Why running gets a bad reputation

Many people believe that running wears down the knees over time, leading to arthritis and long-term joint damage. It is a common concern. After all, running is a high-impact activity, and knee pain is one of the most frequent complaints among runners.

But is running actually bad for your knees? The research says no. In fact, running might even protect against knee problems when done correctly. Let’s break down what the science really says about running and knee health.

What the research shows

Several large studies have investigated the link between running and knee osteoarthritis (OA), and the findings challenge the idea that running damages knee joints.

Running does not increase arthritis risk

A systematic review of 17 studies involving over 14,000 people (both runners and non-runners) found that running does not worsen knee osteoarthritis symptoms or lead to more joint damage on X-rays. In fact, running was linked to better knee health and reduced knee pain in some cases.

Marathon running and knee health

A study on marathon runners found that running more did not increase their risk of arthritis. This goes against the common belief that long-distance running wears down the joints.

Runners have lower rates of osteoarthritis

Another study found that recreational runners had a three times lower risk of knee and hip osteoarthritis compared to non-runners. Competitive runners had an even greater advantage, showing a four times lower risk of developing knee or hip OA.

Why running might actually be good for your knees

Far from causing damage, running might protect the knees when done correctly. Here is why:

• Strengthens muscles around the knee: stronger muscles provide better support and stability for the joint, reducing strain.
• Supports healthy cartilage: cartilage (the cushioning between joints) needs movement and impact to stay healthy. Running stimulates cartilage repair and maintenance.
• Boosts bone density: running strengthens bones, reducing the risk of osteoporosis and joint issues as you age.
• Reduces inflammation: regular exercise, including running, helps regulate inflammatory processes in the body, which can lower the risk of arthritis.

Why the myth persists: perceptions vs. reality

Public perception of running and knee health does not always match the science.

A global survey found that 29% of the general public believed that frequent running increases the risk of knee osteoarthritis. However, only 13% of healthcare professionals held the same view. This suggests that outdated beliefs about running and joint health still influence many people’s decisions.

Who should be cautious

While running is safe for most people, some should take extra care:

• People with pre-existing knee conditions: those with existing injuries or arthritis should ease into running gradually and consult a professional for guidance.
• Older adults new to running: while age alone does not make running unsafe, people over 50 who have never run before should start slowly and build strength first.
• Anyone experiencing persistent knee pain: if running causes ongoing pain, it might be due to poor running mechanics, muscle imbalances, or improper footwear rather than the act of running itself.

How to protect your knees while running

If you want to keep your knees healthy while running, here are some simple strategies:

• Strengthen the muscles around your knees: exercises for the quadriceps, hamstrings, and glutes help provide stability and reduce strain on the joint.
• Wear the right shoes: running shoes should provide proper support and cushioning for your foot type.
• Increase mileage gradually: sudden increases in intensity or distance can overload the knees. Follow the 10% rule (increase weekly mileage by no more than 10%).
• Run on softer surfaces when possible: grass, trails, and tracks can reduce impact compared to concrete.
• Prioritise recovery: rest days, stretching, and proper warm-ups and cool-downs help prevent overuse injuries.

Final thoughts

The idea that running is bad for your knees is a myth that research does not support. Studies show that running does not increase the risk of knee osteoarthritis and may even help protect against it by strengthening muscles, bones, and cartilage.

For most people, running is a safe and beneficial activity as long as it is done with good form, proper footwear, and a gradual progression. If you have concerns about knee pain, it is worth looking at factors like muscle strength, running technique, and training load rather than avoiding running altogether.

If running brings you joy and keeps you active, there is no reason to fear it. Your knees are built to move, so keep them moving.

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