Is Running Bad For Your Knees?
The Myth That Won’t Die
When I was in high school, long before I ever thought I’d work in healthcare, I remember running with a friend and saying, half-joking, “I bet when we’re old, our knees will have triple arthritis from all this pounding.” Funny thing is, I kept running anyway.
That fear — that running is slowly grinding your joints into dust — is everywhere. Runners say it. Surgeons say it. I’ve even heard PTs say it. The logic seems simple: running is repetitive, higher-impact, and all that pounding must wear out your joints, right?
The research tells a different story. In fact, it’s likely that running is good for your knees.
Let’s look at why this myth sticks around — and what science actually says about arthritis and running.
Why It Feels True
The myth of “wear and tear” makes sense on the surface. Arthritis is often explained like car tires — they wear down over time, and eventually, they need replacing. If that’s true, running would logically accelerate the process.
That same language shows up in clinics and reports:
“There’s some degeneration in your knee.”
“You’re showing signs of wear and tear.”
“This joint is just worn out.”
“Your knees sound like an 80-year-old.”
Many clinicians view pain only through a structural lens. If your imaging shows ‘degeneration,’ they assume it must be the cause. But pain science tells us it’s more complex: structure doesn’t equal symptoms, and rest isn’t always the answer.
Let’s take a deeper dive to address this myth:
What the Research Actually Shows
Here are two recent pieces of research that shed light on the relationship between running and osteoarthritis (OA):
Study #1: Does Running Increase the Risk of Hip and Knee Arthritis
In 2023, using data from over 3,800 runners — from beginners to experienced marathoners — researchers concluded:
Recreational runners had a low rate of knee OA: 7.3%
Risk was not significantly related to weekly mileage, pace, or number of marathons
Risk factors for OA in runners included:
Age
Obesity
Family history
Prior knee trauma or surgery
Despite this, 1 in 4 runners had been told by a physician to reduce or stop running.
It’s a strange contradiction: physicians encourage exercise for general health — to improve weight, heart health, mental well-being, bone density, and more. But when it comes to running, some of those same providers suddenly backpedal. They’ll tell you running is too high-impact, too risky, too hard on your joints.
It sends a mixed message: “stay active… just not like that.” Unfortunately, some people do end up leaving the sport when the evidence doesn’t support that fear.
Study #2: Review of Running and Knee OA
This 2021 summary article synthesized other research in one, concise article and infographic:
Recreational runners had lower rates of knee OA compared to non-exercisers (3.5% vs 10.2%).
Among runners who already have OA, continuing to run didn’t make the condition progress faster. Over a 4-year period, these runners also reported greater improvements in pain compared to non-runners.
Elite runners (professionals) had higher arthritis rates (13.3%) — possibly due to prior injuries, not just training volume.
Cartilage thickness does seem to decrease right after a run, but this change is temporary.
The ideal amount of running to optimize knee joint health in runners is unclear.
The Bottom Line
Puts on tinfoil hat. Maybe the reason people get injured or have pain goes beyond repetitive impact, mechanics, or joint structure. Maybe everyone has risks that are unique to them.
If you love running, keep running. The science is on your side. Recreational running does not increase your risk of osteoarthritis, and it may even help protect your knees. The overwhelming health benefits of running far outweigh any speculative joint damage.
If you already have arthritis or pain, you likely need to adjust how you train, but it doesn’t mean you have to stop.
REFERENCES
Hartwell MJ, Tanenbaum JE, Chiampas G, Terry MA, Tjong VK. Does Running Increase the Risk of Hip and Knee Arthritis? A Survey of 3804 Marathon Runners. Sports Health. 2024 Jul-Aug;16(4):622-629. doi: 10.1177/19417381231190876. Epub 2023 Aug 9. PMID: 37555313; PMCID: PMC11195863.
Alexander JLN, Willy RW, Culvenor AG, Barton CJ. Infographic. Running Myth: recreational running causes knee osteoarthritis. Br J Sports Med. 2022 Mar;56(6):357-358. doi: 10.1136/bjsports-2021-104342. Epub 2021 Nov 24. PMID: 34819274.
