# Will running ruin my joints? **URL:** \ **Category:** Factual Questions\ **Created:** [November 15, 2012, 7:49pm UTC](https://boards.straightdope.com/t/will-running-ruin-my-joints/641120 "2012-11-15T19:49:55Z")\ **Posts on this page:** 17\ **Page:** 2
**Author:** ![Throatwarbler\_Mangrove](https://avatars.discourse-cdn.com/v4/letter/t/8c91f0/32.png) [@Throatwarbler\_Mangrove](https://boards.straightdope.com/u/Throatwarbler_Mangrove)\ **Post date:** [November 17, 2012, 1:02am UTC](https://boards.straightdope.com/t/will-running-ruin-my-joints/641120/21 "2012-11-17T01:02:28Z")
My problem with going up hills is that unless there’s a skilift, you have to eventually come down to go home, Going _downhill_ really does a number on my joints. :eek: I guess if you have a stairmaster at home it might be all right. ---
**Author:** ![DSeid](https://sea3.discourse-cdn.com/straightdope/user_avatar/boards.straightdope.com/dseid/32/20194_2.png) [@DSeid](https://boards.straightdope.com/u/DSeid)\ **Post date:** [November 17, 2012, 1:20pm UTC](https://boards.straightdope.com/t/will-running-ruin-my-joints/641120/22 "2012-11-17T13:20:30Z")
> [@Crafter\_Man](#): > > I’m 45. I’ve been a runner for twenty years. … am I prematurely aging my joints by continuing to run? > [@Chief\_Pedant](#): > > … by age 50, the people who shouldn’t be running excessively, and whom running has injured, have already crapped out. … 45, 50, not a big difference really. **CP** ’s selection bias point _may_ have some validity (or not) but you are on the other side of that proposed filter by now. From **CP** ’s linked review: > [@Tyler Childs Cymet](#): > > Although the existing evidence on whether long-term long-distance running causes osteoarthritis is currently insufficient for researchers to draw unequivocal conclusions, the preponderance of data seems to indicate that moderate levels of running do not increase the risk of osteoarthritis of the knees and hips for healthy people and that this activity might even have a protective effect. A history of injury—from overuse or acute trauma as a result of running, excessive running, intrinsic anatomical instability in the joints, or a high body mass index— can accelerate the onset of osteoarthritis and cause disability, however. I’m in the camp that the frame matters less than the form, and I say that as someone who appreciates that compared to real runners who glide across the ground I plod like an elephant. (Minimalist shows have helped me learn to be a bit less heavy footed however.) I personally also believe that we are evolved to be generalists and that our overall fitness is best served by _variety_. If you are concerned about wear and tear on your joints don’t stop running but do mix it up with other exercise more as well. And never run injured. > [@babygoat666](#): > > Do you (or anyone else) really find them to be comparable exercise? I enjoy both, but I can’t really get out of breath from cycling. Yes I find them to be comparable exercises and can get very out of breath cycling. Usually do. ---
**Author:** ![UncleFred](https://avatars.discourse-cdn.com/v4/letter/u/f0a364/32.png) [@UncleFred](https://boards.straightdope.com/u/UncleFred)\ **Post date:** [November 17, 2012, 1:47pm UTC](https://boards.straightdope.com/t/will-running-ruin-my-joints/641120/23 "2012-11-17T13:47:47Z")
Only one data point and I’m not sure how relevant this is but…I’m 62 and have been playing (non-competitive) soccer 3 times a week for 20+years now. 6 feet tall and 170lbs. I would think soccer, like basketball, has additional strains due to the frequent and jerky nature of directional changes. I have a partially torn ACL from from a skiing accident many years ago that no longer bothers me (after wearing a brace the first couple years.) I have flat feet but wear arch supports. Having said that - no knee, hip, or back problems here. Very occasional and slight arch pain - but not enough to interfere with playing. ---
**Author:** ![dtilque](https://avatars.discourse-cdn.com/v4/letter/d/d6d6ee/32.png) [@dtilque](https://boards.straightdope.com/u/dtilque)\ **Post date:** [November 17, 2012, 6:04pm UTC](https://boards.straightdope.com/t/will-running-ruin-my-joints/641120/24 "2012-11-17T18:04:51Z")
> [@babygoat666](#): > > Do you (or anyone else) really find them to be comparable exercise? I enjoy both, but I can’t really get out of breath from cycling. My lungs/heart are by far the weakest link when I run and I can’t find any other way to exercise that feels the same at all. In order to get out of breath cycling, you have to go up steep hills. And not just crawl up them in your granny gear, attack them. That is, go up vigorously. If you’re not in shape, you’ll be quickly reduced to crawling in granny gear, or possibly even walking part way up. But if you persist, after a while, you’ll be attacking for longer and longer times until perhaps you may make it to the top without the granny gear. ---
**Author:** ![JackieLikesVariety](https://sea3.discourse-cdn.com/straightdope/user_avatar/boards.straightdope.com/jackielikesvariety/32/296_2.png) [@JackieLikesVariety](https://boards.straightdope.com/u/JackieLikesVariety)\ **Post date:** [November 17, 2012, 8:41pm UTC](https://boards.straightdope.com/t/will-running-ruin-my-joints/641120/25 "2012-11-17T20:41:17Z")
> [@babygoat666](#): > > I highly recommend [this book](http://www.amazon.com/Born-Run-Hidden-Superathletes-Greatest/dp/0307266303/ref=cm_cr_pr_product_top). I looked at the link and this is the answer? > [@](#): > > Instead of hammering down on my heels, the way I’d been taught all my life, I learned to run lightly and gently on the balls of my feet. The day I mastered it was the last day I was ever injured. I am 51 and have not-great knees. I recently took up serious cardio and have to use the incline on a treadmill to get my heart rate up. I would love to just be able to run but I am afraid of making my knees worse. my hope is that with time, my joints will also get stronger. I know that other parts of your body besides muscles get stronger but that it takes longer. not sure if you have to take cartilage supplements (or make bone soup or something) besides exercise to build cartilage or how long it takes. I just know building cartilage IS possible and that tendons, etc, also get stronger but not as quickly as muscles do. ---
**Author:** ![Michael63129](https://avatars.discourse-cdn.com/v4/letter/m/3da27b/32.png) [@Michael63129](https://boards.straightdope.com/u/Michael63129)\ **Post date:** [November 17, 2012, 8:54pm UTC](https://boards.straightdope.com/t/will-running-ruin-my-joints/641120/26 "2012-11-17T20:54:36Z")
[This article](http://www.hss.edu/newsroom_hss-abc-exercise-helps-build-knee-cartilage.asp) quotes a study which says that exercise helps build up cartilage, including in the knees. Not only that, you only need 20 minutes a week to see benefits, with increased cartilage thickness with more exercise (I’m sure you can overdo it, but unless you run marathons it is beneficial). Nothing on how long it takes, nor does it mention supplements ([which may or may not actually work](http://orthopedics.about.com/cs/supplements/a/glucosamine.htm)); a good diet is all you probably need. ---
**Author:** ![babygoat666](https://avatars.discourse-cdn.com/v4/letter/b/2acd7d/32.png) [@babygoat666](https://boards.straightdope.com/u/babygoat666)\ **Post date:** [November 17, 2012, 9:20pm UTC](https://boards.straightdope.com/t/will-running-ruin-my-joints/641120/27 "2012-11-17T21:20:23Z")
> [@dtilque](#): > > In order to get out of breath cycling, you have to go up steep hills. And not just crawl up them in your granny gear, attack them. That is, go up vigorously. If you’re not in shape, you’ll be quickly reduced to crawling in granny gear, or possibly even walking part way up. But if you persist, after a while, you’ll be attacking for longer and longer times until perhaps you may make it to the top without the granny gear. What’s granny gear? Still, when I go up hills my legs will get tired from the resistance but I’m never short of breath. ---
**Author:** ![DSeid](https://sea3.discourse-cdn.com/straightdope/user_avatar/boards.straightdope.com/dseid/32/20194_2.png) [@DSeid](https://boards.straightdope.com/u/DSeid)\ **Post date:** [November 17, 2012, 10:09pm UTC](https://boards.straightdope.com/t/will-running-ruin-my-joints/641120/28 "2012-11-17T22:09:42Z")
Granny gear means a very low gear. Honestly hill repeats are great but I can get plenty winded going all out on a flat road too. ---
**Author:** ![dtilque](https://avatars.discourse-cdn.com/v4/letter/d/d6d6ee/32.png) [@dtilque](https://boards.straightdope.com/u/dtilque)\ **Post date:** [November 19, 2012, 6:41am UTC](https://boards.straightdope.com/t/will-running-ruin-my-joints/641120/29 "2012-11-19T06:41:12Z")
I want to note that when I saw the phrase “out of breath”, I thought of the condition of having to breathe very hard but still getting enough oxygen to continue exercising. But what most people think of that phrase to mean is not getting enough oxy to exercise. If the latter is what you mean, then I don’t think it’s possible for me (at least in my current condition) to be out of breath while cycling or, far that matter, any exercise. Even going up a supersteep hill (say, 18+% grade) will not leave me out of breath, although I will be breathing hard in my granny gear. Having to breathe real hard while exercising is a good thing for short periods of time. It’s basically the same thing as doing intervals, which are a good way to get in better shape. ---
**Author:** ![Siam\_Sam](https://avatars.discourse-cdn.com/v4/letter/s/d78d45/32.png) [@Siam\_Sam](https://boards.straightdope.com/u/Siam_Sam)\ **Post date:** [November 19, 2012, 6:53am UTC](https://boards.straightdope.com/t/will-running-ruin-my-joints/641120/30 "2012-11-19T06:53:08Z")
How about swimming? I have read that’s the best exercise but don’t really know. Never been a runner but decades of pushups resulted in bad shoulder problems and a couple of surgeries. I can believe running could cause problems. ---
**Author:** ![Michael63129](https://avatars.discourse-cdn.com/v4/letter/m/3da27b/32.png) [@Michael63129](https://boards.straightdope.com/u/Michael63129)\ **Post date:** [November 19, 2012, 11:56pm UTC](https://boards.straightdope.com/t/will-running-ruin-my-joints/641120/31 "2012-11-19T23:56:52Z")
> [@dtilque](#): > > I want to note that when I saw the phrase “out of breath”, I thought of the condition of having to breathe very hard but still getting enough oxygen to continue exercising. But what most people think of that phrase to mean is not getting enough oxy to exercise. If the latter is what you mean, then I don’t think it’s possible for me (at least in my current condition) to be out of breath while cycling or, far that matter, any exercise. Even going up a supersteep hill (say, 18+% grade) will not leave me out of breath, although I will be breathing hard in my granny gear. > > Having to breathe real hard while exercising is a good thing for short periods of time. It’s basically the same thing as doing intervals, which are a good way to get in better shape. Maybe they mean [anaerobic exercise](http://en.wikipedia.org/wiki/Anaerobic_exercise), which does exceed your body’s ability to use oxygen and can’t be sustained for long periods (more than about 2 minutes). ---
**Author:** ![Sicks\_Ate](https://avatars.discourse-cdn.com/v4/letter/s/258eb7/32.png) [@Sicks\_Ate](https://boards.straightdope.com/u/Sicks_Ate)\ **Post date:** [November 20, 2012, 12:03am UTC](https://boards.straightdope.com/t/will-running-ruin-my-joints/641120/32 "2012-11-20T00:03:16Z")
> [@epbrown01](#): > > Umm, that IS a runner’s physique, or close enough. The ideal long distance runner is 5’6" - 5’8" and 150-160lbs or so, at least that’s what we were told when I ran track, but that was before the Kenyans hit the scene. So what you’re telling me, is that at 6’8" and 216 I’m never going to win any marathons? Oh wait, I already knew that 😛 This is just my experience, but every time I hear from somebody that running is going to ruin my knees, they’re the type of person who isn’t inclined to enjoy exercise in the first place. I think it’s an excuse to not run, for some people. And it may actually be some people’s experience…if they’re a little heavy and hit it too hard, then of course they’re going to get injured. I think they mistake ‘hurting my knees’ with ‘ruining my knees for good’. ---
**Author:** ![kaylasdad99](https://sea3.discourse-cdn.com/straightdope/user_avatar/boards.straightdope.com/kaylasdad99/32/3398_2.png) [@kaylasdad99](https://boards.straightdope.com/u/kaylasdad99)\ **Post date:** [November 20, 2012, 1:29am UTC](https://boards.straightdope.com/t/will-running-ruin-my-joints/641120/33 "2012-11-20T01:29:48Z")
> [@Snowboarder\_Bo](#): > > Only if you store them in your socks. Yup. Here’s a ProTip\*: There isn’t any need to roll them and then store them in the first place. Roll one, smoke it. When you want to smoke another one, _roll another one_. It’s a lot easier on the papers anyway. \*DISCLAIMER: Not a real ProTip. I am not a pro at rolling joints, or any other type of smokeable herb. I’m pretty sure I wouldn’t be able to successfully roll one to save my life. ---
**Author:** ![Michael63129](https://avatars.discourse-cdn.com/v4/letter/m/3da27b/32.png) [@Michael63129](https://boards.straightdope.com/u/Michael63129)\ **Post date:** [November 20, 2012, 2:21am UTC](https://boards.straightdope.com/t/will-running-ruin-my-joints/641120/34 "2012-11-20T02:21:40Z")
> [@epbrown01](#): > > Umm, that IS a runner’s physique, or close enough. The ideal long distance runner is 5’6" - 5’8" and 150-160lbs or so, at least that’s what we were told when I ran track, but that was before the Kenyans hit the scene. That sounds more like an ideal _sprinter_, which is very different from long-distance running. At least, that is what [LiveStrong](http://www.livestrong.com/article/550102-the-physical-difference-between-long-distance-runners-sprinters/) says: > [@](#): > > Long distance runners and sprinters have one thing in common – they try to win races. Physically, they are complete opposites. Long distance runners are lean, which best suits them for covering ground. Sprinters are powerfully built and explosively fast for shorter stretches. The two runners differ in speed and body type… > > …Distance runners also have long legs that allow for a bigger stride… …Long distance runners carry as little weight as possible… > > …Sprinters typically are smaller than distance runners. Shorter legs are beneficial for quickly building speed… Sprinters carry more weight, and most of it is muscle… FWIW, 5’7" and 155 pounds (average of figures given) is a BMI of 24.3, which fits much better with a sprinter’s physique (assuming it is mostly muscle that is contributing to the “excess” weight). For comparison, **Sicks Ate** ’s BMI is 23.7, from which I guess he is closer to a sprinter’s body build (myself, I am 24.0 and fairly muscular and shorter than average, which probably explains how I do my daily walk/run; I tend to run uphill, which requires a lot of effort, and briskly walk the rest of the way). ---
**Author:** ![Lukeinva](https://sea3.discourse-cdn.com/straightdope/user_avatar/boards.straightdope.com/lukeinva/32/17872_2.png) [@Lukeinva](https://boards.straightdope.com/u/Lukeinva)\ **Post date:** [November 20, 2012, 3:11am UTC](https://boards.straightdope.com/t/will-running-ruin-my-joints/641120/35 "2012-11-20T03:11:40Z")
> [@babygoat666](#): > > Do you (or anyone else) really find them to be comparable exercise? I enjoy both, but I can’t really get out of breath from cycling. My lungs/heart are by far the weakest link when I run and I can’t find any other way to exercise that feels the same at all. Try skating (on ice). I guaranty you will be sucking wind after about 45 seconds of top speed. ---
**Author:** ![Chief\_Pedant](https://avatars.discourse-cdn.com/v4/letter/c/a6a055/32.png) [@Chief\_Pedant](https://boards.straightdope.com/u/Chief_Pedant)\ **Post date:** [November 20, 2012, 11:14am UTC](https://boards.straightdope.com/t/will-running-ruin-my-joints/641120/36 "2012-11-20T11:14:29Z")
> [@DSeid](#): > > I’m in the camp that the frame matters less than the form, and I say that as someone who appreciates that compared to real runners who glide across the ground I plod like an elephant. (Minimalist shows have helped me learn to be a bit less heavy footed however.) (Note that elephants, sneakily bending a forelimb “wrist” joint sort of like a knee, glide pretty smoothly for a big guy. In fact, they don’t even ever get completely off the ground. I like their technique for running, although I have been terrified on the couple of occasions when they were running after me in the wild…) Anyway, as I said in my post, it seems to me the factors are frame, joint mechanics and genes. What I meant by “joint mechanics” is both the way you are built and your technique–i.e., the sum total of stress on that joint. And I heartily agree that technique makes a huge difference. A big fat guy waddling smoothly (like an elephant) with good technique is going to do way less damage than a big fat guy slamming down every plodding footstep. An individual with marked varus or valgus deformities is not going to last long, especially if they have poor technique (and maybe poor corrective orthotics). And so on. The literature summary I posted has an amusingly typical weasel phrase, which you quoted: _" A history of injury—from overuse or acute trauma as a result of running, excessive running, intrinsic anatomical instability in the joints, or a high body mass index— can accelerate the onset of osteoarthritis and cause disability, however."_ In other words: If running injures you, it may be bad for you and increase the chance of osteoarthritis or disability. Factors are too much running, bad genes causing “intrinsic instability” and being a big guy. These medical guys (the article; not you, whose comments I find very valuable)…they really know how to add value to common sense… ---
**Author:** ![DSeid](https://sea3.discourse-cdn.com/straightdope/user_avatar/boards.straightdope.com/dseid/32/20194_2.png) [@DSeid](https://boards.straightdope.com/u/DSeid)\ **Post date:** [November 21, 2012, 4:24am UTC](https://boards.straightdope.com/t/will-running-ruin-my-joints/641120/37 "2012-11-21T04:24:31Z")
Okay. So _if only_ I ran like like an elephant! 🙂 [Previous page](https://boards.straightdope.com/t/will-running-ruin-my-joints/641120.md?page=1)