How many times have you heard someone say, “Running is bad for your knees”?
I know I’ve heard it more times than I can count.
There’s this idea that running will lead to arthritis, wear out your cartilage, and leave you limping by the time you’re 50. But here’s the truth—this myth isn’t real.
I remember when I first started running regularly. I was nervous.
I thought I’d be one of those runners who ends up with knee pain every time they hit the pavement.
The stories about runners’ knees haunted me. But what I’ve learned from experience—and a bit of research—is that running doesn’t have to be bad for your knees.
If done right, it can actually keep them strong and healthy.
Let me share a bit of the science, some of my personal experiences, and a few tips to help protect your knees so you can keep running pain-free for years.
The Truth: Running Doesn’t Ruin Your Knees
We’ve all heard the warnings: “If you run too much, your knees will eventually give out.”
But let’s be honest—running doesn’t ruin your knees. The issue comes when we make some common running mistakes.
Let me back it up with science.
Running vs. Walking (Impact on Knee Health)
We’ve all heard it: “Running is tough on your knees.” It’s one of those myths that just won’t go away. But here’s something that might surprise you: running actually strengthens your knees more than walking does.
A study in Medicine and Science in Sports and Exercise found that runners had fewer knee issues than walkers. Yep, you read that right.
Runners had less knee pain.
Why?
The intensity of running helps build up the muscles and cartilage around your knee joint.
Walking?
It’s a low-impact activity, but it doesn’t engage the muscles around your knees the same way running does.
Running’s impact might be higher, but it triggers a response that strengthens your joints.
Walking is easier on the knees, sure, but it doesn’t build up the joint the same way running does.
So, if you’re worried about running because of knee damage, remember: done right, running could be one of the best things you can do for your knees.
Running Strengthens Knee Cartilage
A study published in Knee Surgery, Sports Traumatology followed marathon runners before and after their races. What they found was pretty mind-blowing: the runners’ knee cartilage was stronger after the race, and they had a lower risk of developing arthritis than those who didn’t run at all.
Think about it: the more you run, the more you stimulate your body to produce synovial fluid, which lubricates your joints. It’s like giving your knees a little oil bath with every stride.
So, every time you pound the pavement (or the trail), you’re actually helping your knees stay stronger and healthier.
When Running Can Be Bad for Your Knees
Alright, let’s clear something up: running itself isn’t bad for your knees, but if you don’t do it right, it can cause problems.
Here are the main things to watch out for:
- Bad Running Form: If your form’s off, you’re putting extra stress on your knees. Things like overstriding (landing with your foot too far in front) or letting your knees collapse inward can really strain your knees.
- Overuse Injuries: Running too much, too soon, or without proper recovery can lead to overuse injuries like patellar tendinitis or IT band syndrome. If you rush your mileage, your body doesn’t get the time to adjust, and that can lead to knee pain.
- Running on Hard Surfaces: Constantly running on concrete or asphalt can put a lot of impact on your knees, especially if you’re doing long runs or running at high intensity. That repetitive pounding can lead to wear and tear on the knee joint.
So, how do we avoid these risks?
The answer’s simple: train smart.
Trust me, I’ve learned this the hard way, and it’s the best advice I can give anyone who wants to run without hurting their knees.
How to Protect Your Knees While Running
Now that we’ve covered the basics of running and knee health, let’s talk about how to actually protect your knees while you run.
Here’s what I do to keep my knees in top shape, and I want you to do the same:
1. Strengthen the Muscles Around Your Knees
Your knees don’t work alone. They rely on strong muscles to support them.
Building strength in your quads, hamstrings, calves, and glutes can take a huge load off your knees during runs.
I add strength training to my routine with exercises like squats, lunges, and leg presses. These exercises help build the muscles that stabilize the knee and absorb shock, which reduces strain on the joint.
2. Pay Attention to Your Running Form
Running with bad form is one of the biggest mistakes you can make. Here’s what I focus on:
- Land softly: Try not to pound the pavement. Land with a light touch.
- Feet under your hips: Keep your body upright and make sure your feet land directly under your hips.
- No knee collapse: If your knees tend to collapse inward, this puts extra stress on them. Keep them aligned with your toes.
I also make sure to check my form regularly. If I start feeling discomfort or notice my form slipping, I adjust. This small habit has saved me from a lot of pain.
3. Vary Your Running Surfaces
I love running on trails and grass because softer surfaces are much easier on your knees than hard concrete.
Living in Bali gives me plenty of access to trails and softer paths, so I take full advantage of that.
Even if you’re a road runner, it’s a good idea to mix it up and add softer surfaces to your routine.
4. Don’t Skip the Warm-Up and Cool-Down
I can’t stress this enough: always warm up and cool down. Before each run, I do some dynamic stretches (leg swings, high knees) to get my muscles ready for the impact.
After my run, I make sure to stretch my quads, hamstrings, and calves to release any tension that might build up in my legs.
How to Deal with Knee Discomfort When It Happens
Even with the best running habits, sometimes discomfort pops up.
It’s part of the journey.
The key is to know how to handle it when it does.
I’ve had my fair share of knee pain over the years, and I’ve learned that the sooner you address it, the faster you’ll recover. Here’s what I do when I start feeling knee discomfort:
- Scale Back Immediately: If I feel discomfort in my knee during or after a run, the first thing I do is scale back. I don’t push through it like I used to. Instead, I reduce the intensity and mileage for a few days. This is crucial because continuing to run through pain can lead to long-term injury.
- Rest and Recover: When I feel discomfort, rest is non-negotiable. I allow my knees the time they need to recover before jumping back into my running routine. Ice and elevation help reduce inflammation and swelling, which gives the knee joint a chance to heal. I also make sure to stretch and foam roll regularly.
- Cross-Training and Active Recovery: Cross-training is a great way to keep moving without overloading your knees. Swimming, cycling, or even walking on softer surfaces like grass are great alternatives. By mixing things up, I can still stay active without risking further knee pain.
When Should You Seek Professional Help?
While some knee discomfort can be managed with rest and recovery, there are times when it’s important to seek help from a professional.
If the pain doesn’t go away after resting, or if it gets worse, it might be time to see a physiotherapist or sports doctor. Here’s when I’ve learned it’s important to act:
- Sharp or Persistent Pain: If the pain is sharp or it doesn’t ease after a few days of rest, it’s a good idea to get it checked out.
- Swelling or Limited Movement: If your knee swells up or you can’t fully bend or straighten it, that’s a red flag.
- Pain While Resting: If you’re feeling pain even when you’re not running—like when you’re just sitting or walking—don’t ignore it.
I’ve learned the hard way that early intervention is key.
If something doesn’t feel right, I try not to wait too long to see a specialist.
The sooner you address an issue, the sooner you can get back to what you love—running.
The Importance of Recovery and Rest Days
One of the biggest lessons I’ve picked up along the way is that recovery is just as crucial as the run itself.
When I first started, I thought I had to push myself harder and harder, thinking more runs meant better results.
But now, I know that overtraining is a surefire way to end up hurt.
Listen to Your Body
Rest is where the magic happens—it’s when your muscles and joints repair and grow stronger.
I’ve learned not to feel guilty about taking at least one rest day a week.
In fact, I’ve noticed that when I give myself time to recover, I perform better overall.
Cross-Training on Rest Days
Instead of sitting around on my rest days, I like to do some active recovery.
Swimming, yoga, or cycling all give me a solid workout without putting too much strain on my knees.
These low-impact activities let me stay in shape while giving my body the time it needs to bounce back.
Are You Ready to Protect Your Knees While Running?
I hope this helps! Share your favorite tips for keeping your knees healthy, and let’s keep supporting each other.
Stay strong and keep running!