{"id":404774,"date":"2022-11-29T11:32:00","date_gmt":"2022-11-29T10:32:00","guid":{"rendered":"https:\/\/gymbeam.com\/blog\/?p=404774"},"modified":"2024-04-30T11:40:47","modified_gmt":"2024-04-30T09:40:47","slug":"does-running-damage-your-knees-and-other-joints","status":"publish","type":"post","link":"https:\/\/gymbeam.com\/blog\/does-running-damage-your-knees-and-other-joints\/","title":{"rendered":"Does Running Damage Your Knees and Other Joints?"},"content":{"rendered":"<div id=\"ez-toc-container\" class=\"ez-toc-v2_0_72 ez-toc-wrap-left counter-hierarchy ez-toc-counter ez-toc-custom ez-toc-container-direction\">\n<div class=\"ez-toc-title-container\">\n<p class=\"ez-toc-title\" style=\"cursor:inherit\">Table of Contents<\/p>\n<span class=\"ez-toc-title-toggle\"><\/span><\/div>\n<nav><ul class='ez-toc-list ez-toc-list-level-1 ' ><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-1\" href=\"https:\/\/gymbeam.com\/blog\/does-running-damage-your-knees-and-other-joints\/#Is_running_actually_healthy\" title=\"Is running actually healthy?\">Is running actually healthy?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-2\" href=\"https:\/\/gymbeam.com\/blog\/does-running-damage-your-knees-and-other-joints\/#What_do_studies_prove_about_the_effect_of_running_on_joints\" title=\"What do studies prove about the effect of running on joints?\">What do studies prove about the effect of running on joints?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-3\" href=\"https:\/\/gymbeam.com\/blog\/does-running-damage-your-knees-and-other-joints\/#Is_it_advisable_to_run_with_excess_weight\" title=\"Is it advisable to run with excess weight?\">Is it advisable to run with excess weight?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-4\" href=\"https:\/\/gymbeam.com\/blog\/does-running-damage-your-knees-and-other-joints\/#How_to_reduce_the_risk_of_joint_pain_from_running\" title=\"How to reduce the risk of joint pain from running?\">How to reduce the risk of joint pain from running?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-5\" href=\"https:\/\/gymbeam.com\/blog\/does-running-damage-your-knees-and-other-joints\/#Seven_essential_tips_for_healthy_running\" title=\"Seven essential tips for healthy running\">Seven essential tips for healthy running<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-6\" href=\"https:\/\/gymbeam.com\/blog\/does-running-damage-your-knees-and-other-joints\/#What_should_you_remember\" title=\"What should you remember?\">What should you remember?<\/a><\/li><\/ul><\/nav><\/div>\n\n<p>Running belongs among the most popular of sporting activities. It can be enjoyed almost anywhere, it is suitable for beginners and advanced athletes, and it has numerous proven benefits for your body. Even so, <strong>it is often thought to be harmful to your joints<\/strong>. This is what discourages many people from putting on running shoes, who prefer to stick to walking or save their joints by relaxing on the couch. <strong>Are they doing the right thing, or are they unnecessarily depriving themselves of a great running experience and the benefits of running?<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Is_running_actually_healthy\"><\/span>Is running actually healthy?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>There is no need to doubt that movement is generally beneficial for our body. Let evolution be proof, we are simply born to move, including running. <\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">Running has a positive effect on:<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li>cardiovascular health<\/li>\n\n\n\n<li>the psyche<\/li>\n\n\n\n<li>hardness and resistance of bones (mineralisation)<\/li>\n\n\n\n<li>optimal weight control<span style=\"color: #ff6600;\">&nbsp;[1]<\/span><\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">How is it with running and your joints?<\/h3>\n\n\n\n<p>What about the knees, hips and actually the whole musculoskeletal system? <strong>Do you really have to pay the price for running with damaged cartilage?<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>A number of studies have been conducted on this topic, most of which have reached positive conclusions. Some even suggest the exact opposite, <strong>that running promotes joint health.<\/strong> These encouraging results have been seen particularly in papers that have focused on recreational athletes. Compared to professional runners, they generally put their joints under less stress, which may be more optimal for the body.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>But you have to look at all this in a broader perspective. Many other factors influence the condition of the joints. These are mainly genetics, body weight and also the overall strain on the musculoskeletal system, which includes, in particular, the nature of one&#8217;s employment and movement. And with the latter, the less, the better in the sense of saving your knees and hips for old age. Quite the opposite. It seems that <strong>if movement is done correctly and at a reasonable rate, your joints do benefit from it.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Of course, if a person is seriously overweight or obese, it will be better to start with fast walking with hiking poles. It will be safer to switch to running after the joints have adapted to the load and ideally after losing a few kilos.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Wondering what benefits running can bring to your body? Then read our article <a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/blog\/11-reasons-to-start-running-how-will-it-change-your-body\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>11 Reasons to Start Running. How Will It Change Your Body?<\/strong><\/a><\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"750\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2022\/11\/iStock-1308574122-1124x750.jpg\" alt=\"Is running harmful for your joints?\" class=\"wp-image-403581\" style=\"width:843px;height:563px\" title=\"Is running harmful for your joints?\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/11\/iStock-1308574122-1124x750.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/11\/iStock-1308574122-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/11\/iStock-1308574122-1536x1025.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/11\/iStock-1308574122-2048x1367.jpg 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\">The effect of sporting activities on joints<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Thanks to adaptive mechanisms that occur when joints are regularly loaded, their <strong>function and range of motion improve.<\/strong> <span style=\"color: #ff6600;\">[2-3]<\/span><\/li>\n\n\n\n<li>The joints become more lubricated with synovial fluid due to movement, which helps to provide <strong>nutrition for the cartilage.<\/strong> <span style=\"color: #ff6600;\">[11]<\/span><\/li>\n\n\n\n<li>At the same time, the waste substances produced by cartilage metabolism are <strong>washed away more efficiently.<\/strong><span style=\"color: #ff6600;\"> [11]<\/span><\/li>\n\n\n\n<li>Through sport, you <strong>strengthen the muscles, ligaments and other body structures that surround the joint<\/strong> and provide it with functional support. This can result in, for example, an improved and more stable posture. <span style=\"color: #ff6600;\">[2-3]<\/span><\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Despite the benefits of exercise on your joints, many people claim that running is an excessive strain on their joints, which is unhealthy. They believe that the main risk is wear and tear on the cartilage, which has to cushion the hard impacts, especially on asphalt or other hard surfaces. <strong>This is why running is often classified as a high-impact activity.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>But this does not mean that it is harmful for your joints.<\/strong> Cartilage can adapt to high loads, and if you don&#8217;t run a marathon straight off from the couch and instead follow the path of gradually increasing training volume, running shouldn&#8217;t damage them. This is of course is true for people who start their running career with relatively healthy joints and pay proper attention to joint care, <a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/joint-supplements\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">nutrition<\/a> and recovery.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Current thinking seems to be that joints function similarly to muscles in this regard, and if you don&#8217;t use them and give them enough of a boost, their functionality can gradually deteriorate. So the old &#8220;Use it or Lose it&#8221; applies here too. <span style=\"color: #ff6600;\">[4]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>If you&#8217;re wondering which dietary supplements can help you boost your running or other aerobic performance, check out our article <a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/blog\/the-11-best-supplements-for-running-cycling-and-other-endurance-sports\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>11 Top Dietary Supplements for Running, Cycling, and Other Endurance Sports.<\/strong><\/a><strong>&nbsp;<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n    <link href=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/css\/vue\/index.css\" rel=\"preload\" as=\"style\">\n    <link href=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/js\/vue\/chunk-vendors.js\" rel=\"preload\" as=\"script\">\n    <link href=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/js\/vue\/index.js\" rel=\"preload\" as=\"script\">\n    <link data-no-optimize=\"1\" href=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/css\/vue\/index.css\" rel=\"stylesheet\">\n\n    <h2>\n        You might be interested in these products:    <\/h2>\n\n    <div data-app=\"recommended\" data-products=\"8059,29715,9081,6219,2301,64375,7074,65053,6415,53743,64270 \" ><\/div>\n\n    <script data-no-optimize=\"1\" src=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/js\/vue\/chunk-vendors.js\"><\/script>\n    <script data-no-optimize=\"1\" src=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/js\/vue\/index.js\"><\/script>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"What_do_studies_prove_about_the_effect_of_running_on_joints\"><\/span>What do studies prove about the effect of running on joints?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>When examining the effects of running on joint health, researchers <strong>most often evaluate the risk of developing osteoarthritis (OA).<\/strong> This disease is one of the biggest culprits affecting your joints. It causes a loss of cartilage mass, which then cannot reduce the shock and friction of the bones in the joint as well as it should. This results in pain, swelling in the joint area and limited mobility. In the worst stage (stage 4 OA), surgery is required in the form of a total joint replacement, most commonly of the knee or hip. <span style=\"color: #ff6600;\">[5]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>The prolonged joint loading that occurs during running could mean a higher risk of developing OA. <strong>However, even long-term studies have failed to confirm this association with runners.<\/strong> They have actually been observed to have a lower incidence of the disease compared to non-runners. A difference was also observed between recreational runners and professionals, with OA symptoms appearing less frequently in amateurs. <span style=\"color: #ff6600;\">[6-7]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">Does running destroy cartilage?<\/h3>\n\n\n\n<p>According to a meta-analysis that evaluated the results of 43 studies, there was a reduction in cartilage volume immediately after running. However, it appears that this change is not permanent. In fact, the distribution and amount of fluid in the joint changes dynamically during movement. However, this is a transient condition. In fact, the results of this <strong>show that cartilage has a good ability to recover after training and can thus adapt effectively to repeated loading.<\/strong> Another interesting finding was that people with milder cartilage damage due to running did not experience joint deterioration. <span style=\"color: #ff6600;\">[4]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Evidence of the adaptive capacity of cartilage is also provided by another study. In it, researchers observed an increase in the amount of glycosaminoglycan (GAG), which is an important structural component of cartilage. In fact, it is related to its quality. Compared to the control (sedentary) group, the novice runners <strong>had higher levels of this substance<\/strong> <strong>after 10 weeks of training<\/strong> (running 3 times a week, gradually increasing the load). <strong>Thus, this is a positive response of cartilage to a training load.<\/strong> <span style=\"color: #ff6600;\">[8]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>In addition to regular exercise and nutrition, overall care for the health of the musculoskeletal system is also important for joint health. You can read about nutrition for joints in our article <a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/blog\/how-to-choose-the-best-joint-supplement\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>How to Choose the Best Joint Supplement?<\/strong><\/a><\/p>\n\n\n\n<div class=\"wp-block-columns is-layout-flex wp-container-core-columns-is-layout-9d6595d7 wp-block-columns-is-layout-flex\">\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<figure class=\"wp-block-image size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"925\" height=\"1124\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2022\/11\/image00031-2-925x1124.jpeg\" alt=\"Is running harmful for cartilage?\" class=\"wp-image-403630\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/11\/image00031-2-925x1124.jpeg 925w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/11\/image00031-2-329x400.jpeg 329w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/11\/image00031-2-1264x1536.jpeg 1264w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/11\/image00031-2-1685x2048.jpeg 1685w\" sizes=\"auto, (max-width: 925px) 100vw, 925px\" \/><\/figure>\n<\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<h3 class=\"wp-block-heading\">Is running or walking better for your joints?<\/h3>\n\n\n\n<p>People who are worried about their joints often prefer walking to running. Walking or hiking may not appear to put as much strain on the musculoskeletal system as running. However, as you know, appearances are often deceiving and even in this case all is not so black and white. <\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>When researchers looked at the effect of running and walking on cartilage, <strong>they found that ultimately these activities have a similar effect.<\/strong> While running did result in more intense contact between the different parts of the joints, the overall stress on the joints was comparable to the effect of walking. <span style=\"color: #ff6600;\">[1, 6]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>This is probably due to the fact that when <strong>running the cartilage has to cushion the harder bone contacts, but on the other hand these contacts last a shorter time than when walking.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>This is due to the shorter contact time of the foot with the ground. The number of steps over the same distance, which you take less of when running than when walking, probably plays a role as well. <\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>It turns out that the <strong>total load on joints,<\/strong> which is crucial for the development of osteoarthritis, is relatively low with running.<span style=\"color: #ff6600;\"> [1, 6]<\/span><\/p>\n<\/div>\n<\/div>\n\n\n\n<p>Another interesting fact is that it may be <strong>more beneficial for your knees and hips to run faster.<\/strong> The reason is again the number of steps. When you run the same distance faster, you take fewer steps than at a slower pace. The result, in turn, will be less strain on the musculoskeletal system overall. <span style=\"color: #ff6600;\">[9]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Are you one of those people who have been planning to start running regularly for a long time but lack motivation? If so, the practical advice in our article may be helpful &#8211; <a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/blog\/10-effective-ways-to-motivate-yourself-to-run-when-you-dont-feel-like-it\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>10 Effective Tips to Motivate Yourself to Run When You Don&#8217;t Feel Like It.<\/strong><\/a><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Is_it_advisable_to_run_with_excess_weight\"><\/span>Is it advisable to run with excess weight?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Having just learned that running is actually not the biggest enemy of joints, the question arises whether it is <strong>harmless even for people with a higher body weight.<\/strong> They are traditionally advised to opt for swimming, cycling, Nordic Walking and other activities that are considered safer for the musculoskeletal system. In this case, things might be a little different again.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>This is according to a study that looked at normal weight, overweight and obese runners. In it, experts concluded that <strong>normal weight runners were more likely to have knee injuries compared to those with a higher body weight.<\/strong> However, it is important to note in this regard that people with a lower weight may have run longer distances and trained more frequently, increasing the likelihood of injury. <span style=\"color: #ff6600;\">[10]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Excess weight itself has a negative effect on joints. But it is not necessary to limit yourself to walking and swimming to reduce weight. <strong>Running can also be an effective tool for burning calories and improving body composition in overweight and obese people.<\/strong> However, in their case, it is especially true that they should start slowly and increase the load gradually. They can start their physical activity with brisk walking with poles, then progress to walking without poles and eventually to running. This will give their joints the opportunity to gradually adapt to the load. If all goes well, and they lose weight, they will eventually get to a lower weight that will be a little more favourable for their knees and hips. In fact, running for several years with excessive weight can be risky in terms of developing OA.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>In case you want to lose a few kilos and don&#8217;t know quite how to do it, you can find practical tips in our article <a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/blog\/4-tips-to-lose-fat-without-counting-the-macronutrients\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>How to Lose Weight Quickly Without Counting Calories.<\/strong><\/a><strong>&nbsp;<\/strong><\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"749\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2022\/11\/iStock-1349665590-1124x749.jpg\" alt=\"Is it healthy to run with excess weight?\" class=\"wp-image-403666\" style=\"width:843px;height:562px\" title=\"Is it healthy to run with excess weight?\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/11\/iStock-1349665590-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/11\/iStock-1349665590-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/11\/iStock-1349665590-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/11\/iStock-1349665590-2048x1365.jpg 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"How_to_reduce_the_risk_of_joint_pain_from_running\"><\/span>How to reduce the risk of joint pain from running?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>For all runners, not only beginners, you should <strong>invest in quality cushioning<\/strong> <a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/blog\/5-tips-for-choosing-athletic-shoes\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>shoes<\/strong><\/a>, <strong>as well as<\/strong> <a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/blog\/what-is-the-best-gym-or-running-wear-discover-the-properties-of-materials\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>functional running attire<\/strong><\/a><strong>,<\/strong> <strong>choose softer terrain<\/strong> (forest and dirt roads) <strong>and ideally get advice from an experienced coach at the beginning.<\/strong> This can help you with the correct running technique. At the same time, it is also worth remembering strength training. Regular <a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/blog\/8-tips-on-how-to-work-out-your-perfect-butt\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">leg strengthening<\/a>&nbsp;leads to the strengthening of the muscles and other supporting tissues surrounding the joints.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>In case your<strong> joints still hurt after running,<\/strong> the cause may not be the running itself. It might be due to <strong>overuse, insufficient rest, inappropriate footwear or poor running technique.<\/strong> However, these problems can be solved and it is not immediately necessary to put running on the list of activities that are forbidden for you. Instead, seek out a running coach, sports doctor or physiotherapist who has experience with runners and can help you improve in all aspects of running so that your joints don&#8217;t hurt.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Seven_essential_tips_for_healthy_running\"><\/span>Seven essential tips for healthy running<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<h3 class=\"wp-block-heading\">1. Maintain a healthy weight<\/h3>\n\n\n\n<p>Being overweight is not optimal for your joints. It puts extra strain on them, which they have to cushion. If a person has some extra kilos, it is better to focus on<strong> losing them gradually.<\/strong> A combination of <a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/blog\/diet-cardio-and-strength-training-what-is-best-for-weight-loss\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">healthy diet, cardio and strength training<\/a>&nbsp;works best for this. <span style=\"color: #ff6600;\">[12-13]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">2. Choose high quality running shoes<\/h3>\n\n\n\n<p>First and foremost, you should always feel comfortable in your running shoes. However, the<strong> type of surface<\/strong> on which you most often run (asphalt, forest tracks, trail) also plays an important role in your choice. Specialist running shops can also do a gait analysis to see if you have a tendency to pronation (inwards) or supination (outwards). <span style=\"color: #ff6600;\">[12-13]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">3. Focus on proper running technique<\/h3>\n\n\n\n<p>A <strong>running coach<\/strong> can advise you on this, or at least search the internet for videos on proper technique to see how to do it. The advantage of a coach is that they can correct your technique right away and will probably even notice details that you don&#8217;t notice yourself. Also, you can get someone to record a video of you running, which you can then use to see if you&#8217;re making any major errors.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<div class=\"wp-block-columns is-layout-flex wp-container-core-columns-is-layout-9d6595d7 wp-block-columns-is-layout-flex\">\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<figure class=\"wp-block-image size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"749\" height=\"1124\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2022\/11\/8-1-749x1124.jpg\" alt=\"How to run healthily?\" class=\"wp-image-403682\" title=\"How to run healthily?\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/11\/8-1-749x1124.jpg 749w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/11\/8-1-267x400.jpg 267w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/11\/8-1-1024x1536.jpg 1024w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/11\/8-1-1365x2048.jpg 1365w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/11\/8-1-scaled.jpg 1707w\" sizes=\"auto, (max-width: 749px) 100vw, 749px\" \/><\/figure>\n<\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<h3 class=\"wp-block-heading\">4. Choose a route with a softer surface for running<\/h3>\n\n\n\n<p>If you have a <strong>forest or dirt roads<\/strong> nearby, ideally go there for your run. These surfaces are better for the joints because they don&#8217;t require as much cushioning as they do on asphalt. <span style=\"color: #ff6600;\">[12-13]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">5. Do a light warm-up before you run <\/h3>\n\n\n\n<p>Just move around and <strong>stretch the joints of the whole body<\/strong> for a few minutes. Those who are really serious about running can add a few exercises from the running alphabet. If you&#8217;re wondering what else to look out for before a run, check out our article <a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/blog\/what-not-to-do-before-a-run-10-mistakes-every-runner-has-encountered\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>What Not to Do Before a Run? 10 Mistakes Every Runner Has Encountered.<\/strong><\/a><strong>&nbsp;<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">6. Increase your load gradually and don&#8217;t forget to rest<\/h3>\n\n\n\n<p>If you&#8217;re starting out, gradually add kilometres and time spent training. This will help you avoid overtraining, which could put you out of the game for a long time. Additionally, for most amateur runners, it is not advisable to run every day. This is because your joints need plenty of rest to enable them to recover and prepare for the next run. <span style=\"color: #ff6600;\">[12-13]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">7. Supplement your running with strength training<\/h3>\n\n\n\n<p>On non-running days, include <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.com\/blog\/12-body-weight-exercises-to-get-you-in-the-shape\/\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">bodyweight<\/a> training, or <a href=\"https:\/\/gymbeam.com\/weight-bars-barbells-dumbbells\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">dumbbells<\/a> and <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.com\/blog\/8-best-booty-leg-exercises-with-kettlebell\/\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">kettlebell<\/a> exercises. Focus on the mid-body and lower limbs. This will strengthen the muscles surrounding your joints and, with a strong core, you can improve your coordination and stability.<span style=\"color: #ff6600;\"> [12-13]<\/span><\/p>\n<\/div>\n<\/div>\n\n\n\n<p>Based on these findings, running seems to be a suitable sporting activity for most people. However, you cannot forget that each of <strong>you has a different start position and your current health plays a big role.<\/strong> It also all depends on your current life situation and how running fits into it, because even though two people are both doing the same thing, it&#8217;s not the same thing.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<ul class=\"wp-block-list\">\n<li>For more practical advice for first time runners, read <a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/blog\/how-to-start-running-a-simple-guide-for-complete-beginners\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>How to Start Running? A Simple Guide for Beginners.<\/strong><\/a><\/li>\n\n\n\n<li>To stay motivated and focused read our article <strong><a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/blog\/is-running-boring-well-reveal-how-to-take-a-liking-to-it-and-continuously-keep-improving\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">Is Running Boring? We&#8217;ll Reveal How to Take a Liking to It and Continuously Keep Improving.<\/a><\/strong><\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"What_should_you_remember\"><\/span>What should you remember?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>After reading today&#8217;s article, you already know that <strong>running does not have such a negative effect on your joints.<\/strong> According to current evidence, this physical activity has a rather more positive effect. It even has a comparable impact on your joints as walking. <strong>Unless you have a musculoskeletal disorder, there is no reason to worry about the harmful effect of running in this respect.<\/strong> Moreover, regular joint loading can have a beneficial effect on the nutrition and functioning of cartilage.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>However, all runners, especially in the beginning, should increase the <strong>training load gradually<\/strong> and not forget to rest. This is the only way to give joints the opportunity to regenerate adequately and adapt more easily to physical activity.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>If you liked this article and have someone in your inner circle who thinks running is bad for their joints, please share this article with them. Maybe you can help change their mind about running. <\/p>\n\n\n\n<div class=\"wp-block-columns is-layout-flex wp-container-core-columns-is-layout-9d6595d7 wp-block-columns-is-layout-flex\">\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\"><a href=\"https:\/\/gymbeam.com\/joint-supplements\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tJoint Supplements\t<\/span>\n\t<svg class=\"icon-cart\" focusable=\"false\">\n\t\t<use xlink:href=\"#icon-cart\"><\/use>\n\t<\/svg>\n<\/a><\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\"><a href=\"https:\/\/gymbeam.com\/gelatine-joint-supplements\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tGelatine Joint supplements\t<\/span>\n\t<svg class=\"icon-cart\" focusable=\"false\">\n\t\t<use xlink:href=\"#icon-cart\"><\/use>\n\t<\/svg>\n<\/a><\/div>\n<\/div>\n","protected":false},"excerpt":{"rendered":"<p>People often associate running with joint damage and so prefer to avoid it. Are they doing the right thing, or is the negative effect of running on their knees and hips not so severe? Find the answers in today&#8217;s article.<\/p>\n","protected":false},"author":129,"featured_media":403454,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"_editorskit_title_hidden":false,"_editorskit_reading_time":0,"_editorskit_is_block_options_detached":false,"_editorskit_block_options_position":"{}","footnotes":""},"categories":[82],"tags":[7619,6785,6257,7475],"filter_section":[],"filter_attribute":[],"class_list":{"0":"post-404774","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-training-plan-and-workout","8":"tag-health","9":"tag-joints","10":"tag-running","11":"tag-workout","12":"h-entry","13":"hentry"},"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v24.4 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Does Running Damage Your Knees and Other Joints? - GymBeam Blog<\/title>\n<meta name=\"description\" content=\"Can running cause knee and hip pain? Is it suitable for overweight people? This article explains the effect of running on joint cartilage and function.\" \/>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/gymbeam.com\/blog\/does-running-damage-your-knees-and-other-joints\/\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Does Running Damage Your Knees and Other Joints? - GymBeam Blog\" \/>\n<meta property=\"og:description\" content=\"Can running cause knee and hip pain? Is it suitable for overweight people? This article explains the effect of running on joint cartilage and function.\" \/>\n<meta property=\"og:url\" content=\"https:\/\/gymbeam.com\/blog\/does-running-damage-your-knees-and-other-joints\/\" \/>\n<meta property=\"og:site_name\" content=\"GymBeam Blog\" \/>\n<meta property=\"article:published_time\" content=\"2022-11-29T10:32:00+00:00\" \/>\n<meta property=\"article:modified_time\" content=\"2024-04-30T09:40:47+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/11\/beh-a-klouby-FB-.png\" \/>\n\t<meta property=\"og:image:width\" content=\"1200\" \/>\n\t<meta property=\"og:image:height\" content=\"628\" \/>\n\t<meta property=\"og:image:type\" content=\"image\/png\" \/>\n<meta name=\"author\" content=\"Mark\u00e9ta Tesa\u0159ov\u00e1\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<meta name=\"twitter:label1\" content=\"Written by\" \/>\n\t<meta name=\"twitter:data1\" content=\"Mark\u00e9ta Tesa\u0159ov\u00e1\" \/>\n\t<meta name=\"twitter:label2\" content=\"Estimated reading time\" \/>\n\t<meta name=\"twitter:data2\" content=\"13 minutes\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\/\/schema.org\",\"@graph\":[{\"@type\":\"Article\",\"@id\":\"https:\/\/gymbeam.com\/blog\/does-running-damage-your-knees-and-other-joints\/#article\",\"isPartOf\":{\"@id\":\"https:\/\/gymbeam.com\/blog\/does-running-damage-your-knees-and-other-joints\/\"},\"author\":{\"name\":\"Mark\u00e9ta Tesa\u0159ov\u00e1\",\"@id\":\"https:\/\/gymbeam.com\/blog\/#\/schema\/person\/b8bb8ce0892d3a067f1d012218d2b95e\"},\"headline\":\"Does Running Damage Your Knees and Other Joints?\",\"datePublished\":\"2022-11-29T10:32:00+00:00\",\"dateModified\":\"2024-04-30T09:40:47+00:00\",\"mainEntityOfPage\":{\"@id\":\"https:\/\/gymbeam.com\/blog\/does-running-damage-your-knees-and-other-joints\/\"},\"wordCount\":2563,\"commentCount\":0,\"publisher\":{\"@id\":\"https:\/\/gymbeam.com\/blog\/#organization\"},\"image\":{\"@id\":\"https:\/\/gymbeam.com\/blog\/does-running-damage-your-knees-and-other-joints\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/11\/beh-a-klouby-FB-.png\",\"keywords\":[\"health\",\"joints\",\"running\",\"workout\"],\"articleSection\":[\"Exercises and workouts\"],\"inLanguage\":\"en-GB\",\"potentialAction\":[{\"@type\":\"CommentAction\",\"name\":\"Comment\",\"target\":[\"https:\/\/gymbeam.com\/blog\/does-running-damage-your-knees-and-other-joints\/#respond\"]}]},{\"@type\":\"WebPage\",\"@id\":\"https:\/\/gymbeam.com\/blog\/does-running-damage-your-knees-and-other-joints\/\",\"url\":\"https:\/\/gymbeam.com\/blog\/does-running-damage-your-knees-and-other-joints\/\",\"name\":\"Does Running Damage Your Knees and Other Joints? - GymBeam Blog\",\"isPartOf\":{\"@id\":\"https:\/\/gymbeam.com\/blog\/#website\"},\"primaryImageOfPage\":{\"@id\":\"https:\/\/gymbeam.com\/blog\/does-running-damage-your-knees-and-other-joints\/#primaryimage\"},\"image\":{\"@id\":\"https:\/\/gymbeam.com\/blog\/does-running-damage-your-knees-and-other-joints\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/11\/beh-a-klouby-FB-.png\",\"datePublished\":\"2022-11-29T10:32:00+00:00\",\"dateModified\":\"2024-04-30T09:40:47+00:00\",\"description\":\"Can running cause knee and hip pain? 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She relies exclusively on scientific data from recognised institutions (ISSN, NSCA) and databases such as PubMed and Examine.com. 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