One of the most common things I hear when people learn that I joggle every day and have run 25+ marathons is, “Your knees must be shot!”
It reflects a common belief that running will ruin your knees. People think 
body parts are like car parts which will wear down with over use. But I’ve always thought the logic was flawed. While car parts & body parts do wear down, the body (unlike the car) has a self-repair mechanism that reverses damage. This is a key difference.
Studying the knees
Of course, I’m a runner so I wish that my belief that my knees will not be hurt by running is true. However, I try to to remain objective and follow what science has to say.
In the few studies I’ve read about the conclusion is this…running doesn’t hurt your knees.
Here is more scientific evidence that this is true. This New York Times story describes an MRI study done on marathon runners in 1997 and then again 10 years later.
Knee Results
They found that in 10 years of running there was no major internal damage to the knee joints. In fact, the knees of one participant who had stopped running were the only ones that got worse. The researchers concluded he would’ve been better off if he kept running.
Then a Standford study published in 2008 found that middle-aged long distance runners had healthier knees than the control group.
The bottom line from the most recent science is this…
Running can protect your knees from degradation.
Just one more reason to get out there and start joggling. Of course, if you’ve had knee problems in the past, talk to a doctor before starting any running program. One observation from many studies is that if you’ve had knee problems in the past, you may have them in the future.
Fortunately for me, I’ve never had a knee problem. Let’s hope it stays that way.
{ 7 comments… read them below or add one }
A lot of people start running when they are overweight, and weight significantly increases your chances of knee problems. That’s why its better to lose some poundage before starting a run/walk then a running program…. IMHO
I used to have the belief that running was hard on the body, especially the knees. However, after tweaking my running form a bit, I’ve found that not to be true. And I’ve been inspired by all the runners who continued running well into their later years.
@Zataod – I agree. In Toronto I ran the marathon in which Ed Whitlock at age 72 finished in something like 3:07. He was impressive.
I can only speak from my own practical experience and say RUNNING RUINED MY KNEES! I was a dedicated runner for years,every night, out there pounding away on the hard surfaces. It took a long time,a lot of running abuse,but eventually my kneecaps began to get sore.The cartilege is worn away and it’s NOT COMING BACK. I’m almost 60,going into old age with my knees shot from running.I used to love riding my bicycle and hiking in the mountains-activities I was relishing doing in my retirement,but that’s all gone now. My knees get sore even when I ascend stairs.I now face the prospect of arthritis and disability in my 70s. As a runner I definitely felt superior to non-runners and I stayed slim and felt great,but now I’m paying the price. Now I can’t even do what the old smokers can!! The sedentary people I felt superior to as a runner are now superior to me-and they know it! I know,I know, you won’t believe it. I wouldn’t listen either,easier to listen to some guy who said he read a “study.” Too late for me now,I’m ruined. Advice: Speed walk, swim, row, whatever , just DON’T RUN! Save your precious knees for your old age, don’t wear them out .
You’re right, I don’t believe it just because running ruined your knees. When making health decisions it is not a good idea to use any one person as an example that can be extrapolated to all people.
To know what is the best strategy in general, you need to look at big, general population studies. And as you can see from this post, the big, general population studies demonstrate that (in general) running will not ruin your knees.
In your specific case, you may be genetically predisposed to have your knees ruined by running. But you are a unique individual with a unique history and genetic makeup. What is true for you, is not necessarily true for the general population. According to the best science available, your story is the exception not the rule.
I’m an ex runner who like thousand so others have ruined my knees. It took a long time to ruin them, but I did it. I would have quit running and saved myself, but I read false stuff like you’re reading now about running being safe. Fact: CARTILAGE DOES NOT REGENERATE! What you had upon reaching adulthood is all you’re going to get. You wear it out with all that abuse ,pounding on the pavement and eventually it’ll damage and wear down. And once it starts wearing down, it’s irreversible . Keep doing it after your knees warn you with soreness, and you’re headed for osteoarthritis-bone rubbing against bone, NO CURE. I wish I had listened to people. It’s too late for me. I’m 60. I had plans of hiking and mountain bike trips when I retired, but that’s all over now. Save your precious knees for your old age- use the elliptical machine, or swim, or bike, something , BUT STOP RUNNING.
What is your proof that your experience is reflective of other people’s experience? Isn’t it possible that you are a special case and not reflective of what will happen to other people?
Your claims are in contrast with what the best scientifically controlled studies indicate.
{ 1 trackback }