Running is a high-impact exercise, so many people wonder: is running bad for knees? Experts say it doesn't have to be — as long as you train correctly.
, one thing can't be denied: it's a high-impact exercise. And as a result, it's gotten a reputation for being hard on one's joints. But is running really bad for your knees and other joints? The short answer is no — but that doesn't really tell the whole story.
"Studies show that in most cases, the joints can tolerate and recover from a single bout of running and from a running program up to marathon without any issues," says Jean-François Esculier, PT, PhD. In fact, he notes that"running canCartilage adapts with repeated compressions It's true that the joint that's most at risk of being injured or irritated by running is the knee joint, per Dr. Heiderscheit."Because of the motion and loads that pass through, the knee is exposed to a fair amount of forces during running. If those forces get too high or become too common and too frequent, it creates a fatigue effect on the tissues," he says.
Knee and hip joint injuries — the first and second most common running injuries, respectively — typically can be treated with"training modifications, strengthening exercises, and potential changes in running technique and footwear," Dr. Esculier says. But while running on different surfaces consistently is a good thing for your joints, consider treating each new surface as if you're a beginner or you're returning to running after a break, to minimize your risk of injury."If training on a new surface, make sure variables such as speed and volume are gradually increased," Dr. Greenberg says.You've likely already noticed a theme in the advice from the experts: increase mileage and speed slowly, over a long period of time.
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