Is Running Bad for Your Knees? Plus, Other Common Myths, Debunked

As a sports medicine doctor, I see patients who participate in all types of sports. Some ski, some swim, and others play tennis or soccer. Each sport has certain issues and injuries associated with it. But unlike almost any other sport, there are many beliefs and misbeliefs about running. To shed some light on the subject, let’s debunk a few of the common running myths that I hear in my office.

Myth: Running Will Destroy Your Knees

This is one of the more common myths. I hear it almost every day. Many runners believe, or have been told, that the cartilage in their knees and hips will degrade if they keep running. The good news is that this is false. Numerous studies have shown that osteoarthritis, or wear and tear in the joint, is less prevalent among runners than it is among non-runners. In some studies, the rate of hip and knee arthritis is 60 to 70% less in the running population compared to non-running, age-matched subjects. Furthermore, running is anti-inflammatory for your joints; it’s like taking a natural medication.

This isn’t to say that aches and pains aren’t important. They are. And runners, like all people, can develop osteoarthritis, which is characterized by pain, swelling, achiness at night, and loss of motion of the affected body joint.

The key here is to run, enjoy, and pay attention to your body. If something keeps hurting, and particularly if it changes how you run, get it checked out.

Myth: Running Is Bad for Your Heart

This is a common myth that has been gaining traction in the past several years. It is true that runners, particularly male runners over the age of 50, have a higher risk of developing atrial fibrillation (AFib) compared to non-runners. There also is evidence that coronary calcium scores, a marker of plaque buildup in the coronary artery, are higher in lifelong runners as compared to non-runners.

Despite these trends, there is overwhelming evidence that lifelong running is healthy for your heart, no matter your age. Running builds the heart muscle and keeps it strong and perfused, and it lessens the risk of many of the cardiovascular conditions, such as hypertension and hyperlipidemia, that are the most common causes of cardiac disease and illness in the world.

It is important to note that if you have a family history of cardiac issues, including heart attack or arrythmia in a parent or sibling, it’s important to check with your physician about a cardiac screening test, such as an EKG. More importantly, if you have chest pain or dizziness during or after running, it’s crucial to share this information with your doctor.

Overall, running is safe and healthy for your heart, and it prevents cardiac disease.

Myth: Running Builds Strength

When I see runners in my office and extol the benefits of strength training to complement their running programs, I’m often met with the same refrain: “I am running consistently; that’s strength training enough.” I wish this were true, but it’s not.

Although running is great for health, both mind and body, it doesn’t do much for strength. Over the years, we’ve increasingly recognized the importance of complementing running programs with strength training.

Muscles are like springs that help absorb contact with the ground and propel runners down the road. In medical terms, we call this running economy: how efficiently a runner can get from point A to point B. Numerous studies have shown that once- or twice-weekly strength training improves running economy, meaning it takes less effort for runners to run.

If runners want to go faster and have a better run experience, particularly as they age, they should commit to a weekly strength routine. Ideally, this should be a total-body routine and include common exercises, such as squats, lunges, planks, and even burpees. Plyometrics, or jump training, has been shown to be the most effective way to build and maintain strength at all ages. I’m a huge fan.

Running is easier and more enjoyable with strong muscles, so commit to strength training as part of your weekly training.