YOU'RE TOO SLOW TO BE A RUNNER
Running is a sport for everyone. You don't have to be a pro. Since it is a free-form sport, you can choose how fast, how long and where you want to run. It's supposed to be fun, so don't tell yourself that you can't do it! You can run a seven minute mile or a 12 minute mile -- in the end, all that matters is that you finished!
ONCE YOU REACH A CERTAIN AGE, YOU CAN'T RUN MARATHONS
The reality is, you're never too old to run a marathon. People in their 60s, 70s and 80s run marathons every year by taking it slow and training with the proper amount of walking and running intervals. Once you build up your stamina you can do anything, no matter your age!
FOLLOWING A LONG-TERM PLAN IS NECESSARY
While running plans are often helpful, you don't need to start six months ahead of time to get in shape. If you're already in decent shape, start your plan four weeks before a big race. If you need a little more work, start a plan eight to 12 weeks ahead of time, depending on how far you will be running. is a great place to start.
TAKING A BREAK IS BAD
Rest days can be good. If you run day after day without any breaks, you're bound to put some wear and tear on your muscles and joints. You can go as many as five days without loss of conditioning, so don't feel bad if you need to rest. When you start back up again, make sure to take occasional walking breaks and stretch afterwards to avoid injuries.
IT'S POSSIBLE TO RUN TOO SLOW DURING LONG RUNS
The truth is just the opposite. Running slow and taking frequent walking breaks helps to minimize fatigue and prevent injuries. Run at a pace where you can hold a conversation. If you use all of your energy at the beginning of a run, you're more likely feel terrible by the end.
KIDS SHOULDN'T RUN RACES
As long as the child is seven years or older and has been running at least once a week for a few months, he or she is perfectly capable of completing a 5K. However, it should not be for competitive purposes. Running is supposed to be a fun activity, and putting pressure on a child to run at a certain pace is ridiculous. Make it a fun activity for the whole family!
STICK TO A TRACK FOR SPEED WORK
There's no point in mindlessly running in circles around the high school track if you don't enjoy it. Complete your speed work in the park, on the treadmill, or even on a bike!
YOU SHOULD MAKE AN EFFORT TO RUN AS FAST AS YOU CAN
Why would you do this? Running at top speed for no particular reason can greatly increase your chances of getting injured. This is especially true if you push yourself right at the end of your workout, when you're already exhausted.
SKIPPING REST DAYS IS OKAY
You've earned your downtime, so you should enjoy it! If you're running many miles during the week, don't count a 45 minute spin class as your "rest day." Instead, take some time to go for leisurely walk -- or better yet, sit down on the couch and watch TV. Proper rest will help your muscles recover, and you'll be able to get back to running sooner with less risk of injury.
IT'S IMPORTANT TO TIME RUNS
If a timing device motivates you and helps you track your walk/run intervals, wear one. Otherwise, it's perfectly fine to listen to your body and your mood. Some days you might feel like running fast, other days you might want to take it easy. It's all up to you.