Is Running Bad for Your Knees? Here’s Why That’s a Myth Worth Running From

“Running is Bad for Your Knees.” Heard That One Before?

It’s a phrase thrown around so often that it’s become dogma. But here’s the thing — it’s simply not true. In fact, the latest research and real-world evidence suggest the opposite: running may actually be good for your knees.

Whether you're a weekend jogger or chasing a new 10K PB, let’s unpack why running isn’t the knee-destroyer it’s made out to be — and how smart, natural movement can build better knees for life.

🧬 Your Knees Were Built to Run

Our ancestors didn’t evolve to sit in chairs or scroll on phones — they evolved to move. Running played a huge role in our survival as a species. From the spring-loaded tendons in your lower leg to the rotational capabilities of your hips and spine, your body is literally designed to run. And no, that doesn’t change after 30.

Fun fact: Humans have a unique ligament in the neck (the nuchal ligament) that keeps the head stable — only useful for running. Evolution doesn’t keep features we don’t need.

🦴 Load Your Joints — Or Lose Them

Here’s the truth: cartilage, ligaments, and the surrounding structures of your knees respond positively to load. Running — particularly when done with good technique and gradual volume progression — does not wear out your knees. In fact, studies show that recreational runners are less likely to develop knee osteoarthritis than sedentary people.

A 2017 systematic review found that non-elite runners had a lower rate of knee osteoarthritis (3.5%) than non-runners (10.2%). British Journal of Sports Medicine

💥 The Real Problem? Poor Mechanics, Not Running

Most knee pain in runners isn’t due to running itself — it’s how they run. Here are some common issues:

• Overstriding

• Collapsed arches

• Weak hips and glutes

• Reliance on heavily cushioned shoes

  
  

When you restore your natural movement patterns, strengthen your feet, and reconnect with how your body wants to move, the knees stop being a victim. At Wild Blue, we help everyday runners rediscover natural biomechanics and train in a way that builds resilience from the ground up.

Coach Mitch assessing running form

🧘 Running as Medicine

Even beyond the knees, running does wonders:

• Boosts bone density

• Improves balance and proprioception

• Decreases risk of falls later in life

• Enhances mood, focus, and sleep

• Reduces risk of chronic disease

  
  

So even if there were a small knee risk, the upside far outweighs the downside.

💡 Understanding the Benefits of Running

Running offers numerous physical and mental health benefits. It can be a tremendous part of a well-rounded fitness routine. Here’s what you gain from committing to a jog several times a week:

Physical Benefits

Running helps in:

• Weight Management: Regular running can help maintain a healthy weight or assist in weight loss.

• Heart Health: It strengthens your cardiovascular system, which is crucial for overall health.

• Muscle Strength: It builds muscles in your legs and core, promoting overall agility and power.

Incorporating running into your routine is a powerful way to improve your health.

Mental Benefits

The mental perks of running are just as important:

• Stress Relief: Running releases endorphins, which help reduce stress and make you happier.

• Confidence Booster: Achieving running goals can significantly improve self-esteem.

• Mindfulness: A good run can clear your mind, providing a moment of peace amid daily chaos.

  
  

🚀 Ready to Run for Life?

If you’re tired of being told to “slow down” or “take it easy” — we’re here for you. Our coaching philosophy is grounded in natural movement, biomechanics, and performance-first training.

We help runners:

• Rebuild movement from the ground up

• Run faster, stronger, and pain-free

• Train based on Max Aerobic Speed (MAS) — not guesswork

  
  

If you have any running questions, please reach out — Mitch and I are happy to help :)

In conclusion, running is not only safe for your knees, but it’s also beneficial for your overall health. Embrace it as a vital part of your fitness journey. Every step you take brings you closer to a healthier, happier you.