Debunked: Running Doesn’t Ruin Your Knees—It Might Even Strengthen Them!
New research reveals running supports knee health and is safe to start at any age with proper precautions.
Contrary to the persistent myth that running damages knees, emerging evidence suggests that running may actually promote knee health and longevity. According to a comprehensive analysis by Hunter Bennett from the University of South Australia, the high-impact nature of running, where knees absorb forces two to three times one’s body weight, does not inherently harm joints. Instead, the human body, as a dynamic system, adapts to these loads, strengthening bones and cartilage over time.
The knee joint, equipped with robust cartilage that cushions bones, is designed for movement. Research indicates that running temporarily compresses knee cartilage, facilitating nutrient delivery that enhances its resilience. Studies show runners often have thicker knee cartilage and higher bone mineral density than non-runners, potentially reducing the risk of osteoarthritis. These findings challenge the notion that running is detrimental, highlighting its benefits for joint health and overall cardiovascular and metabolic well-being.
Addressing the question of age, Bennett notes that while specific studies on starting running later in life are limited, related research on high-intensity jump training in adults over 65 suggests that running is likely safe and beneficial for older beginners. A 2020 study found that older adults engaging in plyometric training experienced improved strength and function without adverse effects, despite higher joint loads than running. To minimize risks, experts recommend a gradual approach, starting with walk-jog intervals and slowly increasing mileage to allow muscles and joints to adapt.
The misconception about running’s harm persists due to the prevalence of overuse injuries, which affect nearly half of runners annually, with knee injuries being common. However, these are typically caused by improper load management—running too much, too soon—rather than running itself. To prevent injuries, runners should increase weekly mileage by no more than a few kilometers, ensure adequate nutrition (including carbohydrates, protein, calcium, and Vitamin D) to support recovery, and consider running on softer surfaces like grass to reduce impact during initial training.
For most individuals, running’s health benefits far outweigh its risks when approached sensibly. By progressing gradually, maintaining proper nutrition, and listening to the body’s signals, runners of all ages can enjoy improved joint health and overall fitness, debunking the myth that running ruins knees.
