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Much of what you’ve been told online about fitness and training is wrong. High intensity isn’t everything. Zone 2 isn’t magic. VO₂max isn’t destiny. Let’s bust some fitness myths…
1. High Intensity Training gives you all you need. False. It’s one path. But it isn’t pert plus... There’s always overlap in adaptations. Every intensity of exercise works. But none give you everything, or close to it. And intense training works best when it’s preceded by lots of easy and moderate. It’s the icing on the cake. Not the main dish.
2. The “Norwegian” 4x4 min is the best way to improve VO2max. Nope. It’s one workout that does an okay job. There are a 100+ other workouts that would do the same or better job. It’s best to stop looking for a magical workout. Instead, learn how you modify the workout (speed, rep length, recovery, pacing, etc.) to provide a stimulus to adapt.
3. Zone 2 is the best training. Nope. We DO need lots of easy running to provide a base. But there’s nothing magical about zone 2…it’s a very rough guide for: you need lots of easy. Sometimes that includes zone 1 or 3. The point is: Just about everyone needs a foundation. What exactly that is will vary based on individual and the event demands.
4. There are grey zones in training we should avoid. False. You need everything, in the right amount, given your training goals. There are no grey zones that you should avoid. Every intensity does something valuable.
5. Post menopausal women should minimize easy exercise and focus on high intensity. False. Research shows adaptability to various exercise intensities don’t alter much with age. You still respond to everything. Does detraining with age occur? Absolutely. So sometimes you need a bit more strength work or speed or easy work. But the individuality of the person matters more than the age. It’s what the science…and the best masters runners show us.
6. If you cross into a new zone, the adaptation changes completely. Nope. Zones aren’t distinct barriers. Honestly, most don’t even have much of a physiological basis. They are just a rough way to classify training to make it easier on us. It's to deal with the messiness of physiology and training. Think of them as very rough rules of thumbs, instead of laws.
7. VO2max is the be all end all for health and longevity Nope. It’s often reported that VO2max is the best predictor of longevity…That’s close… But most of the research says something better. They use aerobic performance. The speed at the end of an exhaustive test, a time trial, or submax test at a sustained heart rate. In other words, going down to your local track and running a mile or 3k hard (or equivalent in other sport) is what research shows is the best predictor of longevity
8.Running ruins your knees. Research consistently shows the opposite. Runners tend to have lower rates of knee arthritis than sedentary people. It’s not running that breaks knees—it’s poor progression, overuse, or lack of strength work to support the load. Movement is medicine for the joints.
9. You have to “feel smashed” after training for it to work. Nope. Being exhausted isn’t proof of adaptation. It’s often proof you went too hard. Progress comes from the right stimulus, not the most punishing one. Smart training often feels controlled, not crushing. Even for your hard workouts…there’s a reason famed coach Arthur Lydiard said “Train, don’t strain.”
If you'd like to go deeper, I recorded a free 10 video course on training designed to educate folks on what works and why: <a target="_blank" href="https://thegrowtheq.kit.com/6e02d7303f" color="blue">thegrowtheq.kit.com/6e02d7303f</a>