Does Running Really Ruin Your Knees? The Science Says Otherwise

bkhgirl
Jul 8
2 min read

For many runners, especially those training for marathons or ultramarathons, it's a familiar refrain:"You're going to ruin your knees!"

Despite being a widely repeated belief, the idea that running causes knee damage or leads to early joint replacement simply isn’t supported by current evidence. In fact, distance running may offer protective benefits when it comes to long-term joint health.

What Increases the Risk of Knee Arthritis?

A large study published in the Orthopaedic Journal of Sports Medicine examined the risk of hip or knee arthritis in a cohort of marathon runners. The findings were clear: there was no association between cumulative running history and arthritis.

Instead, the study identified these as the most significant risk factors:

Age
BMI (Body Mass Index)
Previous injury or surgery
Family history of arthritis

Put simply, running is not a primary driver of joint degeneration.

📚 View the study here

Who Typically Needs Knee Replacements?

The stereotype of the broken-down runner in line for a knee replacement is largely inaccurate. The patients most commonly undergoing joint replacement surgeries tend to be:

Sedentary or inconsistently active
Overweight or obese
Living with autoimmune or inflammatory conditions (e.g., rheumatoid arthritis)
Recovering from prior traumatic joint injuries

In contrast, people who remain active — including those who run regularly — often maintain joint function well into older age.

Even when surgery becomes necessary, patients who stay active beforehand tend to recover faster and achieve better outcomes. This includes both strength and mobility.

Movement is Protective — Not Destructive

Contrary to the myth, running doesn't "wear out" your joints. On the contrary, movement helps maintain joint health by:

Nourishing cartilage
Strengthening supporting musculature
Promoting healthy body weight
Preserving range of motion

While it’s true that improper training, poor form, or underdeveloped strength can contribute to knee pain in runners, these are typically correctable issues — not a consequence of running itself.