A new roundup of expert guidance and recent studies challenges six common beliefs about running — from the idea that distance runners can skip the weights to the claim that lactic acid causes delayed soreness — and offers practical steps to run faster, recover better and stay injury-free. The myths were summarized in a New York Times feature that drew on interviews with physical therapists, coaches and exercise scientists; the piece aligns with a growing body of research showing that simple changes in strength, nutrition, recovery and training load management can make big differences for recreational and competitive runners alike (New York Times). For Thai runners, who are increasingly joining mass events and using running to meet health goals, the findings have immediate practical value for safer, more effective training.
Running matters in Thailand not only as a sport but as a public-health tool. Mass participation races and community runs have boomed in recent years, with flagship events drawing tens of thousands of participants and organisers reporting growth in the sector (Amazing Thailand Marathon; Bangkok Marathon). At the same time, national surveys show that many Thais still fall short of physical-activity targets for cardiovascular health (Thailand 2022 Report Card on Physical Activity). That combination — more people running, but often without structured support — makes myth-busting research important for Thai runners, coaches and healthcare providers.
The most immediate takeaway is that strength training matters for runners. The Times piece quoted a clinical director at a New York physical-therapy clinic who warned that mileage alone is not enough: “down the line something’s going to give” if runners don’t build muscular and tendon capacity (New York Times). Systematic reviews and meta-analyses support this: structured resistance and high-load tendon-focused programs can improve running economy, reduce injury risk and increase muscle and tendon capacity in middle- and long-distance runners (systematic review/meta-analysis; PMC review of strength programs). For Thai runners, especially those training for half-marathons or marathons, adding two short weekly strength sessions — focusing on squats, deadlifts, single-leg work and calf/tendon loading — can be more effective than simply increasing mileage.
Nutrition myths surfaced repeatedly in the reporting. Many runners delay post-run nutrition because intense exercise temporarily suppresses appetite — a physiological response linked to changes in ghrelin and other appetite-regulating hormones — but experts warn that skipping refuelling slows recovery (New York Times; review on exercise and ghrelin). Practical sports-nutrition advice is therefore to have a modest carbohydrate-and-protein snack within 45–60 minutes after intense sessions, even if hunger isn’t present. In Thailand’s hot, humid climate, attention to electrolytes and fluids alongside carbohydrates is particularly important to support recovery and prevent GI upset.
A persistent old belief — that lactic acid causes delayed-onset muscle soreness (DOMS) — remains incorrect. The short “burn” during hard efforts is linked to hydrogen ions and metabolic stress, while DOMS that peaks 24–72 hours later comes from microscopic structural damage to muscle fibers after unaccustomed or particularly intense eccentric loading (New York Times; PubMed review on lactic acid and DOMS; PMC review). For Thai runners, this distinction matters because recovery strategies differ: acute metabolic burn subsides with short rest and pacing, whereas DOMS benefits from gradual reloading, planned easy days, and gentle mobility work rather than the mythic “flush out the lactic acid.”
Energy gels and other race fuels often get blamed for stomach problems, but sports-dietitians now emphasise that the timing, hydration status and progressive “gut training” are usually the culprits. The Times quoted a dietitian: “Your stomach is a muscle; it can be trained” — a practical summary of research showing that athletes can adapt to regular carbohydrate intake during exercise by practising small doses in training, then increasing to race intake rates (New York Times; gut-training review, PMC; Gatorade Sports Science Institute guidance). For Thai runners preparing for hot-weather races, start by taking half a gel with water on long runs and gradually work up to the volume you plan to use on race day, since dehydration and heat stress amplify GI symptoms.
On injury management, the blanket advice to “just rest” is being replaced by more nuanced, load-based rehabilitation. The Times quoted an exercise-science professor who emphasised that some tendon and ligament problems heal faster with targeted movement and progressive loading because movement increases blood flow and stimulates tissue adaptation (New York Times; progressive tendon-loading evidence). Clinical guidance now supports early, monitored reintroduction of low-impact or modified running and specific strength work for many overuse injuries, under the supervision of a physiotherapist or trained coach. Thai race medical teams and clinics that support runners would benefit from integrating progressive-loading protocols rather than offering only rest prescriptions.
Finally, the notion that “real” runners go hard every day is outdated and potentially dangerous. Coaches in the feature emphasised periodisation: a reliable mix of hard sessions and easy days allows adaptation, reduces injury risk and improves performance (New York Times). The training-load literature supports this view: sudden spikes in weekly load increase injury risk, whereas runners with higher chronic workloads who progress sensibly are less likely to be injured (training-load reviews and load-management guidance; systematic review on training load and injury). For Thai runners balancing family and work commitments, a practical rule is to schedule one or two hard sessions per week, keep easy days genuinely easy, and avoid doubling mileage aggressively by more than about 10–20% over a few weeks.
What do these findings mean for Thailand specifically? Mass participation running here has grown fast, but support systems vary widely: some large events report tens of thousands of entrants while smaller races and informal groups proliferate, raising concerns about variable medical coverage and inconsistent coaching advice (Amazing Thailand Marathon; Bangkok Post on event glut). National public-health reports also show room to improve organised physical activity and safe infrastructure (Thailand 2022 Report Card). That mix means many Thai runners will benefit from clearer pre-race guidance: mandatory race briefings on hydration and fuel, encouragement to include strength sessions tailored to local gym access, and better integration of physiotherapy services at big events for early injury management.
Cultural and social factors make some of these recommendations easy to implement in Thailand. Running clubs and temple or neighborhood groups already bring people together for early-morning runs — a family-oriented and community-friendly setting that dovetails with Buddhist values of moderation and steady effort. Coaches and event organisers can leverage these social networks to promote “train the gut” practices, short strength sessions that require minimal equipment, and load-management education for novice runners. That community framework also helps dispel macho myths that equate pain with virtue: respected local coaches and medical volunteers can model the message that smart rest, targeted loading and gradual progression are the routes to long-term participation.
Looking ahead, the most important developments to watch are the spread of evidence-based coaching practices and better race-medicine standards. Research continues to refine the optimal balance of strength and endurance work for different distances (strength-training meta-analyses; Frontiers review), while sports-nutrition studies clarify how to manage appetite suppression and gastrointestinal tolerance during heat exposure and long events (ghrelin and appetite review; gut-training evidence). Thai sports authorities, race organisers and medical providers can adopt these findings to reduce race-day problems and chronic injuries.
Actionable recommendations for Thai runners and those who support them: include two short strength sessions per week focused on lower-limb and core strength; practise post-run refuelling even when not hungry (a small carb-plus-protein snack within an hour); “train the gut” by using small amounts of race fuel during long training runs and increasing gradually; treat most overuse injuries with guided, progressive loading rather than blanket rest and consult a physiotherapist early; and plan training with a mix of hard and easy days, avoiding sudden large increases in weekly mileage (New York Times roundup; strength-training evidence; tendon-loading evidence; load-management guidance). Race organisers should provide clear pre-race guidance on fuel and hydration, encourage entry-level briefings on how to practise fueling and recovery, and ensure accessible medical and physiotherapy support on race day.
The scientific overturning of familiar running lore is not about replacing passion with caution; it is about equipping the growing community of Thai runners with simple, research-backed tools so they can run longer, faster and with fewer setbacks. Embracing strength, sensible nutrition, graded rehab and smarter load management will help runners of all levels turn training into a sustainable habit rather than a short-lived ordeal — an outcome that fits well with Thailand’s community-minded approach to sport and health. For more detailed guidance, runners and coaches can consult the New York Times feature for practical myths-and-facts (New York Times) and review the scientific sources cited above for training- and nutrition-specific protocols (strength training review; gut training evidence; tendon rehab review).