The belief that running is inherently bad for the knees is a common misconception, but research shows that, for most people, running can be safe for knee health. Studies indicate that moderate running may actually strengthen the muscles and ligaments around the knee, improving joint stability and reducing the risk of certain types of knee injuries. Running helps maintain a healthy weight, which reduces strain on the knees, and promotes cartilage health by encouraging the flow of nutrients to the area. In fact, some studies have found that recreational runners have lower rates of knee arthritis compared to sedentary individuals, likely due to the benefits of regular, moderate-impact activity.
However, for some individuals, particularly those with preexisting knee conditions, poor running form, or inadequate footwear, running can increase the risk of knee pain or injury. Running on hard surfaces or overdoing mileage without proper conditioning can also lead to wear and tear on the joints. To prevent knee issues, it’s essential for runners to focus on proper technique, wear supportive shoes, and gradually build up distance and intensity. Strength training exercises, particularly for the muscles supporting the knees, and cross-training with low impact activities, such as swimming or cycling, can also help protect knee health. With the right approach, running is not only safe for most people’s knees but can contribute positively to overall joint health.
