For many beginner runners, the thought of lacing up their shoes and hitting the pavement is daunting—often because they’ve heard too many myths about what running “should” look like. If you’re just starting your running journey, chances are you’ve encountered at least one or two of these myths that make running feel intimidating, exclusive, or out of reach.
At Runners Gateway, we believe running is for everyone—no matter your fitness level, body type, or past experience. Let’s break down five of the most common running myths and show you how they might be holding you back from unlocking your full potential.
1. Myth: You Have to Be Fit to Start Running
This is one of the most pervasive myths, and it’s probably stopped many people from even giving running a try. The idea that you need to be in shape before you can run is backwards. Running is one of the simplest ways to improve your fitness, and the only thing you need to get started is the willingness to try. Running isn’t reserved for super-fit athletes; it’s for anyone willing to take that first step, no matter where they are in their fitness journey.
The beauty of running is that it meets you where you are. If you can walk, you can start running. Start small, even with a walk-run approach, and build from there. The key is consistency, not instant results.
Truth: You don’t need to be fit to start running—running is how you get fit.
2. Myth: Running Is Too Hard on Your Joints
Many people avoid running because they believe it’s going to ruin their knees or cause long-term joint damage. While it’s true that high-impact activities can be tough on the body if done incorrectly, the idea that running is inherently harmful is misleading. In fact, studies show that moderate running can strengthen joints and bones.
The key to avoiding injury is proper technique and gradually increasing your mileage. The common mistake many new runners make is doing too much too soon. By starting slow, focusing on good form, and allowing your body time to adjust, you can build strength safely without unnecessary strain.
Truth: When done properly, running can strengthen your joints rather than damage them.
3. Myth: You Have to Run Fast to Be a “Real” Runner
It’s easy to feel self-conscious if you’re not speeding down the street like some of the runners you see in races or on social media. But the truth is, speed doesn’t determine whether you’re a “real” runner. What makes you a runner is simply the act of running, regardless of how fast or slow you go.
There’s no prize for being the fastest beginner. In fact, slow, steady running is often the best way to build endurance and avoid injury when you’re just starting out. Focusing on distance and time on your feet, rather than speed, will help you progress more sustainably. Whether you’re jogging at a relaxed pace or taking walk breaks, you’re still a runner.
Truth: Pace doesn’t define you as a runner—persistence does.
4. Myth: You Need Fancy Gear and Gadgets to Get Started
The running industry has done a fantastic job convincing people that they need all the latest gadgets, high-tech shoes, and expensive gear to become a runner. But here’s the truth: running is one of the most accessible sports because it requires very little equipment.
To start, all you need is a comfortable pair of shoes. Yes, investing in the right shoes for your foot type can help prevent injury, but beyond that, you don’t need a high-end smartwatch or the latest fitness tracker. You can build your fitness with nothing more than your legs and a bit of determination.
As you progress, you may find that certain gear makes your runs more comfortable or enjoyable. But don’t let the idea of needing fancy tech or expensive running clothes hold you back from getting started.
Truth: You don’t need fancy gear—just a comfortable pair of shoes and the motivation to get moving.
5. Myth: You Need to Run Every Day to Make Progress
One common misconception is that to become a “serious” runner, you need to run every single day. While consistency is important, overtraining can lead to injury, burnout, and frustration—especially for beginners. Rest days are just as critical to your progress as running days. In fact, your body builds strength and endurance during recovery periods, not while you’re pounding the pavement.
Start with a few runs a week and allow yourself time to recover between sessions. It’s perfectly okay to take a rest day, cross-train with another low-impact activity, or enjoy a leisurely walk. Running is about long-term health and sustainable progress, not an all-or-nothing mentality.
Truth: Rest is an essential part of becoming a stronger runner.
Please Don’t Let The Myths Hold You Back!
Running has been surrounded by myths for too long, and it’s time to break free from them. Whether you’ve been afraid of injury, felt like you weren’t fast enough, or worried that you needed the perfect gear to start, remember that none of these myths should stop you from getting out there and giving running a try.
At Runners Gateway, we’re here to support you every step of the way. Running is accessible to everyone, and with the right mindset and approach, you’ll discover that it’s not just about getting fit—it’s about empowerment, personal growth, and transformation. So, let go of those myths, lace up your shoes, and start your running journey today.
