Is Running Bad for your Knees?
Dr. Park working on a patient’s hip for her knee pain.
By Andy Park DC,
Dynamic Neuromuscular Stabilization (DNS) Specialist.
Is Running Bad for your Knees?
Dispelling myths about running.
Intro: There are a lot of preconceived notions and myths about running and how to train for it and I want to set as many of those false narratives straight! Follow along as we learn about things that we should do, we should not do, and things that we REALLY should not do when training for that next 5K, 10K, or even marathon! This guide is not going to give you a structure running program and tell you how much you should run and when. That is dime a dozen. This guide IS going to however help you understand what you should do in order to support the actual act of running and how to keep your body healthy and strong as you gradually increase your mileage.
Common Running Myths. Let’s Dispel Them
Myth: Running gives you arthritis.
Reality: Running does not give you arthritis, at least not by itself. Inherently, long distance running is not dangerous and there is likely more upside than not but something to consider is your volume of any kind of movement and the diversity of movement you are including in your life. In the same way that we wouldn’t want to just stay in a slumped posture all day, we also don’t want to just run all day, all night, every day! Our body craves balance and different kinds of movement to keep us feeling and moving well.
Myth: Running is bad for your knees.
Reality: Research shows that running can actually improve knee health. Regular running increases bone mass (though less than resistance training) and helps prevent age-related bone loss. However, if you have existing knee problems, it's important to approach running carefully and potentially with some guidance from a movement professional such as a sports chiro or physical therapist.
Myth: You need to run every day to see benefits.
Reality: Rest days are crucial for recovery and performance improvement. Running every day can increase the risk of injury. Most training plans include cross-training and rest days to allow your body to recover.
Myth: Stretching before running prevents injuries.
Reality: Static stretching before a run can actually reduce your performance. Dynamic warm-ups are recommended to prepare your muscles and joints for running. Static stretches are best saved for after your run to help with flexibility.
Myth: Running on a treadmill is just as good as running outside.
Reality: Treadmill running can be a great alternative, but it's not exactly the same as running outdoors. Differences in air resistance, terrain variations, and psychological factors (like motivation and enjoyment) can make outdoor running more challenging and engaging.
Myth: Running is all you need for a healthy exercise routine.
Reality: While running is an excellent cardiovascular activity, a well-rounded exercise routine also includes strength training, flexibility exercises, and possibly other forms of cardiovascular training to ensure overall fitness and reduce the risk of injury.
Honorable mention: What about minimalist shoes?
Reality: While in theory minimalist shoes are great for improving balance, coordination and intrinsic foot strength, one should consider the surface they run on most and gradually transition into them. There are various degrees of minimalist or “barefoot” shoes but for most urban runners it is recommended to wear a shoe with a truly wide toe box, a zero drop sole (meaning the heel should not be higher off the ground than the toe box), but also a sole that has some cushioning as running on concrete is not really the surface people evolved to run on.
So What Should I Do?
Linked here is a basic exercise routine that is geared towards supporting the act of long distance running. This, by no means is exhaustive or the end all be all, but it is a sound start to supporting your running journey!
Basic Strength and Conditioning program for running: CLICK HERE
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