Is it true that … running destroys your knees?

You're aware of the caution often extended to those who jog at a certain age: overdoing it on foot will end up leaving you with sore knees. "It's an entirely unfounded suggestion," states Richard Blagrove, a senior lecturer in physiology at Loughborough University.

According to a large-scale study of approximately 115,000 participants, recreational running seems to offer a degree of protection against hip and knee osteoarthritis as we get older. Exercise brings about slight damage to muscles, tendons, bones and cartilage, but in response, they undergo strengthening and overall improvement.

"Runners in their older years are comparatively less likely to experience knee pain compared to non-runners," Blagrove notes.

Common for joggers, known as patellofemoral pain, it affects numerous runners at some point - figures range from 14% to 42%, depending on the study's runner group. This pain is usually the result of a flawed jogging technique, or the incorrect type of running shoes, or more likely, increasing the distance or running too quickly. This is particularly common among beginners. “But if they played tennis four times a week compared to playing none, they would most likely get an injury,” says Blagrove. “It's not the jogging that's bad for their knees, it's the fact that they have done too much, too quickly.”

To prevent sore knees from running, ease into your training programme with careful consideration and gradually increase the intensity. Run at a moderate speed, limit your distances and take more frequent breaks between workouts. If you do experience any knee pain, don't be too concerned, says Blagrove. "People usually recover quite swiftly after a bit of relaxation and time to recover."

• This article was updated on 3 December 2024. An earlier version mentioned findings from 25 studies indicating that running, whether leisure or competitive, provided protection against hip and knee osteoarthritis in older age. Subsequent clarification suggests that, according to the research, only leisure running appeared to have a protective effect.

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