For years, middle-aged joggers have been warned that running too much will lead to bad knees. But according to Richard Blagrove, senior lecturer in physiology at Loughborough University, this is a myth. 'It's very much a myth,' he says.
While many believe running is linked to osteoarthritis in the knees, studies have found that recreational running actually reduces the risk. Research involving 25 studies and about 115,000 participants showed that runners have a lower incidence of hip and knee osteoarthritis compared with non-runners. 'There's a far lower association of knee pain in runners in their older years compared with those who don't run,' Blagrove explains.
However, short-term knee injuries, known as patellofemoral pain, are common. Between 14% and 42% of runners experience it at some point, often due to poor technique, wrong trainers, or increasing volume or intensity too quickly. This is particularly common among beginners. 'But if they played tennis four times a week, compared with playing nothing, they would probably get an injury,' says Blagrove. 'It's not the running that's bad for their knees, it's the fact that they've done too much, too soon.'
To avoid knee pain, Blagrove advises starting a training plan gently and building up intensity slowly. Run at a slower pace, opt for shorter distances and take longer breaks between workouts. If pain does occur, rest and recovery often bring quick relief. 'People often bounce back quite quickly once they have had a bit of rest and recovery,' he says.
