Is running bad for your knees?

This is one of the most persistent myths we come across in the clinic, and it often leads people to avoid running altogether. The idea that running will “wear out” your knees over time is widely believed, but it is not supported by the majority of current research.

In fact, studies have shown that recreational runners tend to have lower rates of knee and hip osteoarthritis compared to non-runners (National Library of Medicine). This suggests that, rather than being harmful, running may actually have a protective effect on joint health when performed at a sensible level.

It is important, however, to understand the context of this:

• Recreational running is associated with lower joint degeneration compared to inactivity, likely due to the positive effects of regular movement and loading on joint health
• Elite or high-volume running may carry a slightly higher risk, particularly where training loads are significantly greater, and recovery is limited
• In individuals with existing knee osteoarthritis, controlled running has been shown to improve symptoms, without worsening joint structure on imaging when managed appropriately

From a clinical perspective, this highlights an important point. The issue is rarely running itself, but how it is approached. For most people, running is not inherently bad for the knees. Instead, it is a form of loading, and like any form of loading, it needs to be appropriate for the individual’s current capacity.
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Why do knees hurt when running?

If your knees hurt when running or become painful after running, it's easy to assume that running itself is the problem. In reality, knee pain is usually not caused by running alone, but by how the body is managing the load placed on it.

At Broadstone Movement Clinic, we often see that knee pain during or after running develops when there is a mismatch between what the knee is being asked to do and what it is prepared to do. This can build gradually over time, rather than being linked to a single incident.

In practice, common contributing factors include:

• A sudden increase in running volume or intensity can overload the knee joint and surrounding tissues before they have adapted to the demand.
• Reduced strength in the muscles that support the knee, particularly the quadriceps and glutes, meaning more stress is placed directly through the joint during each stride.
• Limited control or stability through the hips and lower body, which can alter how forces are distributed when running and increase strain on the knee.
• Insufficient recovery between runs, where the body does not have enough time to adapt to the load being applied.
• Changes in training surface or footwear can affect how impact is absorbed and transferred through the knee.

What is important to understand is that these factors often combine. Knee pain rarely has a single cause; instead, it reflects how well the body is currently tolerating the demands of running. This is why many people experience knee pain after running, even if the run itself felt manageable at the time. The symptoms are often a delayed response to accumulated load rather than immediate injury.
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What can you do if your knees hurt when running?

If your knees hurt when running, the goal is not necessarily to stop running altogether, but to learn how to adjust your training so your body can tolerate it better.

At Broadstone Movement Clinic, we focus on helping individuals stay active where possible, while making the right modifications to reduce pain and support long-term progress. This usually involves a combination of managing load, improving strength, and building resilience over time.

We often guide patients to focus on the following:

• Gradually build up running volume and intensity, particularly if you are returning after a break, so the knee has time to adapt to the demands being placed on it.
• Monitor how your knees respond during and after running, using this feedback to adjust frequency, distance, or pace rather than pushing through increasing pain.
• Developing strength in the quadriceps, glutes, and surrounding muscles helps support the knee and reduce the load placed directly through the joint.
• Including other forms of activity alongside running, such as cycling or strength training, to spread the load across different tissues and reduce repetitive strain.
• Allowing adequate recovery between sessions, giving the body time to adapt rather than accumulating fatigue and irritation.

The key is to find a running level your body can tolerate and then build from there. For some, this may mean temporarily reducing distance or intensity, but this does not mean giving up running altogether.

With the right approach, most people can continue running or return to it without long-term issues.
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How to reduce the risk of knee pain when running

Preventing knee pain when running is not about avoiding running altogether, but about preparing your body to tolerate it well. The aim is to build resilience over time, so that running becomes something your body can handle consistently rather than react to.

At Broadstone Movement Clinic, we take a proactive approach to this. Rather than waiting for symptoms to appear, we focus on developing the strength, control, and capacity needed to support long-term running.

This often involves:

• Progressing your running gradually over time, allowing your joints and tissues to adapt to increases in distance, pace, or frequency rather than making sudden changes
• Building strength alongside running, particularly in the lower body, so that muscles can absorb and manage load more effectively with each stride
• Varying your training where possible, including different types of runs or incorporating other activities, to avoid repeatedly stressing the same tissues in the same way
• Paying attention to early signs of discomfort and adjusting training before symptoms develop into more persistent pain
• Maintaining consistency rather than intensity, as regular, manageable training is more beneficial than sporadic high-effort sessions

This approach helps reduce the likelihood of developing knee pain, while also supporting better performance and confidence in running.
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Need support with knee pain from running?

If your knees hurt when running or you are unsure how to manage your training without making symptoms worse, having the right guidance can make a significant difference.

At Broadstone Movement Clinic, we work with individuals who want to stay active and continue running, rather than avoid it altogether. Our approach focuses on understanding how your body is currently moving, identifying what may be contributing to your symptoms, and helping you build the strength and capacity needed to run comfortably.

If you would like support with your running or knee pain, you can get in touch with our team to arrange an assessment and take the next step forward.