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As a knee specialist, I often hear one common myth: “Running is bad for your knees.” Many people believe that running wears down cartilage and leads to arthritis, but the truth is quite the opposite. With a bit of guidance and common sense, running can strengthen your knees, improve your joint health, and keep you active for life.
In this blog, I’ll explain the benefits of running for your knees and share tips on how to make running a pain-free, lifelong habit.
My Journey into Running and Ultramarathons
I wasn’t always an ultrarunner, but about ten years ago, to try to compete with my triathlon loving wife, I caught the running bug. Like many people, I started small with short runs to clear my mind and stay fit. But as I got deeper into the sport, the distances crept up, and before I knew it, I was signing up for ultramarathons. There’s something incredibly rewarding about pushing past what you thought was possible, running through beautiful landscapes and coastlines, and experiencing that unbeatable runner’s high.
But I’ve also learned first-hand how easy it is to fall into the trap of overtraining. Running, especially long distances, delivers a huge endorphin release—it makes you feel incredible. That’s why so many runners (myself included, at times) ignore the warning signs of overuse and increase things too quickly. The problem is that without balance, over doing it can lead to injuries, fatigue, and even burnout. It’s one of the biggest lessons I’ve learned, and it’s something I always advise my patients to be mindful of.
The Truth: Running is Good for Your Knees
Several long-term studies have debunked the myth that running causes knee damage. Research shows that runners have a lower risk of developing knee osteoarthritis compared to non-runners.
1. Running Strengthens the Knee Joint
Running engages not only the muscles around the knee, the quadriceps, and hamstrings but also your core and proximal gluteal muscles around your hips and pelvis as well as the calves. (We call this the posterior chain as all these muscles are connected and have a synergistic effect)
Stronger muscles help stabilise and protect the knee joint, reducing the risk of injury and wear over time.
2. It Promotes Healthy Joint Surface Cartilage
Cartilage, the smooth tissue covering the ends of bones, thrives on movement. Running increases the flow of synovial fluid and hence nutrients to the cartilage, keeping it strong and resilient. Inactivity, on the other hand, can lead to cartilage deterioration.
3. Running Helps Maintain a Healthy Weight
Excess weight puts extra stress on the knees. Running is an excellent way to manage weight, reducing strain on the joints and lowering the risk of osteoarthritis.
4. It Reduces Inflammation
Moderate running has been shown to reduce inflammation in the joints. This is because regular exercise helps balance the body’s inflammatory response, which is crucial for joint health.
How to Make Running Pain-Free and Sustainable
To get the benefits of running without knee pain, it’s important to run smart.
1. Strength Training is Your Best Friend
Weak muscles can lead to poor running mechanics and knee pain. Strengthening your quads, hamstrings, glutes, and core will help support your knees and absorb impact. Exercises like squats, lunges, and step-ups can make a big difference. When we reach 40 our muscles naturally start to debulk and weaken so I can’t emphasise enough how important strength training.
2. Focus on Running Form
Good form minimises unnecessary stress on your knees. Keep these tips in mind:
• Run with a slight forward lean.
• Land with your foot under your body, not out in front.
• Keep a quick, light stride rather than long, pounding steps – this has been shown to reduce pressure through your kneecap Joints and improves firing of your proximal gluteal muscles.
3. Invest in the Right Footwear
Wearing the wrong shoes can cause knee pain. Choose running shoes that fit well and match your foot type. If needed, consult a specialist orthotist to assess whether you may need insoles to help support your arch. I frequently refer patients to Nick Gallogly. www.feetfirstorthotics.co.uk
4. Vary Your Running Surfaces
Running exclusively on hard surfaces like pavement can understandably increase impact on your knees. If you mix it up with softer surfaces like grass, trails, or a soft treadmill this will reduce stress on the joints.
5. Listen to Your Body and Avoid Overtraining
This is something I’ve personally had to learn the hard way. The runner’s high is addictive, and it’s easy to push yourself too quickly. But rest and recovery are just as important as training. Ignoring small aches and pains can lead to chronic injuries that take much longer to heal. Build in rest days, cross-train with low-impact activities, and don’t be afraid to scale back when your body needs it.
6. Stay Consistent but Avoid Overuse
Gradually increasing your mileage and incorporating rest days helps your knees adapt and get stronger. The common rule of increasing mileage by no more than 10% per week is a good guideline to prevent injuries.
Summary
Running isn’t the knee-destroying activity it’s often made out to be. In fact, it’s one of the best things you can do for your knee health—if done correctly. By strengthening the right muscles, maintaining good form, and listening to your body, running can be a lifelong hobby with incredible benefits for both your knees and overall health.
For me, running has been more than just exercise—it’s a passion, a mental reset, and my natural commute into work !
If you approach it wisely, it can be the same for you.
So, lace up your daps and hit the road—your knees will thank you!
