Let’s talk about running! Are you a keen runner but sometimes worry that running may be hurting your knees? But here’s the thing: running doesn’t have to be a knee-killer. In fact, running is good for you and your joints! In this article we will dive into the science, ditch the myths, and get you running smart. This is about understanding how to protect your joints and not just pounding the pavements so that you can keep running years to come.
Am I damaging my knees while running?
Running has traditionally been seen as a cause of knee injuries and a higher risk of osteoarthritis. Recent research shows that both medical professionals and the public still believe running is harmful to joints (1). However, research suggests that running does not inherently damage the knee joint (2 & 3). In fact, studies show that recreational runners may have a lower risk of developing knee osteoarthritis compared to non-runners (4). The key lies in optimising running form, sensible and varied training techniques, and maintaining overall joint health. 
How do I save my joints when running?
To protect your knees while running, consider the following: 
- Invest in a pair of running shoes that provide good cushioning. 
- Strength training helps support the knee and hip joints. 
- Incorporate cross-training activities, like swimming or cycling. 
- Maintain a healthy weight to reduce strain on the knees. 
- Allow for adequate rest days to prevent overuse injuries. 
How many times a week should I run?
The frequency of running depends on experience level and fitness levels. We would always look at your running history as part of an assessment. Surprisingly, someone is deemed a ‘novice runner’ until they have run consistently for 2 years.
Recreational runners should aim for 2-5 days a week, incorporating rest days to prevent overtraining. Competitive runners or marathon runners may run more often but need structured recovery plans to avoid running related injuries.  
Interestingly a large systematic review looking at over 23,000 runners found there was conflicting evidence between the association of weekly running distance, duration, intensity, or specific changes in training parameters and the onset of running related injuries (5). In my experience it is much more about the individual person and their own specific circumstances. It is always important to look at psychosocial, hormonal, and lifestyle factors such as diet, recovery practices, sleep, work and stress levels.  
Can jogging be unhealthy?
While running has numerous health benefits, including improved cardiovascular health and stronger bones, it can lead to injuries if done improperly. Running injuries tend to occur when runners increase mileage much too quickly, overtrain, or use an unsupported running form. Consulting a physiotherapist can help runners prevent injuries and improve gait mechanics. 
Are there any disadvantages of jogging?
Although running improves heart health and overall fitness, some disadvantages include: 
- Increased risk of injury if proper form is not maintained. 
- The need for recovery time to prevent knee pain or hip arthritis. 
- Potential for overuse injuries in those with a history of knee or other previous injuries. 
Top 5 tips for running smart:Â
Choose cushioned running shoes:
Select footwear designed with good cushioning to reduce impact on your joints.Include strength training:
Strengthening muscles around the knees and hips supports joint stability.Incorporate cross-training:
Engage in low-impact activities like swimming or cycling to vary joint stresses.Maintain a healthy weight:
Helps to reduce strain and stress on your knees.Allow adequate rest and recovery:
Plan rest days carefully to prevent overuse injuries and ensure long-term joint health.
Running smart isn’t about avoiding running altogether, it’s about understanding how to do it in a way that supports your body, not breaks it down. If you want to run safely and enjoy the benefits, focus on injury prevention strategies, listen to your body, and seek advice from a physiotherapist when needed. 
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References:
- Alentorn-Geli, E, Samuelsson, K, Musahl, V et al. Journal of Orthopaedic & Sports Physical Therapy 31, 2017; 47 (6) Pages 373-390 https://www.jospt.org/doi/10.2519/jospt.2017.7137 
- Wroblewski AP, Amati F, Smiley MA, Goodpaster B, Wright V. Chronic exercise preserves lean muscle mass in masters athletes. Phys Sportsmed. 2011 Sep;39(3):172-8. doi: 10.3810/psm.2011.09.1933. PMID: 22030953. 
- Ceyssens, L., Vanelderen, R., Barton, C. et al. Biomechanical Risk Factors Associated with Running-Related Injuries: A Systematic Review. Sports Med 49, 1095–1115 (2019). https://doi.org/10.1007/s40279-019-01110-z