The idea that running several times a week (or participating in any higher-impact exercise) creates wear and tear on your knees is a common assumption. However, recent studies have begun to clarify this relationship in a critical way.

A 2017 meta-analysis of studies focusing on recreational and elite runners revealed that recreational (non-professional) runners with up to fifteen years of participation actually had a LOWER prevalence rate of knee osteoarthritis (OA) than non-running control groups (1). This is a significant finding, indicating that the impact of consistent running – at least in a recreational context – could even have a protective effect against degenerative joint disease.

Elite/professional runners counted in this same meta-analysis did have a significantly higher prevalence rate of knee OA than recreational runners, but did not have a significantly higher rate than non-runner controls. The data in this case was unable to reveal whether it was a specific intensity, volume, or simply a higher rate of running-related injury among the elite running population that elevated prevalence in this group.

A 2024 analysis of studies whose subjects were professional and recreational soccer players gives further insight: although overall, prevalence of knee OA was higher among the athletes than the “mostly sedentary nonfootball” control groups, it was not actually higher among the athletes that had not experienced a serious sport-related injury(2). Players who avoided injury did not have a higher prevalence rate of knee OA than their sedentary counterparts.

While further analysis is needed, looking at both of these studies indicates that the repetitive impact of running, when performed consistently and at moderate intensity, does not necessarily contribute to degeneration of knee joint health, and can potentially even help decrease risk for developing knee OA as long as serious injury is avoided.

If this is all the motivation you needed to begin a recreational running program, FANTASTIC! But please remember:

• Always consult your PT when embarking on a running program to evaluate your running gait and tailor a program to your needs.
• A cross-training program to optimize stability and reduce risk of injury is imperative for runners of all skill and participation levels
• Short intervals alternating light jogging and easy walking are the best way to get started building a base for longer runs – and this takes quite a while!
• If your gait mechanics are off or painful when you are walking, don’t start running yet!
• Again, remember to consult your PT when embarking on a running program!