5 recovery myths runners should stop believing

Not everything you’ve heard about recovery is true.

While some tips have stood the test of time, others are more gym-floor folklore than science-backed advice.

Recovery plays a vital role in helping you get the most from your training, but if you’re relying on myths and misconceptions, you might be slowing yourself down without even realising it.

Here, Vitality’s Head of Physical Activity and Exercise, Jonny Kibble, debunks some of the most common recovery myths and shares expert tips on what really helps repair your body.

1. Muscle soreness means you had a good session

It’s a familiar scenario: you wake up in the morning after a training session, hobble to the kettle and feel a quiet sense of pride at every wince and ache.

For many, delayed onset muscle soreness (DOMS) has become a badge of honour, proof that you pushed hard and made progress. But soreness isn’t always a sign of a successful session.

It is the result caused by the inflammatory process that occurs after we create microscopic tears in our muscle fibres.

While that might sound like a bad thing, it’s actually a part of how your body repairs and comes back stronger.

“Soreness isn’t necessarily a guaranteed marker of progress, but rather a sign that your body has faced something unfamiliar,” explains Kibble.

“Do a session you haven’t done in a while and you’ll likely feel it the next day.

“Repeat it for the next few weeks and the soreness will fade even though you’re still improving.”

Instead of chasing soreness, Kibble recommends focusing on ‘progressive overload’, where you gradually make your workouts harder as your fitness improves.

This might mean running the same intervals at a faster pace, increasing your training distance or adding a little more weight each time in the gym.

“Tracking your heart rate, times, or even just noticing that your usual routine feels easier are better indicators of progress than how much you ache the next day,” says Kibble.

The bottom line is, don’t let soreness be your only measure of success. Progress is about how much you improve, not how much you ache.

2. More rest days mean faster recovery

Many people believe that piling on extra rest days will speed up recovery, but too much downtime can actually work against you.

“Sometimes total rest makes us feel lethargic and can encourage us to stiffen up,” says Kibble.

Active recovery offers a better alternative.

This involves gentle movement which helps clear waste products from your muscles, maintain joint range of motion and ease post-workout soreness.

Walking is one of the simplest and most effective ways to do this as Kibble explains: “Walking is by far one of the best ways to stay moving whilst recovering.”

Other options include a gentle cycle, light stretching or foam rolling.

3. Stretching after exercise prevents muscle soreness

The belief that a quick stretch after training will stop you from feeling sore the next day is widespread – but it’s not quite true.

Stretching is more about maintaining mobility and flexibility than preventing soreness, according to Kibble.

In fact, he notes: “If done intensely, stretching could even prolong the time it takes to recover”.

Its main role is to open up joints and ease stiffness from repetitive movements such as running.

For runners, Kibble recommends five to ten minutes of gentle movement to cool down, such as walking or a slow jog to lower your heart rate and help the body return to a resting state.

After that, optional extras include gentle stretches for the muscles worked; think glutes, hamstrings and hip flexors.

Abz Ali, social media influencer (@abzthedad) and proud Dad of four boys, is embarking on the 10-week Vitality 10k running programme and agrees that stretching is just one piece of the puzzle: “I always think of it as a way to keep my body moving well, rather than a magic cure for soreness.”

He adds: “Finishing a session with light movement helps me feel ready for the next one – it’s about preparing for what’s ahead, not just patching up what’s been done.”

4. Ice baths are essential for recovery

Ice baths have been a favourite among athletes and fitness enthusiasts alike, Vitality Ambassador and England cricket player Nat Sciver-Brunt is a particular fan, but the benefits for the average runner aren’t as clear-cut as you might think.

Kibble notes there’s evidence both for and against them. “One potential benefit is that they reduce inflammation and therefore promote recovery,” he says.

“However, in recent years evidence has come to light that inflammation is a natural response and not something we always want to reduce necessarily.”

When it comes to the foundations of recovery, they are far simpler. Here, Kibble shares three things we should look to incorporate into our recovery routine:

1. Quality sleep
2. Good nutrition with plenty of carbohydrates and protein
3. A well-planned training programme where workload is monitored and managed

“It sounds boring,” he admits, “but that will give you 95% of the results.”

The other 5% might come from extras like ice baths, red light therapy, compression boots, or massage – but they are far from essential.

5. Supplements help you recover faster

From protein powders to recovery shakes, it’s easy to believe that supplements are the key to bouncing back after a tough session.

Kibble says that for most people getting the basics right is the place to start.

He says: “They’re called supplements at the end of the day and should be supplementing an already well-established recovery routine, not form a pivotal part of it.”

Supplementary energy gels may be genuinely useful in specific situations, such as during ultra-distance or very long runs as they can keep your energy levels up.

For day-to-day recovery, Kibble recommends focusing on the majors – quality sleep, planning your training effectively and a balanced diet – to fuel and repair your body.

So, as simple as that sounds, the basics should always come first.

Key recovery takeaways

If there’s one thing to remember, it’s that effective recovery doesn’t need to be complicated. Before investing in the latest recovery trend, focus on the habits that deliver the biggest benefits:

• Don’t judge progress by soreness alone. Muscle aches are often a sign of doing something unfamiliar, not necessarily a sign of a great workout.
• Balance rest with movement. Active recovery, such as walking, can help keep your body moving and support recovery better than complete inactivity.
• Use stretching to maintain mobility. While stretching can improve flexibility and ease stiffness, it’s unlikely to prevent muscle soreness on its own.
• Treat recovery trends as optional extras. Ice baths, compression boots and red light therapy may offer marginal benefits, but they’re not essential for most runners.
• Master the basics first. Quality sleep, good nutrition and a well-planned training programme should form the foundation of your recovery routine.
• View supplements as just that, supplements. They can support recovery but shouldn’t replace healthy habits and a balanced diet.
• Consistency beats quick fixes. The best recovery strategy is one you can stick to alongside your running and training routine.

By focusing on these fundamentals, you'll give your body the best chance to recover, adapt and come back stronger for your next session.

Related: Your guide to recovery: 10 must-know questions answered