Whether long-term running can cause damage to the knees is a complex question because the results vary from person to person.
In fact, scientific studies have shown that for most people, moderate running is good for the knees and does not increase the risk of arthritis. Instead, it can help strengthen the muscles around the knees, providing better support and protection.
However, incorrect running form or overuse can lead to knee problems. Here are some factors that may affect knee health:
- Running posture: The wrong running posture can increase the pressure on the knees. Make sure your foot strike (forefoot, midfoot or heel) is appropriate for your body structure.
- Shoe selection: Running in unsuitable running shoes can lead to injury. It is important to choose a pair of running shoes that suit your gait and foot shape.
- Surface hardness: Running on hard surfaces (such as concrete) causes more impact on the knees than running on soft surfaces (such as grass or dirt). Try running on different types of surfaces to find the one that suits you best.
- Training volume: Sudden increases in running distance, speed, or frequency can lead to injuries to the knees and other parts of the body. Gradually increasing training intensity can help prevent injuries.
- Weight: Higher body weight can put more strain on the knees. Maintaining a healthy weight can reduce stress on the knees.
To reduce the potential negative effects of running on the knees, you can take steps such as strengthening the muscles around the knees (such as the quadriceps and hamstrings), doing proper warm-ups and stretching, wearing the right running shoes, and planning your running schedule based on your physical condition.
If you have already started to experience knee discomfort, it is recommended to consult a doctor or physical therapist as soon as possible to avoid more serious injuries. Remember, listening to your body and adjusting your activity level accordingly is the key to long-term health.
