Deck the halls with boughs of holly, but hold your groans about aching knees!
Yes, the image of runners hobbled by joint pain is a common cliche. But before you toss your trainers off the rooftop like unwanted fruitcake, let’s sleigh the myth head-on: Running isn’t a knee-breaker, it’s a knee-builder!
While it’s true that pounding the pavement generates some impact, research suggests that running actually strengthens knees and reduces your risk of osteoarthritis (think creaky, achy joints).
Over the years this has been evidenced by many studies. This includes a 2017 paper in the Journal of Orthopaedic & Sports Physiotherapy that concluded that recreational runners had a lower occurrence of osteoarthritis (of the knees and hips) when compared to sedentary individuals. And a 2018 paper published in the Journal of Bone & Joint Surgery looking specifically at multi-marathon runners (who had ran at least 5 marathons) concluded a lower incidence of hip and knee arthritis.
So, what about those runners who do experience knee pain? This is commonly attributed to training error, exacerbated by improper form, or inadequate strength, not the act of running itself. So just like Santa delivering his presents, safe running requires thought and diligence. Focus on the 3-P’s of preparation, planning, and patience. And remember, listen to your body! Rest when needed and address any persistent pain with a doctor or physiotherapist.
But there’s no need to be left out in the cold on your own. TrainAsONE, your friendly AI running coach is always at hand to advice. If you have not already, go grab a free account now.
So, this Christmas season, shed the fear of knee-wrecking runs and embrace the gift of strong, healthy joints. Lace up, hit the pavement, and enjoy the freedom of movement – after all, Santa’s not the only one with reindeer power!
Bonus Tip: Check out the UK National Health Services Physical Activity Guidelines.
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