The Claim: If you're tired, it's okay to skip a run.
The Truth: Sure, take your easy days easy. But just try not to skip a scheduled run all together. "Even if you're feeling tired, it's better just to go out and do something to get your blood flowing rather than staying off your feet entirely," says Bolton, who extols the virtues of a light second run after a hard workout in the morning to flush out the lactic acid that may be pooling in your muscles. "Just a quick 3-mile jog will put you in better shape when you head out for your next hard effort. And it doesn't really tax you physiologically."
More: Is Running Doubles Beneficial?
The Claim: Running is bad for your joints, knees, etc.
The Truth: "Running isn't bad for you," insists Bolton. "We were physically built to run."
If the fear of injury is preventing you from logging those miles, try approaching running in a conservative way that won't be overbearing on your body. Whether it's ascribing to the walk/jog method or literally just taking it one mile at a time, give yourself some time to get used to the process before you start pounding the pavement.
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"Ease into it, and you'll realize that your body can adjust," says Bolton.
The Claim: You need a coach to get faster.
The Truth: Even Bolton himself admits that a coach isn't always a necessity in running. But if you're chasing a big breakthrough—or if you're stuck in a running rut—you may need the input from an outside source. Chronic over-trainers, especially, can benefit from a coach.
More: Why You Need a Running Coach
"I find that it's not always the people who can't get off the couch who really need a coach, but more so those who need to scale back and train in a smarter, more effective way," says Bolton.
Not quite ready to commit to a coach? Training with a running group or simply meeting up with a regular running buddy can offer that system of checks and balances to keep your training tempered—and set you up to be a better runner.
More: Quiz: Do You Need a Running Coach?
The Claim: One running workout fits all.
The Truth: You may admire the way you running buddy clicks off 20 repeats of 400 meters with two minutes recovery. But is that the right workout for you?
"My athletes will say, 'I just heard so-and-so is doing this workout, and I want to do that," says Bolton. "But if you're in the middle of a strength session, then you don't need to do speed. There's a specific time and place for everything."
Your best bet? Stick to your training plan and be patient. Don't get caught up with what other people are doing; focus on your own goals instead.
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The Claim: You run, so you can eat whatever you want.
The Truth: Go ahead, treat yourself to that extra scoop of ice cream after that long run. Just don't make a habit of it.
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"I always say, 'If you have a Ferrari, you wouldn't feed it with the same fuel as an economy Hyundai. You need to fill it with the best stuff possible'," says Bolton.
And while a cookie here or a side of fries there aren't necessarily harmful, scarfing down excess calories after every run—or all day long—can ultimately set you back.
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"You always have to wonder, how much better can you be?" says Bolton. "How you treat your body when you're not running—especially developing good eating habits—can propel you to the next level."
More: 10 "Secrets" to Take Your Running to the Next Level
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