When people run, their knees absorb much of the impact—something most runners can feel with every step. It’s no surprise, then, that the exercise has earned a reputation as a knee-damager:
Nearly a third of people believe frequent running harms the knees, and more than half think the same about distance-running in particular, according to research.1
In reality, though, running may not be so bad for the knees—and in fact, could even benefit them...To Read The Full Content; Tap Here Now .
During a run, your knees bear forces equal to three to five times your body weight with each step, according to Amy Harrison, MS, AT, CSCS, CES, PES, FMS, an athletic trainer and leader of the Runner’s Clinic at OhioHealth. The knee supports some of this load but not all of it, added Northwestern Medicine orthopaedic sports medicine physician Vehniah Kristin Tjong, MD. It also helps distribute the pressure to cartilage, ligaments, and surrounding muscles.
This might sound like it’d be hard on the knees, but Tjong and Harrison said that this type of load can actually help these joints—the body’s largest—stay healthy over the long term.
“Running helps protect the knees and other joints by building muscle strength, lowering body weight, and thickening cartilage,” Harrison said. “Our bodies adapt to the stresses of running by building muscle, improving cartilage quality, and strengthening our bones.”
Research supports the idea that running isn’t inherently bad for the knees. A 2017 review, for example, found that recreational runners have lower rates of knee arthritis than sedentary people.2
And a 2023 study Tjong worked on, examining marathon running and hip or knee arthritis, suggested that running duration, speed, and number of previous marathons weren’t significant risk factors. Instead, “risk factors for arthritis were more prominent” in runners with a family history, prior injury or surgery, or higher body mass had a greater risk, she said.3
This isn’t to say that running-related knee injuries never occur. Any time you do any exercise, you risk injury—and research suggests that the knee is the most common area of injury in runners.4
People with previous knee injuries, a history of ankle sprains, arthritis, or those who are overweight or obese are particularly at risk, and should exercise extra caution when upping running volume or intensity, Harrison warned. “Increase slowly to allow your body to adapt to the stress of running,” she said.
To reduce the risk of injury, Tjong recommends that new runners consult a running specialist, physical therapist, or athletic trainer for guidance on form and training. “This way, certain injuries can be prevented at an early stage,” she said.
Strength training is also important. Exercises that contract the body against resistance—like dumbbells or body weight—strengthen muscles, tendons, and ligaments, increase bone density, and help manage body weight, Harrison said. Focus on the glutes, hamstrings, quadriceps, and core. “Bodyweight exercises like squats, lunges, planks, and push-ups are just fine—no gym needed,” she added.
Per Harrison, you’ll also want to pay attention to shoes: wear well-fitting, cushioned running shoes and replace them every 350 to 400 miles. Start runs with a walking warm-up and stretch afterward. Increase mileage gradually—no more than 10% per week—and raise intensity slowly. Surfaces like grass, track, and asphalt are generally easier on the knees than concrete.
Above all, listen to your body. If you’re having knee pain, take a break. Walking can help relieve strain and loosen muscles and joints.