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Busting popular fitness myths

JACKSONVILLE, Fla. – Spring is right around the corner.  While we all want to get the most out of our workouts, some of the things we've been taught to get in shape, could be wrong. Here are some of the top workout myths you should know.

You want to push yourself in the gym to reach your fitness goals, but keep in mind some old myths could lead to serious injuries.

"The 'no pain, no gain' is out the window," says trainer Karyn Eade.

Experts say if an exercise causes pain, not just muscle soreness, you're doing it wrong or you've already injured yourself.

"You just have to work through and work out of it it. It's going to happen, when you're a beginning it's just part of the process," says Pam Goodrich who works at River Fit at the Jacksonville Landing. 

A session with a personal trainer like Goodrich can help. Many gyms will offer you a free session just to get you in the door.

Stretching can help with flexibility, but a study in the British Medical Journal found stretching before and after your workout won't prevent injury or soreness.

Icing sore muscles may numb them and make them feel better, but a review of 36 studies found icing doesn't help heal muscle tears and can temporarily decrease strength and power.

Experts say if you have the choice, choose outdoors. Running on a treadmill is not easier on your knees then running on pavement. It's the movement, not the surface that stresses the knees.