Cross Training For Runners

Is Running Bad for Your Bones and Joints? Debunking the Myth with Scientific Evidence

13 Mins read

You might have heard the rumors swirling around that running is tough on your knees and bones, but let me tell you, that’s just a myth waiting to be busted!

In fact, running can be a game-changer when it comes to whipping you into shape, boosting your stamina, and toning your body.

But wait, there’s more!

Running isn’t just about shedding pounds and staying fit; it’s a powerhouse of goodness for your bones and joints too!

Don’t believe me?

Well, buckle up because I’m about to unveil some fascinating research that proves how running can do more good than harm to your precious bones and joints.

Now, I don’t want to keep you in suspense for too long, so let’s get right into the nitty-gritty of how running can increase bone strength, kick inflammation to the curb, and even act as a superhero in preventing joint degenerative diseases.

By the end of this article, you’ll be raring to sprint out the door and embrace the joyous benefits of running, not just for your fitness, but for your bones and joints too.

Let’s dive in!

Running & Bone Strength

Alright, let’s talk bones and running – two things that may not seem related at first, but trust me, they’re about to become best buddies!

Picture this: you’re out for a jog on a sunny morning, your favorite tunes blasting through your headphones, and your legs feeling strong beneath you.

Little do you know that with every stride you take, you’re actually giving your bones a secret boost! Say hello to bone density – the superhero that fights off osteoporosis, a sneaky villain that affects millions of people worldwide.

Now, osteoporosis might sound like a big, scary word, but simply put, it’s a condition where our bones turn into delicate, fragile creatures that break at the slightest touch. Not cool, right? Hips, spine, wrists, and shoulders are its favorite spots to strike, leaving us feeling like we’re walking on eggshells.

But here’s the thing: running to the rescue! Research papers and studies have shown that regular running can beef up your bone density, making those bones of yours stronger than ever. Imagine your bones doing a little victory dance, thanking you for every jog, every dash, and every marathon you conquer!

You see, when we run, we’re actually putting some healthy stress on our bones. It’s like a friendly challenge – they respond by becoming denser, just like a muscle getting stronger after a workout. So the next time you’re out there pounding the pavement, remember that your bones are cheering you on, cheering for more density and resilience.

Now, I know what you might be thinking – “But wait, won’t running be too hard on my bones? Can’t it lead to injuries?” Well, that’s a common concern, my friend. But here’s the thing, research has got our backs on this one too!

A study published in the Journal of Orthopaedic & Sports Physical Therapy found that recreational runners actually had a lower risk of developing knee osteoarthritis compared to non-runners.

But hold up, we’re not done yet! You know how some things get better with age? Like a fine wine or a classic song? Well, turns out, running might just be one of those things.

A study in the Journal of Aging and Physical Activity discovered that older adults who ran regularly had stronger bones than those who didn’t.

Is Running Bad For Your Bones?

Hey there, bone enthusiasts! Let’s hit the ground running and explore the amazing relationship between our trusty bones and the thrilling world of running!

Imagine this: as soon as your foot meets the ground, it’s like a bone-bouncing extravaganza! You’ve got a full-on bone party happening inside your body with the stars of the show being the major bones among the 200 brave ones in your human frame.

Meet the cool squad: the thigh bone, also known as the femur (the long-legged champ), the trusty duo of tibia and fibula, the backbone of the crew, the spine, and the ever-steady pelvic girdle. These are the real MVPs of your running adventure!

Now, running might seem like a breeze, but let’s face it, those bones are putting in some serious work.

It all starts from the moment your foot taps the ground, and the action continues as you gracefully move through each step of your gait motion.

No wonder you’ve experienced sore shins and knees after a challenging run – it’s a sign that your bones are giving it their all!

But fear not, my fellow runners! Feeling a bit sore doesn’t mean your bones are turning against you. In fact, this stress is a hidden blessing in disguise.

You see, just like facing challenges in life makes us stronger and wiser, the stress placed on your bones during running does the same for them. It’s like a bone boot camp, toughening them up and making them more resilient for the long haul.

Now, here’s a mind-blowing fact: depending on how you run – your style, speed, and distance – running can put up to three or four times your body weight on those precious bones and joints with every single step. Yes, you heard that right! So, if you’re a lean 160-pound individual, you’re subjecting your bones to an additional 450 to 500 pounds of impact. That’s like carrying an Olympic weightlifting champion on your back while sprinting!

Speaking of sprinting, imagine cranking up the speed and going full-throttle. The impact skyrockets to a whopping seven times your body weight! It’s like your bones are participating in an epic heavyweight championship match. But, just like any battle, overdoing it can lead to trouble. Pushing your body beyond its limits might land you in pain city or, even worse, injury town. We don’t want that, do we?

That’s why it’s essential to listen to your body and build up your running routine gradually. Avoiding common villains like shin splints and stress fractures means giving your bones the time they need to adapt and grow stronger.

Think of it as a harmonious cycle: just like exercising breaks down your muscle fibers, only for them to come back bigger and mightier, your bones undergo a similar process, but at a slower pace.

What Does This Mean for Runners?

Alright, my fellow bone champions, let’s dive into the fascinating world of bone strength and running! It’s time to unravel the secrets of how running transforms your weight-bearing bones into rock-solid fortresses.

Imagine your spine, pelvis, and legs as a trio of superheroes, ready to take on any challenge that comes their way. Well, in runners, these bones are the real deal – stronger and mightier than those of our sedentary counterparts. It’s like they’ve been hitting the gym and pumping iron while we dash through our favorite running routes!

Now, here’s a fun twist: the harder you move, the harder it is for those bones to break. It’s like a thrilling action movie where our bones become the unbreakable heroes, shielding us from any bone-related troubles.

Study I

Don’t just take my word for it – let’s talk about some cool research to back up these bone-boosting claims!

In a study published in the European Journal of Applied Physiology, a team of scientific masterminds set out to uncover the bone density secrets of runners. They rounded up an army of 122 marathon runners, along with 81 half-marathon and 10K race athletes. And guess what? They didn’t stop there – 75 sedentary individuals joined the investigation too!

Now, get this – the researchers took a peek at the runners’ bone density by conducting an ultrasonographic assessment of their right and left calcaneus.

The results were jaw-dropping – the running group boasted much healthier bone density compared to the sedentary bunch. But wait, there’s more! The endurance athletes, the half marathoners, and the marathon runners had even denser bones than those who participated in shorter distance races. Talk about leveling up!

Now, don’t get me wrong – I’m all for classic cardio exercises like swimming, cycling, and rowing. They do wonders for our cardiovascular fitness, after all.

But when it comes to bone strength, running takes the crown. Those other activities may not be targeting our bones in the same way, leaving our heroic weight-bearing bones craving a proper bone-boosting workout.

Study II

Gather ’round, because we’ve got some fascinating bone news straight from the University of Missouri – running is the ultimate bone-booster, leaving traditional resistance training in the dust!

Now, let’s dive into the magical realm of bone density. It’s like peeking into a treasure chest to discover the precious mineral content hidden inside your bones. And here’s the golden nugget: those lucky folks with elevated bone mineral content are like superheroes with unbreakable shields – they’re less likely to suffer from those pesky osteoporosis-related fractures. Talk about bone power!

But here’s the real secret sauce – when it comes to building strong bones, running is the undisputed champion! Picture your bones as lively beings, ready to take on life’s challenges. When faced with the impact stresses of running, they don’t shy away. Oh no, they embrace it with gusto!

It’s like they’ve mastered Wolfe’s Law – the law of growth and adaptation. Just like a phoenix rising from the ashes, your bones grow, adapt, remodel, rebuild, and transform in response to stress. They’re like master architects, reimagining their structures to become even stronger.

Now, let’s meet the real MVPs of bone-building – the osteoblasts! These bone-forming cells are like a team of superheroes, working together in perfect harmony. The more stress your bones face, the greater the osteoblast reaction – it’s like a bone-building party happening inside you!

So, here’s the burning question: “Is running bad for your bones?” Drumroll, please! The answer is a resounding “Of course not!” Running is like a love affair between you and your bones. It’s their favorite activity, their secret recipe for becoming unyielding warriors.

Running And Joint Health—is Running Bad for Your Knees?

Whether you’re a beginner lacing up your shoes for your very first 5K or a seasoned marathoner conquering 40 to 60 miles a week, chances are you’ve heard the ominous warnings floating around in the running world.

“Knee replacement in your 40’s,” they say. “Running will ruin your knees,” they claim. And the classic, “Running is bad for your joints.” But let me tell you, my fellow runners, it’s time to debunk this entrenched myth once and for all!

I get it – the logic seems plausible. Running is high-impact, and its repetitive nature might raise some concerns about the toll it could take on those precious knees.

It’s no wonder many shy away from running, believing it’s a one-way ticket to joint disaster, especially for our trusty knee joints.

But fear not, my running comrades, because science is here to swoop in and save the day! Recent research is painting a whole new picture, and it’s a reassuring one. Turns out, pounding the pavement is unlikely to be the knee’s kryptonite. In fact, it’s quite the opposite.

You see, the very nature of running is what keeps those knees happy and healthy. It’s like a natural knee-loving therapy session! The repetitive motion and high-impact nature of running actually play a pivotal role in protecting our knees from issues like arthritis. Who would’ve thought?

The Research On The Impact of Running On The Joints

Hold on to your hats, folks, because we’re about to dive into a treasure trove of studies that debunk the notorious “Running is bad for your knees” myth! The evidence is in, and it’s time to set the record straight – running is not the enemy when it comes to our precious knee health.

Picture this: scientists all over the world have taken up the challenge, comparing groups of avid runners and non-runners over extended periods of time. And guess what they found? Little to no evidence that runners are at a higher risk of osteoarthritis or knee surgery compared to those who shy away from the running scene. It’s like the running world just got a superhero cape, protecting our knees from harm!

But wait, there’s more! Some brave researchers go beyond just busting the myth – they claim that running is actually the knight in shining armor that can shield our knees from chronic conditions. Talk about a plot twist!

So, let’s embark on a quick overview of some of these incredible studies that have turned the running world on its head and put those knee-damage fears to rest:

Research I – Running’s impact on the knee joint

Now, let’s dig into some eye-opening research published in the esteemed journal Knee Surgery, Sports Traumatology.

Picture this: a group of brave individuals, five men, and five women in their fabulous 40s, decided to take on the ultimate challenge – a six-month marathon training plan! With an average BMI of 25.9, they were ready to conquer the world.

These dedicated individuals embarked on a supervised marathon training journey, logging an average of 20 miles per week. The finish line was in sight, and they crossed it with flying colors – completing the epic 26.2-mile race!

But here’s the twist – scientists were not just bystanders. They decided to peek inside those knee joints and see what running had done to their precious cartilage. To do this, they used the magic of highly sensitive 3D MRI analysis, examining the thickness and volume of cartilage in different spots of the subjects’ knees both before and after the marathon.

Drumroll, please! The results were astonishing – no real damage detected! It’s like those knees were made of superhero material, invincible to the challenges of a marathon. Training and completing the 26.2-mile race left their knee cartilage unchanged, standing strong and proud.

But the excitement doesn’t end there – hold on to your seats! The researchers had even more great news to share. Brace yourselves, because this might just blow your mind – the runners were at less risk of arthritis compared to their sedentary counterparts. Talk about a double whammy of good news!

Research II  – Running Impact on The hip Joint

Hold onto your hats, because this next piece of research is a game-changer for all you runners out there! Picture this: a study published in the esteemed journal Medicine and Science in Sports and Exercise compared the impact of running and walking on those precious hip joints. And guess what? The results will have you lacing up your running shoes with glee!

Now, let’s dive into the nitty-gritty. The researchers delved into the world of hip replacements and cases of osteoarthritis, studying a whopping 74,752 runners and 14,625 walkers over an impressive 5.7-year period. They were on a mission to uncover the truth – does running really take a toll on our hip joints, even for those of us who regularly participate in marathons?

Drumroll, please! The findings are in, and they are positively groundbreaking. Running is not just safe on your joints; it’s actually safer than walking! That’s right – those hip joints have nothing to fear when it comes to running. No increased chances of joint-related problems like osteoarthritis, even for the marathon enthusiasts among us.

But wait, there’s more! The researchers went even further, uncovering an astounding revelation. Brace yourselves, because this will blow your mind – the running group was less likely to develop arthritis compared to their non-active counterparts. Talk about a win for team running!

It gets better – much better. The running group needed fewer hip replacement surgeries and had fewer cases of osteoarthritis than the walkers. It’s like they’ve found the secret recipe for happy hips!

Now, let’s talk about the real culprit when it comes to joint conditions. The primary risk factor isn’t running, my friends – it’s obesity. Yep, you heard that right. Research shows that your risk for joint-related diseases skyrockets by five percent for every point increase in your body mass index.

Research III –  A case of Inflammation

You heard it here, folks – running is not just a knee-friendly activity; it’s actually a powerful inflammation fighter!

Let’s dive into some fascinating research from Brigham Young University that will have you cheering for running’s chondroprotective powers.

The researchers at Brigham Young University had a curious mission – to explore how running impacts inflammation in the knee joint.

To do this, they set their sights on two key markers for inflammation, GM-CFS, and IL-15, found in the synovial fluid, which acts like a liquid superhero, lubricating the cartilage and bone within the knee capsule.

Now, let’s get to the juicy part – what did they find? Brace yourselves, because the results are impressive! After a running session, the levels of both inflammation-related proteins decreased in concentration.

It’s like running sent a powerful message to inflammation – “You’re not welcome here!”

So, how does running achieve this incredible feat? According to the researchers, running is chondroprotective, meaning it acts like a shield for our precious cartilage. This protection helps delay the onset of joint-related diseases, such as osteoarthritis. Talk about a double whammy of benefits!

But here’s the kicker – not only does running reduce inflammation, but it also prevents knee issues from cropping up in the first place. It’s like pounding the pavement is the ultimate knee protector!

So, let’s put an end to the myth once and for all – running is not the villain that causes knee problems. In fact, it’s a hero in disguise, fighting inflammation and safeguarding our knees like a champion.

The scientific evidence is loud and clear – running doesn’t increase the risk of osteoarthritis, even for those brave souls participating in long-distance running. It’s time to celebrate the power of running and the joy it brings to our knees and our hearts.

Still looking for more proof or research?

Check the following links

How to Take care of Your Joints & Bones While Running

Now, let’s face the facts – surveys estimate that around half of the running population experiences injuries within a year. That might sound like a daunting number, but don’t worry – we’re here to help you beat those odds!

Here’s the hard truth – up to 40 percent of these injuries target the knees, with the dreaded runner’s knee or PTFS taking the spotlight. But hold on tight, because we’ve got some good news – running itself isn’t the culprit. Nope, it’s the way you train that can make all the difference.

So, let’s buckle up and get ready for some joint-saving tips to keep you running strong and injury-free:

  • Train Smart. If you’re a beginner, don’t try to chew more than you can swallow. Instead, start with walk-running to safely build your stamina and get your body used to the high impact nature of running.
  • Do not overtrain. Be aware of the terrible too’s research also shows that runners risk stress fractures in the lower limbs when they do too much too soon and/or when they lack certain dietary and nutritional ingredients.
  • Warm-Up and Cool Down: Think of your body like a race car – it needs a proper warm-up before hitting top speed. Warm up those muscles and joints before your run, and don’t forget to cool down afterward. It’s like giving your body a high-five for a job well done!
  • Strengthen your glutes. According to research, adding strength and stability to your lower body muscles, especially the glutes and the hips, can provide better support and stability to your knees, which in turn may help alleviate and prevent knee pain. You should also work on your hip flexors flexibility.
  • Take Enough rest. Space out your running days with at least one day of full rest or low-impact cross-training workout. This way you ensure your muscles and joints have well-rested and recovered following a run.
  • Build a proper form. This is fundamental.
  • Get the right shoes. Head to your local specialty running store and get fitted with the most appropriate pair that’s in line with your running gait and foot type. You should also replace your running shoes regularly.
  • Check your history. If you have a history of bone or joint injury or have a genetic disposition for such conditions, then long-distance running might not be a good idea. Instead, change up your training approach, take things slow, and see what the future holds for you.
  • Vary Your Running surfaces. Hard surfaces, such as concrete and asphalt, increase the stress load of each footstep you take, therefore, a possible overload of the bones and joints. Instead, remember to change up the surfaces you run on, alternating hard and soft, such as trail and grass.
  • Listen to your body. The most important measure you can take to avoid all sorts of pains and injury is to pay attention to your body. If you feel like you’re coming down with an injury, slow down, ice the affected area, or stop training altogether until you’re pain-free. Don’t always hold on to painkillers.
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