New Year, New Me! That’s what everyone says every new year, and many of us are considering new hobbies to kickstart the year. It seems like running has become the go-to hobby. Everywhere we go, there are marathons and to some extent there’s even a running club. 

Running, with its accessibility and countless physical and mental health benefits, often tops the list. But one persistent myth has long discouraged aspiring runners: the belief that running is bad for your knees.

Let’s set the record straight. Experts confirm that this claim is largely unfounded. In fact, regular running can support joint health and even promote the growth of new cartilage.

The Myth: Running Wrecks Your Knees

“It’s a huge myth that running is bad for your knees,” says Christian Allen, Product Trainer at Runners Need. “Studies show that regular running helps lubricate joints and encourages cartilage development.”

Strength training can also play a key role. By incorporating exercises to strengthen muscles and joints, runners can further protect their knees. However, technique matters. “Running won’t ruin your knees, but running with poor form can,” Christian adds.

Can Running Cause Injuries?

While running itself isn’t inherently harmful to your knees, overdoing it too soon can lead to injuries. Emma Condon, an advanced physiotherapist, explains, “80% of running injuries stem from overuse. This happens when the body isn’t given enough time to adapt to the increased strain.”
Common overuse injuries include Achilles tendon inflammation, shin splints, runner’s knee, and ankle sprains.

Preventing Running Injuries

Prevention starts with pacing yourself. “Ligaments, tendons, and cartilage adapt slower than muscles,” Emma notes. “Gradually increasing your distance allows these tissues to strengthen and avoid injury.”

Marathon runner Ian Wilkerson emphasizes moderation: “Of my five weekly runs, I push myself in only one. Taking on too much, too fast, at too strong a pace is a recipe for disaster.”

Running and Longevity

Beyond injury prevention, running can significantly enhance life expectancy. A 2020 study found that training for a marathon decreased participants’ blood pressure and improved aortic elasticity, effectively reducing their vascular age by nearly four years.

Starting Your Running Journey

Invest in Supportive Footwear: Proper shoes are essential. Use online gait analysis tools to determine the best fit for your running style.

Ease into It: Don’t expect to run miles right away. Gradual progress is key.

Stay Consistent: Designate specific running days or join a running club to keep yourself accountable.

Running, when done correctly, is not only safe for your knees but also offers profound health benefits. So, lace up your shoes, hit the pavement, and start your journey toward better health in 2025.

Source: Metro