Health Debunked: Is Running Bad for Your Knees?

Running is a great cardio exercise. But is it also hard on your knees? Many people think so. 

We looked at the science and spoke to an expert to get the lowdown on how running affects your knees. 

Claim: Running is bad for your knees 

When you run, your joints –– especially your knees –– absorb a lot of shock. For this reason, many believe running is bad for your knees. They think it wears down the joints, resulting in knee pain, injuries, or arthritis. 

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In one survey, 60% of respondents believed that running on hard surfaces caused knee osteoarthritis. And 48% said that if you already have arthritis, running will increase your chances of more knee pain.

Why does running get a bad rap?

The idea that running damages your knees –– including the bones, joints, and cartilage –– is not new. In fact, most runners have probably been cautioned against ruining their knees. We can't say for sure where this long-held, widespread belief started. But it likely has to do with the mechanics of running and the prevalence of running-related injuries. 

Running is a vigorous sport. With each running stride, you land on one foot. You flex your knee upon impact so that it can absorb the shock. High-impact activities like running stress weight-bearing joints, including the knees, hips, and ankles. And people who do high-impact or high-intensity exercises may have a greater risk of injury. 

Some estimates suggest that as many as 79% of runners will have a running-related injury in a given year. Common running injuries include IT band syndrome, shin splints, and the perhaps unfairly nicknamed runner's knee. 

But these injuries have been linked to repetitive stress or overuse. That means overtraining may be the culprit, not running itself. 

What does the science say?

Generally, running is not bad for your knees. And it does not cause arthritis. In fact, multiple studies suggest the opposite. In a 2017 study, recreational runners had less knee pain and a lower risk of knee osteoarthritis than non-runners. Another study supported those findings. Researchers found that recreational runners had a 3.5% chance of developing knee osteoarthritis, while non-runners had a 10.2% chance.

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Elite or competitive runners had a 13.3% chance of developing arthritis. So high-volume and higher-intensity running can be a factor. But researchers define high-volume running as more than 57 miles per week. And most runners don't log that many miles. 

A 2019 study examined how long-distance running affects the knees. Marathon running strengthened the bones around the knee in middle-aged runners. And it helped repair signs of early arthritis. This protective effect may be because weight-bearing exercises like running can increase bone density and strength. 

It may also be related to the way running changes cartilage. This tissue at the end of bones helps your joints move. Some experts think that knee cartilage recovers after a single bout of running. And it may slowly adapt to the demands of repeated running. 

The 2019 study did find more damage to the cartilage around the kneecap after a marathon. However, it was asymptomatic, so the runners reported no pain. Researchers followed up with the participants –– who kept running but logged fewer miles. Six months after the marathon, their cartilage damage was minimal and had healed. The study authors noted that people with runner's knee should reconsider marathon running or make sure they are training correctly. 

For recreational runners, the science is clear: Running is beneficial. If you already have knee osteoarthritis, studies show that running can ease knee pain. And it may reduce the need for surgery by 54%. 

What do the experts say?

“Just like lifting weights builds muscle, running builds the muscles and cartilage of your knees,” says exercise science professor and triathlete Todd Buckingham, PhD. 

But proper training is essential. “One key is to make sure you're not increasing your mileage too much too soon,” says Buckingham. “A gradual buildup of mileage over weeks to months can have a protective effect on your knee cartilage and decrease the risk of pain and osteoarthritis in your knees.”

You don't have to rule out long-distance running, either. “Running a marathon is not inherently bad for your knees,” says Buckingham. When done correctly, it can provide the same benefits as running shorter distances. “This is why it is important to work with a run coach or certified exercise professional who has experience with running.” They can devise a marathon training plan for you to stay healthy and pain-free.

What can you do to reduce the risk of knee pain and injury? 

First, talk to your doctor before starting a running program. This is critical if you are pregnant or have preexisting conditions such as: 

• Pulmonary disease

• Rheumatoid arthritis

• Recent cardiac conditions

• Recent fractures or lower-body surgery

When you get the OK, you can try several strategies to reduce your risk of knee pain and injuries. In addition to working with a professional, consider these tips: 

• Maintain proper running form. This is critical because poor form can increase the load on your bones, muscles, and joints. And it may result in injuries. Certain running techniques –– like a faster cadence –– may reduce the risk of running injuries. 

• Wear supportive running shoes. Supportive footwear absorbs shock, which may help you avoid knee and other joint pain when you run. Plus, it can maximize your running performance. Be sure to replace your running shoes every 300 to 500 miles.

• Consider your running surface. The treadmill versus pavement running debate might never end. There are advantages to both options. “Overground running will stimulate more adaptation of the knee because the ground is harder than a treadmill,” says Buckingham. But running on a treadmill is lower-impact. He says this may reduce the risk of stress fractures in the tibia. 

• Increase your miles slowly. As Buckingham noted, a gradual increase in mileage can help prevent overtraining. Running too many miles too soon can cause injuries and delay your running progress. 

• Give cross-training a try. Cross-training includes different types of exercise to complement your running workouts. Add 1 or 2 non-running exercises –– like lifting weights or swimming –– every week. This way, you won't overwork your muscles. 

• Make time for recovery. Rest and recovery are vital in every training plan. Practice active recovery with weekly low-impact workouts like yoga or tai chi. 

• Listen to your body. Stop, rest, and consult your healthcare provider if you feel sudden pain while running. 

What are the benefits of running? 

Running has many other health benefits that make it a great addition to your fitness plan: 

• Helps you live longer 

• Strengthens core and lower-body muscles 

• Boosts heart health 

• Aids weight loss 

• Improves mental health 

• Offers accessible exercise 

Why trust our experts?

Written by:

Kim Grundy, PT

Kim Grundy, PT, is a licensed physical therapist and an experienced writer and editor. She worked at an outpatient orthopedic facility, where she treated patients with chronic conditions and post-surgical athletes working towards recovery.

Edited by:

Lauren Savage, MA

Lauren Savage, MA, is a health editor at GoodRx, where she focuses on movement, exercise, and healthy aging. She aims to provide readers with the information they need to live healthier, more active lifestyles.

Reviewed by:

Sanjai Sinha, MD

Sanjai Sinha, MD, is a board-certified physician with over 20 years of experience. He specializes in internal medicine.

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