Health or Hype? Running Myths

In this rapid-fire "Health or Hype" episode, Dr. Kate Kresge sits down with physical therapists Dr. Chris Sands, DPT, OCS, and Dr. Gabe Kresge, DPT, to pressure-test the most common running claims through a clinical lens. Does strength training slow runners down? Are squats the best exercise for runners? Should everyone switch to minimalist shoes? Does running ruin your knees? The guests sort fact from fiction, then make the case for running assessments as preventive care and explain why, for most runners, training load and recovery drive injury risk more than biomechanics alone. (Bertelsen 2017) (Ceyssens 2019) Quick, practical, and full of takeaways for clinicians and runners alike.

3 Key Takeaways

• Strength training is a performance amplifier. In highly trained middle- and long-distance runners, strength and plyometric training two to three times per week for 8 to 12 weeks produced a large improvement in running economy. (Balsalobre-Fernández 2016)
• Recreational running is joint-friendly. In a meta-analysis of more than 114,000 people, recreational runners had a lower prevalence of hip and knee osteoarthritis than both sedentary controls and competitive runners. (Alentorn-Geli 2017)
• Running is a single-leg sport. Squats build global strength, but split squats, step-downs, and single-leg hinges better match the demands of running and reveal side-to-side differences.

Guest: Dr. Chris Sands, DPT, OCS, and Dr. Gabe Kresge, DPT, are physical therapists and performance specialists who work with runners across rehab, training, and long-term durability. Their approach emphasizes objective testing, individualized programming, and evidence-based decision-making to support performance and lifelong movement.

Clinical FAQ

Should everyone switch to minimalist shoes?

It depends. Minimalist footwear may change stride and foot strike, but tolerance depends on calf and soleus capacity, and transitions should be gradual to limit injury risk. (Ryan 2014)(Ridge 2013)

If a runner isn't injured, is a running assessment still useful?

Yes. The guests see assessments as preventive and performance-focused, identifying capacity gaps and asymmetries before they become painful.

Why does poor sleep raise injury risk?

They distinguish one tired night from chronic under-recovery. Consistently poor sleep and limited recovery capacity can increase injury susceptibility over time. (Goldberg 2025)

Timestamps

00:00 – Welcome to "Health or Hype"

02:03 – Myth #1: Strength training makes runners bulky and slow

03:23 – Myth #2: Squats are the best exercise for runners

04:41 – Myth #3: Everyone should run in minimalist shoes

06:17 – Cushion vs. stiffness by distance and running type

07:40 – Myth #4: Running breaks down your joints

10:33 – Myth #5: No injury means no need for an assessment

13:52 – Myth #6: Most injuries are training errors, not biomechanics

15:04 – Chronic under-recovery and sleep quality

16:00 – Wrap-up

Ready to elevate your practice? This episode is sponsored by Fullscript https://fullscript.com/?utm_campaign=rootcausemedicinepodcast&utm_medium=podcast&utm_source=fullscript-academy, a comprehensive care delivery platform designed to support whole-person, integrative healthcare. Fullscript helps clinicians bring supplement dispensing, lab ordering, and patient education into one centralized workflow. For more practitioner education on supplements, nutrition, and evidence-informed clinical care, visit Fullscript Academy at academy.fullscript.com.

Disclaimer: The views expressed on this podcast are those of the hosts and guests and don’t necessarily reflect those of Fullscript or any affiliated organizations. This podcast is for informational and educational purposes only and is not intended to be medical advice. For your safety, always check with your doctor or healthcare provider before making changes to your health routine.