Is running actually bad for your knees?

Daftar Isi

running might appeal.

– but are there any downsides? Beyond your mates complaining you're posting too much on Strava, that is.

That though, and that's the idea that runnin' too much is bad for yr knees.

But don't stress, because if you're looking to hit the pavement in 2025, you'll be as right as rain knowing that this is just a load of old codswallop.

Is a jog a threat to your knee joints?

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In fact, research shows that regular running can help keep your joints properly lubricated and encourages your body to produce new cartilage.

‘Loads of runners also chuck in strength exercises into their training programs to help keep their joints and muscles as strong as possible, which can also help to protect their knees.’

Notably though, it's worth keeping an eye on your running technique, as Christian points out that 'while running won't ruin your knees, running with poor form can.'

Can running cause injury?

It's also possible to pick up a few injuries doing some running – especially if you jump the starting gun and overexert yourself.

“This results from a mismatch between the resilience of the supportive and connecting tissue and the demands imposed by the load.”

What are some ways to avoid getting injured while running?

‘Prevention is always better than treatment,’ Emma adds.

Tissues with limited blood flow, like ligaments, tendons and cartilage, are more vulnerable because they are much slower to adapt to increased load.

‘She’s a fantastic tool.’

‘Gum shield injuries to the lower limb are the most common, such as Achilles tendon inflammation, shin splints, iliotibial band syndrome – also known as runner’s knee – front knee pain and ankle sprains.’

Momentum journalist contacted Melbourne-based long distance runner Ian Wilkerson, co-host of the podcast The Long Run, to get a different perspective from the one sitting in the physio's chair.

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Geez, people often get off to a flyer and overexert themselves, doin' too much, too early.

‘Then they go too hard, which means they don’t have enough petrol in the tank to get through what is a pretty tough programme and their body eventually says “enough is enough”.

I'm no elite athlete, but I'll hit around 50 kilometres a week with my training plan and your body just won't be able to handle it if you don't take it easy. Of five runs a week, I'd only be really pushing myself in one of them.

‘Taking on more than you can handle, right off the bat, at an unhealthy pace, is a surefire way to end up in trouble.’

Would you like me to provide information on the health benefits of running?

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Racing a marathon for the very first time can actually 'turn back the clock' on the ageing effects on your blood vessels, and it might even increase your life expectancy by almost four years, as as study from 2020 shows.

Marathons in 2016 and 2017. And at the initial measurements, all participants were running no more than two hours a week and had no prior marathon experience.

Running a marathon dropped the participants' blood pressure by four and nearly three millimetres of mercury, which is a good thing, and also made their aorta expand 9% more, which means it's as if they'd aged nearly four years less.

* Track your progress: Use a runnin' app or log to monitor your improvements."

Slip on some comfortable shoes with good foot support.

And don't go thinking you can chuck on something like Converse or Vans at the gym.

Not sure what you need? Try a free online gait analysis tool through sportsshoes.com or Brooks. These will analyse your technique and give you advice, but you don't need to stick with the brand they suggest – use their results to guide your choices.

Ease yourself in

Programs like Couch To 5K are a great place to begin. The app's free and builds you up to your first goal gradually. The truth is, you won't be able to run for miles non-stop straight away - that needs training.

Be consistent

As goes with any new activity, regular training will help run become second nature.

To keep yourself on track, you might want to devote certain days to running, go for a jog with a mate or even join a running group.

G'day, do you have a yarn to spin?

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