Many people worry that running is bad for their knees. However, when done properly, running may actually be good for your knees. Watch the video to learn how to run safely even if you have knee arthritis.
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Is Running Bad for Your Knees?
Many people worry that running, especially with knee arthritis, might worsen joint damage or cause pain.
However, research has shown that this belief may be more myth than fact.
Surprisingly, recreational running doesn’t increase your risk of knee arthritis.
In fact, there’s evidence to suggest that it might even help protect your knees.
According to a 2017 systematic review and meta-analysis, only about 3.5% of recreational runners develop knee arthritis. On the other hand, 10.2% of people who are sedentary (those who don't exercise regularly) develop arthritis.
This suggests that moderate running can be beneficial for your knee joint health.
The key here is "moderate"—overdoing it, such as running at a professional level or logging excessive miles, may lead to problems.
About 13.3% of elite or professional runners develop knee arthritis due to the sheer volume of miles and intensity they put on their joints.
So, the question isn’t necessarily whether running is "bad" or "good" for your knees, but rather how much is appropriate.
In fact, moderate running might stimulate cartilage repair and promote joint lubrication, helping to keep your knees healthy.
It's important to find a balance that works for your body and to listen to your knees to avoid overdoing it.
How Often Should You Run?
For recreational runners, especially those with knee arthritis, frequency is crucial.
Running every day can lead to overuse injuries, so it’s better to space out your runs.
Running about three times a week, or every other day, is a good guideline for most beginners or people returning to running after an injury.
This gives your muscles and joints time to recover from the impact.
Your knee cartilage, like other tissues in your body, needs time to heal between workouts.
When you run, there’s compression on the cartilage, but when you rest, that recovery period allows for joint lubrication and cartilage repair.
Incorporating a rest day or alternating running with another low-impact activity like cycling or swimming can give your joints a break while still keeping you active.
If you’re new to running, starting slowly is essential.
Consider beginning with just 10–15 minutes of running at a comfortable pace and gradually building up from there.
Avoid the temptation to increase your mileage too quickly—overuse can cause joint irritation.
A good rule of thumb is to increase your running distance by no more than 10% per week to avoid injury.
The exception would be if you're brand new to running. 10% of 1/4 mile wouldn't be very much (.0025 mile increase). So you can try adding 1/4 mile per week as tolerated until you get up to 2.5 miles. At that point 10% of 2.5 miles is 0.25 miles or 1/4 of a mile.
Form then on, use the 10% rule.
How Fast Should You Run?
When it comes to intensity, many runners think that faster is better.
However, especially for those with knee arthritis, speed can affect how much pressure you’re placing on your joints.
It’s better to start running slowly and gradually work up to faster paces as your body adapts.
In general, slower, steady paces are less stressful on your knees than sprinting or running fast over uneven surfaces.
Focus on building your endurance before you work on speed. S
tart at a conversational pace—this means you should be able to talk while running without feeling out of breath.
As you become more comfortable, you can experiment with increasing your speed, but make sure you maintain proper form and technique to avoid excess strain on your knees.
If you feel any pain or discomfort in your knees while running, slow down. Pushing through pain can lead to inflammation or injury.
Remember, consistency and proper pacing are more important than speed, especially when starting out.
Alternating Running and Walking
If you’re new to running or worried about your knees, an excellent approach is to alternate running with walking.
This method is called interval training, and it allows you to slowly build your stamina without overloading your joints.
For example, you could start with one minute of running followed by two minutes of walking. Repeat this cycle for 20–30 minutes.
As you get stronger, you can gradually increase the running intervals.
For example, move to two minutes of running and two minutes of walking, and eventually work your way up to longer running periods.
This gradual progression helps your muscles and joints adapt to the increased activity, reducing the risk of injury or knee pain.
Interval running is especially beneficial if you have arthritis, as it provides built-in recovery breaks.
Walking between running intervals reduces the impact on your joints while still allowing you to get the cardiovascular benefits of running.
Over time, as your endurance and strength improve, you may be able to run continuously for longer periods.
Technique Is Key
Running with proper technique is crucial for reducing strain on your knees and preventing injury. Two of the most important aspects of running form are cadence and stride length.
Running Cadence
Your running cadence refers to how many steps you take per minute.
Studies suggest that an ideal cadence is between 170 and 180 steps per minute.
When you run with a quicker cadence, your feet don't leave the ground as far. This reduces the force with which they hit the ground and lowers the impact on your knees.
Stride Length
Stride length, on the other hand, is the distance between your steps.
If your stride is too long, it can increase the load on your knees and hips.
A shorter, quicker stride with a midfoot or forefoot landing helps distribute the force more evenly, reducing pressure on your joints.
Another common issue to watch for is overstriding, where your feet land too far ahead of your body.
Midfoot Strike vs. Heel Strike
Proper technique also involves paying attention to where you land on your foot.
A heel strike, for example, can send shockwaves up through your knee, hip, and back.
Landing midfoot or forefoot allows your foot’s arch to act as a shock absorber, reducing stress on your knees.
Conclusion
So, is running bad for your knees? Not necessarily!
In fact, recreational running can actually protect your knees, as long as you run with proper form and don't overdo it.
Following the right balance of frequency, intensity, time, and technique can allow you to enjoy the benefits of running while keeping your joints healthy.
If you have knee arthritis and are looking to start running, follow these tips to help reduce the risk of pain or injury.
And always listen to your body—if you experience any knee pain, slow down, rest, and seek professional advice if needed.
Need Help To Run Without Knee Pain?
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