Contrary to popular belief, running may actually be beneficial for knee health, even for older adults. While it’s true that running places a load of two to three times bodyweight on the knees—three times more than walking—the body adapts to this stress, potentially strengthening the joints.
Research shows that knee cartilage temporarily thins during a run but returns to normal within hours, a process thought to facilitate nutrient exchange and adaptation. Runners tend to have thicker knee cartilage and better bone density than non-runners, and some evidence suggests running may reduce the risk of osteoarthritis.
Although no strong studies specifically examine starting running later in life, a 2020 study found that adults aged 65 and over who began high-intensity jump training—which imposes higher joint loads than running—experienced improved strength and function without injury. This suggests running is likely safe for older beginners.
To minimise injury risk, experts recommend gradual progression: start with walk-jog intervals and increase mileage by no more than a couple of kilometres per week. Adequate nutrition, including carbohydrates, protein, calcium, and vitamin D, supports recovery and helps prevent overuse injuries. Running on softer surfaces like grass may also reduce impact.
While nearly half of runners experience injuries annually—most commonly overuse injuries from poor load management—the health benefits of running, including cardiovascular and metabolic gains, generally outweigh the risks when approached sensibly.
