Maintaining an active lifestyle is a key component of staying fit. While options abound-yoga, strength training, and pilates, to name a few-running stands out as particularly affordable and accessible.

For the cost of running shoes, you can reap benefits such as improved cardiovascular and bone health. But is running bad for your knees?

According to experts, the answer is nuanced. Here’s what you need to know.

Does Running Cause Knee Problems?

The notion that running is inherently bad for your knees is a common misconception. In fact, research suggests the opposite may be true.

A study in the Orthopaedic Journal of Sports medicine found that runners tend to have less knee and hip arthritis than the general population.

It’s crucial to note that individuals with existing arthritis or cartilage damage should consult a doctor to determine safe and sustainable activity levels.

“Listen to your body…sharp pain while running coudl indicate something more serious.”

How to Protect Your Knees While Running

Dynamic warm-up stretches are crucial for injury prevention, according to Mastoridis. Non-static stretches like toy soldiers, leg swings, hip CARS, quad stretches with an overhead reach, and knee hugs will help warm you up by moving muscles and joints through their full range of motion.

It’s also important to stretch after your run, focusing on major muscle groups like quads, hamstrings, and glutes.Dr. ROBINSON recommends strength training, specifically targeting glutes, core, and pelvic stability.

While there’s no single “right” way to run,gait limitations like overpronation,knee valgus,or overstriding can increase the risk of knee pain.

Mastoridis suggests focusing on the “hand-to-pocket movement” for arm swing,maintaining a slight forward lean,activating the core,and aiming for a higher cadence (steps per minute). A metronome app or music with a higher BPM can help increase cadence gradually.

Gradual progression is also key. Mastoridis advises against increasing weekly mileage by more than five to 10% or running over 40 miles per week.

A running coach can assist with form assessment, stability/mobility training, and safe mileage increases. They can be particularly helpful for setting realistic race goals.

Most importantly,Dr. ROBINSON emphasizes listening to your body and never pushing through pain. Soreness after a run is normal, but sharp pain could indicate a more serious issue.

How Should You Get Started with Running?

After getting medical clearance, Dr. ROBINSON advises starting slowly. A running coach or a program like Couch to 5K can be beneficial. Mastoridis suggests starting with 20-30 minute walks three times a week, then gradually incorporating running intervals, decreasing walking time and increasing running time.

When Should You See a Doctor About Knee Pain?

Minor pain that resolves with rest can be treated with ice and recovery.However, Mastoridis recommends seeking immediate attention for knee pain above a seven on a scale of one to 10. Dr. ROBINSON advises that persistent minor pain lasting one to two weeks, or any swelling, should also be evaluated by a doctor, as it may indicate an underlying issue.

what Are the Benefits of Running Over walking?

both walking and running offer significant health benefits. Mastoridis emphasizes that walking is an excellent starting point, especially for beginners or those with no exercise history. Dr. ROBINSON notes that running may provide greater cardiovascular benefits and burn more calories in less time.

The Bottom Line

Experts agree that running can be beneficial for joint health, and you shouldn’t avoid it due to knee pain concerns. Consult your doctor,start slowly,and enjoy the experience. Mastoridis concludes that an active lifestyle, including running, promotes healthy joints.