Is Running Bad for Your Knees?

Posted on: May 7th, 2025 by Our Team

This question comes up again and again, but the simple answer is no—running is not bad for your knees. In fact, research suggests the opposite.

A study by Zhang et al. examined the effect of long-term running on knee cartilage structure and composition in male runners. The findings showed that long-distance runners actually develop thicker and more resilient cartilage, suggesting that running may help protect the knee joint rather than damage it. This contradicts the common belief that running “wears out” the knees.

The Importance of Staying Active

The bottom line is that staying active is one of the best things you can do for your health. Whether it’s running, cycling, swimming, hiking, or walking, movement is medicine. Your joints, muscles, cardiovascular system, and mental health all benefit from an active lifestyle.

When Running Might Not Be Ideal

That said, if you are significantly overweight—for example, 20+ pounds over your ideal body weight—running might not be the best first step for exercise. Here’s why:

• The knee absorbs 5 to 10 times your body weight with every step.
• If you’re 20 pounds overweight, your knees could be experiencing an extra 100 to 200 pounds of force per step.
• If you already have thinning cartilage, arthritis, or a meniscus tear, these forces may cause pain and inflammation.

The Right Approach to Running and Weight Loss

If you’re overweight and want to start running, jumping straight into it isn’t the best approach. Instead, start with:

• Nutrition & a healthy eating plan to gradually lose excess weight
• Low-impact exercises like cycling, swimming, or elliptical training to build strength and endurance
• Strength training to support the joints and improve biomechanics

Once you’ve reached a healthier weight, you can gradually reintroduce running and see how your knees respond.

Final Thoughts

Running doesn’t ruin your knees—but carrying extra weight and running with pre-existing joint issues can contribute to pain. If you’re at your ideal weight, pain-free, and love running—keep running! I’d rather see you run for years, stay active, and enjoy your life than avoid running out of fear. And if knee pain does arise, there are plenty of ways to manage it and keep you moving.

Stay active, stay healthy, and find what works best for you!