Runners are always looking for an edge, whether it’s training smarter, recovering faster, or avoiding injuries. But not everything in the running world has always been backed by science. Some of today’s most widely accepted practices were once dismissed as pseudoscience or seen as unconventional. It’s a reminder that just because something seems out there now doesn’t mean it won’t be validated later.
Here are some running-related ideas that were once controversial but are now supported by research.
Barefoot and Minimalist Running
When barefoot running gained popularity, especially after Born to Run hit the shelves, many runners and experts dismissed it as a fad. The idea that running without traditional cushioned shoes could prevent injuries seemed counterintuitive. But research has shown that barefoot and minimalist running can encourage a more natural running gait, reduce impact forces, and strengthen foot muscles. That doesn’t mean everyone should ditch their shoes, but it does mean there’s validity to the approach for some runners when transitioned properly.
High-Intensity Interval Training (HIIT)
For years, long, steady miles were seen as the gold standard for endurance athletes. The idea that short bursts of intense effort could improve endurance and speed was once met with skepticism. However, research has confirmed that HIIT can enhance aerobic capacity, increase speed, and even improve efficiency in endurance runners. While it shouldn’t replace all steady-state training, it has become a key tool for improving performance.
Foam Rolling and Myofascial Release
Rolling around on a foam tube to “release” muscles seemed like a gimmick when it first gained popularity. Many experts believed it had no real benefit beyond placebo. But over time, studies have shown that foam rolling can improve range of motion, reduce muscle tightness, and enhance recovery. It’s not a cure-all, but it’s a solid addition to any runner’s routine.
Periodization Training
The idea of structuring training into distinct phases to peak for a goal race wasn’t always widely accepted in the running world. Many runners used to train at the same intensity year-round, believing more miles always led to better results. Now, periodization is a well-established approach that helps prevent burnout, optimize performance, and reduce injury risk by strategically varying intensity and volume throughout the training cycle.
Mindfulness and Mental Training
For a long time, mental training was an afterthought for runners. The belief was that running success was purely about physical training. However, research has shown that mindfulness, visualization, and mental resilience techniques can enhance focus, reduce performance anxiety, and improve race outcomes. Elite athletes now incorporate mental training just as seriously as their physical workouts.
Chi Running
Chi Running was initially met with skepticism due to its focus on energy efficiency, posture, and relaxation techniques. Many dismissed it as a gimmick, but over time, more runners have embraced its benefits. Research and anecdotal evidence suggest that Chi Running can help reduce impact forces, improve running economy, and lower injury risk by promoting better biomechanics.
Compression Boots
Once seen as an overpriced luxury, compression boots have gained credibility as a legitimate recovery tool. Studies suggest they can enhance circulation, reduce muscle soreness, and speed up recovery by facilitating lymphatic drainage. While they aren’t a magic fix, many runners use them as part of a well-rounded recovery strategy.
Epsom Salt Baths
Epsom salt baths were long considered a folk remedy with little scientific backing. However, research has shown that magnesium—one of the key components of Epsom salt—plays an essential role in muscle function and recovery. While soaking in an Epsom salt bath may not dramatically improve performance, it can aid relaxation, reduce muscle tension, and promote overall recovery.
The Takeaway
Science evolves, and what seems like a questionable practice today might be a proven performance booster tomorrow. It’s important to stay open-minded but also critical of trends that don’t have evidence to back them up. If you’re unsure about a new approach, look at the research, test what works for your body, and don’t be afraid to ask an expert.
If you want to train smarter, recover better, and improve your running with proven strategies, I can help. Let’s work together to build a plan that’s backed by science and tailored to you. Reach out, and let’s get started!