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The long-standing belief that running is detrimental to knee health and can cause long-term damage appears largely unfounded, according to a growing body of scientific evidence. Far from being a destructive force, regular running may actually contribute to stronger, healthier knees, enhancing both bone mineral density and cartilage resilience. This challenges a pervasive myth, suggesting that the human body, a dynamic and adaptive system, thrives under the calculated loads imposed by such physical activity.
Medical understanding reveals that the body is not merely a static collection of tissues prone to wear and tear. Instead, joints, bones, and cartilage actively respond to mechanical stress, adapting and strengthening over time. Periods of inactivity, such as prolonged bed rest or immobilisation, paradoxically lead to the deterioration of bone and cartilage, highlighting the critical need for movement and load to maintain musculoskeletal health.
Specifically, the knee joint, a robust and intricately designed structure, benefits from the impact of running. Research indicates that while running temporarily reduces the thickness of knee cartilage, this effect is transient, with thickness returning to normal within hours. Experts propose this temporary compression plays a vital role in facilitating nutrient flow into the cartilage, an essential process for its adaptation and strengthening, ultimately leading to greater resilience.
Further supporting these findings, studies consistently show that runners typically exhibit thicker knee cartilage compared to non-runners. Beyond cartilage, running also positively influences bone health, with active individuals often demonstrating superior bone mineral density. Some research even suggests a potential protective effect against the development of osteoarthritis, though further investigation is required to definitively establish this link.
For those contemplating starting running later in life, concerns about age-related risks are common. While direct, robust evidence specifically examining the long-term effects of initiating running in older age is limited, related research offers reassuring insights. A 2020 study involving adults aged 65 and older demonstrated that high-intensity plyometric training, which involves significantly higher joint loads than running, was both safe and effective, leading to improvements in strength and function.
This evidence suggests that commencing a running regimen in later life is likely safe and beneficial, provided it is approached cautiously. The key principle for individuals of any age, but particularly for older adults or those new to the activity, involves a gradual adaptation period. Muscles and joints require time to acclimate to new mechanical stresses, preventing undue strain.
The persistence of running’s negative reputation often stems from the prevalence of injuries among participants. Nearly half of all runners experience some form of injury annually, with knee-related issues being particularly common. However, the vast majority of these are classified as “overuse” injuries, primarily resulting from inadequate load management—meaning individuals increase their intensity or mileage too quickly without allowing their bodies sufficient time to adapt and strengthen.
To mitigate injury risk, a measured approach to training progression is paramount. Runners should avoid sharp increases in training volume or intensity. A commonly recommended guideline suggests limiting mileage increases to no more than a couple of kilometres per week, enabling the musculoskeletal system to gradually build resilience and prevent overload.
Nutritional support also plays a critical role in injury prevention and recovery. Running is an energy-intensive activity, and adequate caloric intake, particularly from carbohydrates and proteins, is essential to fuel performance and facilitate post-exercise repair. Furthermore, sufficient levels of calcium and Vitamin D are crucial for bone health and may help guard against overuse injuries such as stress fractures.
Finally, considering running surfaces can offer an additional layer of protection, particularly for beginners. Running on softer ground, such as grass, typically results in less impact force compared to harder surfaces like concrete. Incorporating grass runs into a weekly routine, especially during the initial stages of training, can aid the body’s adjustment to the demands of running, contributing to a more sustainable and injury-free experience.
