Every runner has probably heard someone tell them “you shouldn’t run so much, all of that stress on your knees is going to give you arthritis!” While comments like this may come from a good place, they can be discouraging for people who love to run. We all know that running has many benefits, such as maintaining a healthy weight, improved cardiovascular health, managing stress levels, improved sleep, and improved energy. But are runners doomed to aching knees when they’re in their 50s and 60s? Let’s take a look at what the research says!

A recent study looked at over 3,000 marathon runners who had completed an average of 9.5 marathons.¹ So these were serious runners who had been training for years and putting on thousands of miles. While some of these runners had been diagnosed with hip or knee arthritis, the study found that developing arthritis was associated with age, BMI, previous injury or surgery, and family history. There was no association between arthritis and cumulative number of years running, number of marathons completed, weekly mileage, and average running pace. 

Another study examining 675 marathon runners had similar results.² In fact, this study noted that the prevalence of arthritis was actually lower in this group of marathoners (8.8%), compared to the general US population (17.9%). Why is this? Running helps people maintain a healthy weight and keep their joints lubricated and strong as they age, likely protecting against arthritis.

You may be asking, do I have to run marathons to get these benefits? No! A systematic review pulled data from 17 studies including 7194 runners and 6947 non-runners.³ The runner group consisted of a variety of skill levels who ran 5 to 24 miles per week. This study found that the runner group had a significantly lower prevalence of knee pain and knee arthritis progressing to a total knee replacement. 

So to all runners out there, despite what the general public might tell you, you can rest assured that the sport you love doesn’t guarantee that you will have arthritis and need a hip or knee replacement one day. In fact, it may help you achy, stiff joints and a host of other chronic illnesses, setting you up to stay healthy and active as you get older!