those running rules are wrong? Don’t be so quick to follow the running advice you find on the internet! Here are 6 running rules that may not actually be helpful and what to consider when deciding what to do instead.
6 Running Rules That May Not Actually Be Helpful
Stretch after all your runs
Almost any article about running will recommend stretching after all your runs, but does it actually help? I wrote abut this a few years ago: Things to consider when deciding if you need to stretch.
More recently, studies have shown that stretching does not provide any significant advantages to distance runners and research has not shown that it can help prevent overuse injuries such as ITB syndrome, stress fractures, or plantar fasciitis.
Stretch if it feels good and is working for you, but don’t expect it to make you faster or prevent all injuries!
Don’t run if something hurts
Ok, this one is definitely a gray area. It’s mostly about really being able to listen to your own body and know the difference between something just feeling tight or a little bit off versus being an actual injury. Some injuries are ok to run through, if running doesn’t make them worse. Many sports medicine providers these days will not make you stop running while you are getting treatment for an injury unless it’s something like a stress fracture.
If you suspect an injury is coming on, reduce your mileage and focus on strength. See a PT or another professional who can help you work through your issue. (And if they tell you to stop running, ask them why so you understand the reasoning. Simply resting alone does not usually resolve an injury without other rehab work.)
Get fitted for running shoes
Sure, getting fitted for running shoes can be helpful, but it’s certainly not necessary. Especially if you have an idea of what kind of shoes work well for you. When I was initially fitted for running shoes I started to believe that I could ONLY run in that exact model of shoes. This isn’t true at all! It can be so fun to try out different models and it’s really helpful to run in different styles of shoes. I have lighter shoes for speedwork, cushioned shoes for recovery runs, and everything in between.
Alternate hard and easy/rest days
Yes, in general you should alternate hard days with easy days or rest days. But as you get more experienced, you can try out different ways to schedule your workouts. Doing a harder run the day before a long run can teach you to run on tired legs. Lifting the day before a hard run can help you feel your muscles activated. You want to look at your week/training cycle as a whole and make sure it’s well balanced. If you are going hard every single day you will burn out or plateau, but as you become more advanced with your training you can experiment with different schedules.
Include at least one 20 mile run when training for a marathon
20 miles seems to be the golden distance for marathon training. They say if you can run 20 miles, you can run a marathon (just add on a 10k!) However, a 20 miler for a 5 hour marathoner will look much different than a 20 miler for a 3 hour marathoner. There are many things to consider, like your weekly mileage, experience as a runner, and what other workouts you are doing throughout the week. Laura shared a great post about this recently! How Far Should You Run Before a Marathon
You must foam roll to avoid injuries
Words like “must” should always be a red flag when it comes to running rules. Foam rolling has benefits. But think about this: if you are doing the right strength training exercises that help your body move correctly and use the right balance of muscles when you are running, will you need to foam roll? If your hamstrings always feel tight after a run due to overuse, but you work on your glute strength through heavy lifting, your hamstrings won’t have to work as hard, won’t feel tight, and they won’t get injured! No foam rolling involved!
Foam rolling can feel good. It can help our bodies relax. There are many benefits to foam rolling! But it’s not a magic pill and more is not always better. I was listening to the Ali on the Run podcast last week with Kate Grace, and she described how she showed up to Emma Coburn’s house for training and was teased for bringing her foam roller. Their team focused on strength and stability and found that with those things in place, a foam roller was no longer needed.
Studies have found that foam rolling is an effective strategy for short-term improvements in flexibility and does not decrease muscle performance. Our perception of how it feels may also be impacted by psychological factors.
Summary of Running Rules That May Not Actually Be Helpful
These running rules may be popular, but it does not mean they always hold true. If something isn’t working for you, take some time to dig a little deeper and find out if there is another explanation or something else you can try! Research is changing all the time, so we don’t want to do the same things we were doing years ago if there is no benefit to doing so.
You may also like:
15 Running Lessons I Wish I Learned Sooner
Top 5 Important Recovery Tips for Runners
Which of these running rules do you follow? Or not follow?
Is there anything you used to do that you have found no longer works for you?
Now it’s time for the Runners’ Roundup! Link up your running and fitness posts below! Join myself, Coach Debbie Runs, Confessions of a Mother Runner, Runs with Pugs , and Laura Norris Running to post your favorite running tips, experiences, race and training recaps, workouts, gear, and coaching ideas.
Thanks for that interesting point about foam rolling, Lisa!
It makes sense – I think I like how foam rolling feels, but that doesn’t necessarily mean it’s crucial to prevent injury.
I will still stretch and foam roll – but it’s good to be aware that it’s not a magic pill.
If it feels good and works for you, thats great! I just question the long term benefits of either since the research really doesn’t how that it helps. But again, if it feels good, there’s no reason not to do it!
Well, the 20-mile rule for marathon training will not be happening this training cycle for me LOL And, I’m definitely alright with “breaking” that rule. I’ve run a couple marathons with 15ish miles as my longest run (due to schedule and other conflicts that arose prior to race day) and I did fine (not great, but respectable for my ability). We shall see how it plays out this time….
I scheduled one 20 miler into my training, so I’m hoping that can happen, but it may not. I planned alot less of the really long runs for this training cycle, so we’ll see how it goes.
Great tips. I stopped stretching after my runs after I read some of the studies that said it wasn’t really helpful. Sometimes I do some specific stretches, but not as a general rule. And we all know how I feel about the 20 mile rule, lol! There’s nothing magical about that distance! Same with ‘the wall’. It’s really all mental, isn’t it?
I will try to do the couch stretch for my hips if I spend alot of time sitting, but honestly I’m not sure if it really helps. Although it does feel good to take a break from sitting for a long time! And yes, so much about running in mental!
I have only done one marathon and I made sure to do one 20 miler. And I finished. Yay.
Sometimes stretch after. Mostly not. I have never foam rolled.
I try to rest before and after a race or long run.
No rules are set in stone.
Exactly! Some rules work for some people, but not everyone. I think alot of these are recommendations that can be tried, but everyone needs to figure out what works for them.
I do stretch and foam roll after runs and for me, it is really helpful. Getting fitted for running shoes sounds good in theory. Your shoe fitting is only as good as the person who is fitting you! I have not run a full marathon so I cannot speak from experience on that one. I am currently wondering how far to run before my half so far I am just winging it
I think that even the miles run before a race is so mental. I remember before my first half the farthest I ran was 10. So after 10 miles in the race I started to get nervous because I had never run that far before. But its much different when you’ve been doing long distances for awhile.
I am definitely #teamfoamroll. Strength and stability are absolutely super important, but how many runners don’t lift at all?
“I have lighter shoes for speedwork, cushioned shoes for recovery runs” — yes! Well, I don’t have everything in between but I do have these. 🙂 I know some runners reverse them, too!
I really think it’s beneficial to have a few different kinds of shoes! There are probably some people who need to stick to one specific kind, but I think most people could have a few different ones. It’s good to change up the way your feet move!
Super interesting post! It just shows that there are so many grey areas in running and it’s not always black and white. Thanks for sharing.
Exactly! I hear so many runners complain about stretching or feel guilty about skipping their foam rolling. If they’re not having any issues, it’s not worth stressing about!
Great points!
I love getting to experiment with new shoes! And I love not stretching post-run!
I agree with the running while hurt thing. If you are in pain, definitely skip it. However, it’s sometimes ok to be uncomfortable. I run while uncomfortable regularly, and it usually works its way out.
Different shoes can be so much fun- and also a good way to change things up!
This is such valuable information! It’s so true about running through discomfort/injury. Some injuries need to be loaded to heal fully and while training should be scaled, you won’t see healing if you rest. Of course a PT makes that call and you should not run if limping, but it is a definite gray area.
Yes exactly! Each situation is unique but learning to know your own body while also listening to a trusted PT is usually the way to go.