Running does NOT ruin your knees — it's protective

What to Do

Don't let the myth that running destroys your knees stop you from starting. Recreational running is associated with lower osteoarthritis rates than being sedentary. Run with confidence that you're helping, not hurting, your joints.

Why It Works

A 2017 JOSPT meta-analysis found recreational runners have an OA rate of just 3.5%, compared to 13.3% for competitive runners and 10.2% for sedentary non-runners. Cartilage changes during running are small and transient, returning to pre-run levels within 30 minutes to 24 hours. Runners have ~50% reduced odds of needing joint surgery (pooled odds ratio 0.46).

Tips

• Running stimulates cartilage renewal through cyclic loading — similar to how muscles strengthen with use
• If you have existing knee issues, reduce volume, strengthen surrounding muscles, and consult a sports medicine physician
• The "running ruins knees" myth persists despite decades of evidence to the contrary
• Moderate recreational running is one of the most joint-protective activities available