Is Running Bad For Your Knees? The Truth and Facts
Work Wellness

Is Running Bad For Your Knees? The Truth and Facts

|Jan 30, 2023

Learn the truth about how running can be beneficial to your knees and how practices can harm your knees while you run. Running is a popular form of exercise that offers numerous health benefits, including improving cardiovascular fitness, strengthening muscles, and aiding in weight loss. However, there is a common belief that running is bad for your knees and can lead to knee injuries and other problems. So, is running bad for your knees? The answer is not as straightforward as you might think.

It is important to understand that the human body is designed to move, and the knees are built to withstand the forces of running and other forms of physical activity. In fact, research has shown that running can improve the strength and stability of the knees and lower legs and positively impact your health and wellness.

However, this does not mean that running is completely risk-free for the knees. Like any form of exercise, running carries a certain risk of injury, and the knees are one area that can be prone to problems.

People often think of using a treadmill for running, considering treadmill running benefits. Nevertheless, some of them are not even sure if this is safe. Is running on a treadmill good for your knees? Or how far is running good for the knees? This blog will answer this question in detail today by comparing its benefits and drawbacks. So, let's begin! 

How Running Can Be Beneficial For Your Knees?

Is running good for the knees? If you are looking for the answer to this question, you must first understand the benefits of running on your knees. There are several benefits of running that can be good for the knees:

Muscle Strengthening

Running can strengthen the muscles around the knee joint, including the quadriceps, hamstrings, and calves. Stronger muscles can help to support and stabilize the knee joint, reducing the risk of injury.

Muscle Strengthening - Running bad for your knees

Enhanced Motion

Running can improve the range of motion in the knee joint. This is especially important for people who have knee pain or stiffness, as it can help to increase flexibility and reduce discomfort. Running can help to improve the strength and stability of the ligaments and tendons in the knee joint, which helps with motion. 

Improved Blood Circulation

Running can improve the circulation of blood and other fluids around the knee joint. This can help to reduce inflammation and swelling and can also help to speed up the healing process if you have an injury.

Improved Blood Circulation

Improved Overall Knee Health

Running can help to improve the overall health of the knee joint. By increasing the strength and flexibility of the muscles and tissues around the knee, running can help to reduce the risk of developing degenerative conditions such as osteoarthritis. 

Overall Health

Running can also help improve the overall health and fitness of the body, which can positively impact the knee joint's health. By maintaining a healthy weight and engaging in regular physical activity, you can help to reduce the strain on your knees and keep them healthy and strong.

Considering these benefits, you might think that you must run every day. Is running every day bad for your knees? The simple answer is no. However, if you are not mindful of the aspects that may make running bad for your knees, you will become prone to injuries.

Overall Health - Running bad for your knees

Factors That Can Make Running Bad For Your Knees

There are several factors that can make running bad for your knees. We have shared their details below so that you become aware of them: 


It's important to allow your body time to rest and recover between runs. This can help prevent overuse injuries, which can occur when you do too much too soon or increase your training too quickly. 

Poor Form

Running with poor form can put unnecessary strain on your knees. To maintain good form, try to land softly on the balls of your feet, keep your feet pointed straight ahead, and avoid overstriding. 

Hard Surfaces

Running on hard surfaces like concrete can increase the impact on your joints, including your knees. If possible, try to run on softer surfaces like grass, a track, or a treadmill to reduce the impact on your knees.

Factors That Can Make Running Bad For Your Knees


Wearing shoes that do not offer enough support or cushioning can put extra strain on your knees. It's important to choose running shoes that fit well and provide the right level of support for your feet and your running style. 

Weak Muscles

Weak muscles in your legs and core can contribute to knee pain while running. Strengthening these muscles can help support your joints and reduce the risk of injury. 


If you have a preexisting injury, such as a ligament tear or patellofemoral pain syndrome, running can exacerbate the condition and cause knee pain. It's important to get proper treatment for any injuries and follow a rehabilitation program before returning to running.  

Some Tips To Protect Your Knees While Running

Evaluating the benefits of running and learning the variables that are the reason behind making running bad for your knees, we have reached the conclusion that running is good for you. However, some mistakes while running can harm your knees. The question that arises here is how you can protect your knees and avoid knee pain while running. Here are some tips: 

Get a Good Pair of Running Shoes

Choosing a pair of shoes with good shock absorption and proper arch support can help reduce the impact on your knees. It's also a good idea to replace your shoes every 300-500 miles, as the cushioning can start to break down over time.

Get a Good Pair of Running Shoes

Use Proper Form

Good running form can help reduce the impact on your knees. You can evaluate different types of posture for this too. Some key things to keep in mind include the following:

  • Landing softly on the balls of your feet rather than heavily on your heels
  • Keeping your feet pointed straight ahead rather than turning them out or in
  • Keeping your hips level and your upper body relaxed
  • Avoiding overstriding, which can cause you to land with more impact on your knees 

Don't Overdo It

Gradually increasing the distance and intensity of your runs can help prevent overexertion and reduce the risk of injury to your knees. It's also a good idea to listen to your body and take rest days as needed. You may even try out some wellness program ideas to get the best results.

Fitness Accessories

Stretch Before and After Running

Lastly, stretching can help reduce muscle tightness and improve flexibility, which can help protect your knees. Some good stretches to try include calf stretches, quadriceps stretches, and hamstring stretches.

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