If you’ve been running for a while, you’ve probably heard it before:
“Running is terrible for your knees! You’re going to need replacements one day.”
It’s a persistent myth that just won’t go away. But here’s the good news: runners are not at a higher risk of developing osteoarthritis (OA) than non-runners. In fact, research suggests running might even help protect your joints when done smartly.
- A 2017 study published in the Journal of Orthopaedic & Sports Physical Therapy compared recreational runners, competitive runners, and non-runners. Surprisingly, recreational runners had the lowest rates of knee and hip OA, while those who didn’t run at all had higher rates.
- Data from large studies like the Osteoarthritis Initiative have also shown that people who run moderately don’t have a higher risk of making knee OA worse. In many cases, runners had healthier knees than expected over the long term.
What Is Osteoarthritis?
Osteoarthritis is the most common type of arthritis. It happens when the cartilage—the cushiony material between your joints—wears down over time. This can cause stiffness, pain, and swelling, especially in weight-bearing joints like your hips, knees, and ankles.
The truth is:
Nearly everyone will develop some degree of OA as they get older, whether they run or not. But the good news from the research above is that running doesn’t automatically mean you’ll wear out your knees.
What Really Causes Osteoarthritis?
Some of the biggest factors are:
- Aging: Over time, cartilage naturally thins out.
- Obesity: Extra weight adds extra pressure on your joints.
- Family History: Genes play a role. If your parents had it, you’re more likely to have it too.
Why Running Isn’t the Bad Guy
Pointing fingers at running is easy because it’s a high-impact activity. However, studies consistently show that recreational running does not increase your OA risk. Maintaining a healthy weight, staying active, and keeping your joints moving (all benefits of running) may help slow down joint wear and tear.
Where Runners Go Wrong
Runners can face problems, but it’s usually not just from running. It’s often about how you run:
- Ramping Up Too Quickly: Increasing mileage too fast can overload your joints.
- Mobility Issues: Stiff hips or ankles can force your knees to work harder.
- Weak Legs and Core: Running alone doesn’t build strength in these areas. Without proper strength training, your joints lack support.
- Poor Balance: If you’re off-balance, your knees take extra stress.
How to Protect Your Joints and Keep Running
You can continue to run for years if you approach it the right way:
- Stay Consistent: Frequent, moderate running keeps your body used to the impact.
- Focus on Strength: Add a few simple strength sessions each week, targeting hips, glutes, and core.
- Improve Mobility: Stretch and do mobility exercises for your ankles and hips.
- Follow a Smart Plan: Use a training plan that gradually increases mileage and is tailored to your current level.
The Bottom Line: Running Doesn’t Doom Your Knees
Osteoarthritis might be inevitable as we age, but running itself isn’t the culprit. In fact, the best research out there suggests that smart, moderate running is often knee-friendly—and sometimes even knee-healthy.
If you want to keep running strong: build strength, work on mobility, and follow a personalized plan. This approach, backed by high-quality research, helps ensure that your knees will keep you moving well into the future.
Ready to Train Smarter?
At RunSmart, we design personalized plans to help runners of all levels stay strong, flexible, and injury-free. Don’t let old myths hold you back—embrace the science, run smarter, and keep achieving your goals.
