Busting Common Running Myths Ahead of Bermuda Day

The Truth About Running: Debunking Common Myths Before Bermuda Day

With Bermuda Day just around the corner, the island is buzzing with energy. As May 24th approaches, residents are lacing up their running shoes, preparing for the iconic half-marathon, or simply getting active in the spirit of the holiday. But whether you’re an experienced runner or just starting out, misinformation can get in the way of your performance, motivation, and safety.

Running is one of the simplest and most accessible forms of exercise—but it's also one of the most misunderstood. Today, we're taking a look at some of the most common running myths and setting the record straight. Because better information means better runs—and fewer injuries on your road to Bermuda Day!

Myth #1: Running Is Bad for Your Knees

The Reality: This is perhaps the most persistent myth out there. While it’s true that running places repetitive stress on your joints, research has shown that running does not inherently damage healthy knees. In fact, regular running can strengthen the muscles and tissues that support your knees, potentially protecting them from injury over time.

However, running with poor form, inappropriate footwear, or without proper conditioning can increase the risk of knee pain. This is why running assessments and professional guidance are so valuable—especially when preparing for a long-distance event like the Bermuda Day half-marathon.

Myth #2: You Have to Run Fast to Get Fit

The Reality: Not true. Fitness gains happen at a variety of paces. In fact, running at a comfortable, conversational pace (sometimes called a "zone 2" run) is ideal for building endurance, burning fat, and increasing cardiovascular health. These slower runs are the foundation of most training programs, including those followed by elite athletes.

If you’re preparing for Bermuda Day, consistent, low-intensity runs may be more beneficial than pushing yourself too hard and risking burnout or injury.

Myth #3: Running Every Day Is the Best Way to Improve

The Reality: Rest is just as important as running. Your body needs time to recover, adapt, and strengthen after each workout. Running every day without variation or adequate recovery can lead to overuse injuries like shin splints, stress fractures, or plantar fasciitis.

A balanced training program includes easy runs, harder efforts, cross-training, and recovery days. If you’re unsure how to structure your training, working with a therapist or coach can help you build a personalized plan that maximizes gains and minimizes risk.

Myth #4: You Need to Stretch Before You Run

The Reality: Static stretching (holding stretches for long periods) before a run may actually increase the risk of injury. Instead, the focus should be on dynamic warm-ups that get the blood flowing and activate the muscles you’ll use while running.

Think leg swings, high knees, walking lunges, and gentle jogging—these prepare your body for movement more effectively and safely than traditional pre-run stretches.

Myth #5: If You Don’t Run Far, It Doesn’t Count

The Reality: Every run counts! Whether you’re heading out for 1K or 10K, you’re still getting the benefits of physical activity: better heart health, improved mood, and stronger muscles. Don’t let mileage comparison discourage you.

In preparation for Bermuda Day, consistency beats hero runs. Many runners benefit more from shorter, more frequent efforts than long, sporadic ones.

Myth #6: Running Shoes Don’t Matter That Much

The Reality: The wrong shoes can lead to discomfort and injury. Everyone's feet are different, and the right footwear supports your gait, arch type, and running style.

Before starting a training program, especially in the lead-up to Bermuda Day, get fitted for proper running shoes. Some clinics (like ours) even offer running assessments to analyze your form and recommend the best shoe style to support you.

Myth #7: You Shouldn’t Walk During a Run

The Reality: There is no shame in walking! The run-walk method is a popular and effective strategy, especially for newer runners or those returning after injury. Incorporating walk breaks can help you build stamina safely and reduce recovery time.

Even experienced runners use walk intervals in training or races. The key is staying active and making progress.

Myth #8: Running Is Only for the Young

The Reality: People of all ages can enjoy the benefits of running. Many runners start later in life and still go on to achieve amazing goals. With proper training and care, running can support healthy aging, improve joint health, and keep you mobile and independent.

If you're new to running and unsure how to start safely, speak to a healthcare provider or book a discovery visit to talk through your goals and get personalized advice.

Getting Ready for Bermuda Day

Now that we’ve cleared up some of the biggest misconceptions about running, you can train for Bermuda Day with confidence. Whether you're running in the half-marathon or simply cheering on the side-lines, understanding how to support your body through smart movement and recovery is key.

If you're looking to boost performance, prevent injury, or just feel more confident in your stride, we're here to help. Our team offers running assessments and tailored plans to keep you moving well and training smart—all in time for Bermuda's favorite race day.