8 Common Myths About Running, Busted


June 7 is Global Running Day, and 819,295 people (and counting) from 170 countries around the world will take part. Need a reason to join? How about this: It could be good for your knees. Yes, you read that right—turns out the conventional wisdom about the effect running has on your joints, and many other common beliefs about the sport, are not actually rooted in reality. Read on to learn how recent research has debunked some common misconceptions about your running routine.


Yes, cracking or losing an entire toenail is common when you’re racking up the miles, but it’s not inevitable. People whose second toe is longer than their big toe are more prone to losing nails. Also, “If shoes are too tight, you’re more inclined to lose toenails and get blisters,” says Caitlin Drap, head triathlon coach at Chelsea Piers in Connecticut. Her rule of thumb: “Always have your running shoes be a half size larger than your regular shoes.” (Of course, running in sneaks that are too big can lead to uncomfortable rubbing too, so get a proper fit at a specialty running shop to make sure you buy the right size.) Keeping your toenails trimmed can help as well, says Daniel Viera, a USAT level II triathlon coach at Full Throttle Racing at Chelsea Piers in New York City.


It’s a common belief that pounding the pavement is hard on your joints—the knees in particular. But new research shows the opposite might be true: Running might actually make you less likely to have knee problems down the road, according to a recent study published in the European Journal of Applied Physiology. Researchers studied recreational runners and found that their knees had less inflammation (a precursor to arthritis) after completing 30 minutes of jogging than after sitting still for 30 minutes.



It’s easy to look at the sleek physiques of cross country runners or the schedules of people on marathon training forums and conclude that you have to log major weekly miles if you want to be a “real” runner. But more miles do not necessarily make you better. When it comes to training, “quality is more relevant than quantity,” says Viera. Running fewer days a week but adding in a speed workout, rather than sticking to all low-intensity jogs, can help you burn more calories and improve your pace.


When you’re trying to rack up 10,000-plus steps a day, every step is a step in the right direction. But contrary to popular opinion, going for a slow stroll does not burn as many calories as you’d blast on a run of the same distance. Part of the reason is that intensity matters: A higher intensity jog leads to a greater afterburn post-workout than you’d experience following a walk. In fact, this afterburn can lead to a 25 percent greater caloric expenditure during and after a run than a walk of the same distance, according to a study published in the Journal of Strength and Conditioning Research. To ramp up the burn even more, throw some short sprints into your regularly paced run.


Ever hear a friend or coworker complain that they gained weight while training for a marathon? It’s common, for a few reasons—including the fact that runners often overestimate how many calories they burn while pounding the pavement. You’ll fry about 90 to 100 calories per mile you run, says Drap. So you’re only entitled to about one extra snack after a 3- or 4-mile outing before the extra calories will start showing up on your waistline.



Every now and then, there’s a news story about a runner who collapsed from a heart attack mid-race or at the finish line, despite being in seemingly great shape. The headlines are scary, but those occurrences are extremely rare. One study surveyed marathoners from 2000 to 2009 and found that of the more than 3.7 million participants, only 28 men and women died during or within a 24-hour period after their race (most, but not all, from heart-related issues). That’s less than one person per 100,000 racers. Other recent research found that running can strengthen your ticker, but you can’t outrun hereditary conditions or unhealthy habits like smoking.


Many marathoners, especially newbies adhering closely to a set schedule, think ticking off a 20-miler—no more, no less—a few weeks before race day is crucial to crossing the finish line successfully. But just because that number is common on marathon training plans doesn’t mean it’s set in stone. Instead of feeling like you have to hit 18 or 20 miles exactly, Viera and Drap advise running for time—say, going out for three hours. “It's not only about the distance but about the time on your legs and learning to run efficiently on fatigued legs,” says Viera.


This belief stems from the idea that carbs increase your muscles’ stores of glycogen, their go-to source of energy during an extended run. Yes, a plate of pasta is a perfectly good meal to have the night before a long race or run, but it’s far from the only thing you can eat (and gorging yourself on noodles the night before could actually lead to stomach issues mid-run, says Drap). She sticks to rice and potatoes and advises getting your biggest intake of carbs a full 24 hours ahead of the race. Also important to keep in mind: It’s not all about the day before. Most coaches suggest you slowly add extra carbs to your diet starting a few days before you’ll toe that start line.

The 10 Best Air Fryers on Amazon


When it comes to making food that’s delicious, quick, and easy, you can’t go wrong with an air fryer. They require only a fraction of the oil that traditional fryers do, so you get that same delicious, crispy texture of the fried foods you love while avoiding the extra calories and fat you don’t.

But with so many air fryers out there, it can be tough to choose the one that’ll work best for you. To make your life easier—and get you closer to that tasty piece of fried chicken—we’ve put together a list of some of Amazon’s top-rated air frying gadgets. Each of the products below has at least a 4.5-star rating and over 1200 user reviews, so you can stop dreaming about the perfect dinner and start eating it instead.

1. Ultrean Air Fryer; $76


Around 84 percent of reviewers awarded the Ultrean Air Fryer five stars on Amazon, making it one of the most popular models on the site. This 4.2-quart oven doesn't just fry, either—it also grills, roasts, and bakes via its innovative rapid air technology heating system. It's available in four different colors (red, light blue, black, and white), making it the perfect accent piece for any kitchen.

Buy it: Amazon

2. Cosori Air Fryer; $120


This highly celebrated air fryer from Cosori will quickly become your favorite sous chef. With 11 one-touch presets for frying favorites, like bacon, veggies, and fries, you can take the guesswork out of cooking and let the Cosori do the work instead. One reviewer who “absolutely hates cooking” said, after using it, “I'm actually excited to cook for the first time ever.” You’ll feel the same way!

Buy it: Amazon

3. Innsky Air Fryer; $90


With its streamlined design and the ability to cook with little to no oil, the Innsky air fryer will make you feel like the picture of elegance as you chow down on a piece of fried shrimp. You can set a timer on the fryer so it starts cooking when you want it to, and it automatically shuts off when the cooking time is done (a great safety feature for chefs who get easily distracted).

Buy it: Amazon

4. Secura Air Fryer; $62


This air fryer from Secura uses a combination of heating techniques—hot air and high-speed air circulation—for fast and easy food prep. And, as one reviewer remarked, with an extra-large 4.2-quart basket “[it’s] good for feeding a crowd, which makes it a great option for large families.” This fryer even comes with a toaster rack and skewers, making it a great addition to a neighborhood barbecue or family glamping trip.

Buy it: Amazon

5. Chefman Turbo Fry; $60


For those of you really looking to cut back, the Chefman Turbo Fry uses 98 percent less oil than traditional fryers, according to the manufacturer. And with its two-in-one tank basket that allows you to cook multiple items at the same time, you can finally stop using so many pots and pans when you’re making dinner.

Buy it: Amazon

6. Ninja Air Fryer; $100


The Ninja Air Fryer is a multipurpose gadget that allows you to do far more than crisp up your favorite foods. This air fryer’s one-touch control panel lets you air fry, roast, reheat, or even dehydrate meats, fruits, and veggies, whether your ingredients are fresh or frozen. And the simple interface means that you're only a couple buttons away from a homemade dinner.

Buy it: Amazon

7. Instant Pot Air Fryer + Electronic Pressure Cooker; $180

Instant Pot/Amazon

Enjoy all the perks of an Instant Pot—the ability to serve as a pressure cooker, slow cooker, yogurt maker, and more—with a lid that turns the whole thing into an air fryer as well. The multi-level fryer basket has a broiling tray to ensure even crisping throughout, and it’s big enough to cook a meal for up to eight. If you’re more into a traditional air fryer, check out Instant Pot’s new Instant Vortex Pro ($140) air fryer, which gives you the ability to bake, proof, toast, and more.

Buy it: Amazon

8. Omorc Habor Air Fryer; $100

Omorc Habor/Amazon

With a 5.8-quart capacity, this air fryer from Omorc Habor is larger than most, giving you the flexibility of cooking dinner for two or a spread for a party. To give you a clearer picture of the size, its square fryer basket, built to maximize cooking capacity, can handle a five-pound chicken (or all the fries you could possibly eat). Plus, with a non-stick coating and dishwasher-safe basket and frying pot, this handy appliance practically cleans itself.

Buy it: Amazon

9. Dash Deluxe Air Fryer; $100


Dash’s air fryer might look retro, but its high-tech cooking ability is anything but. Its generously sized frying basket can fry up to two pounds of French fries or two dozen wings, and its cool touch handle makes it easy (and safe) to use. And if you're still stumped on what to actually cook once you get your Dash fryer, you'll get a free recipe guide in the box filled with tips and tricks to get the most out of your meal.

Buy it: Amazon

10. Bella Air Fryer; $52


This petite air fryer from Bella may be on the smaller side, but it still packs a powerful punch. Its 2.6-quart frying basket makes it an ideal choice for couples or smaller families—all you have to do is set the temperature and timer, and throw your food inside. Once the meal is ready, its indicator light will ding to let you know that it’s time to eat.

Buy it: Amazon

This article contains affiliate links to products selected by our editors. Mental Floss may receive a commission for purchases made through these links.

Slow-Motion Picture: Netflix Is Rolling Out New Playback Speed Controls

You can stay in the Daredevil universe just a bit longer with the slower playback options.
You can stay in the Daredevil universe just a bit longer with the slower playback options.

Netflix is now letting some users adjust the playback speed of its content, meaning you can finish The Irishman in a mere fraction of its 3.5-hour run time (or make it last even longer).

As The Verge reports, viewers will have the option to watch videos at 0.5, 0.75, 1.25, or 1.5 times their normal speed, and the feature will be available for regular streaming content and offline downloads. So far, Netflix is only offering it to Android mobile users, but tests are in the works for iOS devices and the web app, too.

When Netflix shared plans to develop playback speed controls back in October 2019, some leaders in the entertainment industry voiced their opposition. Filmmaker Judd Apatow, for example, took to Twitter to explain that distributors like Netflix shouldn’t be allowed to alter content created by others. The streaming giant didn’t abandon the idea, but it did take the negative feedback into consideration. In a July 31 press release, Netflix explained that it was limiting the number of speeds to just four, and each program will always start playing at the normal speed—that way, viewers will have to consciously choose to speed up or slow down videos on a case-by-case basis.

And while content creators may dislike the thought of having less control over how people experience their work, it’s not a new concept. As Netflix pointed out, DVD players and DVRs have long included playback speed options—the feature has also been available on YouTube for years. More importantly, speed controls give users with vision impairments the opportunity to accelerate the audio—since some can process audio faster than sighted folks—and it gives deaf and hard-of-hearing users the chance to slow down the subtitles. Both the National Association of the Deaf and the National Federation of the Blind have endorsed Netflix’s new feature.

While you’re waiting for Netflix to expand the offering to iOS and web users, here are 25 other hacks to enhance your Netflix viewing experience.

[h/t The Verge]