For years, a persistent belief has held that running, especially as we age, is a recipe for worn-out knees and joint damage. But a growing body of scientific evidence is sprinting in the opposite direction, suggesting that lacing up your trainers later in life could be one of the best things you do for your long-term joint health and overall wellbeing.
The Knee Myth: Impact vs. Adaptation
It's true that running is a high-impact activity. With each foot strike, the body absorbs a force equivalent to two to three times your bodyweight. It's easy to assume this load relentlessly grinds down the knee joint. However, the human body is not a static machine that simply deteriorates with use; it is a dynamic, living system designed to adapt and grow stronger under stress.
The cartilage in the knee is a robust, flexible tissue that cushions the joint. Crucially, research indicates that runners often have thicker knee cartilage and better bone mineral density compared to non-runners. Far from being destructive, the temporary reduction in cartilage thickness during a run is thought to be a vital process that helps nutrients permeate the tissue, allowing it to adapt and fortify itself.
Is It Ever Too Late to Start Running?
A key question for many is whether taking up running in later life is advisable. While specific long-term studies on new older runners are limited, related research offers strong, encouraging signals.
A 2020 study focused on older adults (aged 65 and over) who began high-intensity jump training—a discipline that places even greater stress on joints than running. The results were clear: participants not only saw improvements in strength and function but also found the activity to be safe and enjoyable.
This provides a compelling indication that starting a running regimen in your later years can be both safe and effective. The critical factor is a gradual and sensible approach.
How to Start Safely and Sustainably
Given that almost half of runners experience an injury annually—with knee issues being common—the reputation for risk isn't entirely unfounded. However, experts like Hunter Bennett, a Lecturer in Exercise Science at the University of South Australia, emphasise that most injuries are due to 'overuse' from poor load management, not running itself.
To minimise risk and let your body adapt, follow these evidence-backed strategies:
Start Slow with Intervals: Begin with walk-jog intervals, gradually increasing the running portions over weeks and months. Never rush the process.
Manage Your Mileage: Avoid large spikes in distance. A good rule is to not increase your total weekly running distance by more than a couple of kilometres at a time.
Fuel for Recovery: Running burns significant energy. Ensure you consume enough carbohydrates and protein to meet your energy needs and support tissue repair. Adequate calcium and Vitamin D intake may also help prevent issues like stress fractures.
Consider Your Surface: When beginning, incorporating runs on softer surfaces like grass can help reduce the initial impact load as your body adjusts, compared to consistently pounding concrete pavements.
For the vast majority of people, the profound benefits of running for cardiovascular, metabolic, and mental health—alongside its newly recognised role in supporting joint integrity—far outweigh the risks. The message from science is clear: age need not be a barrier to running. By listening to your body and progressing sensibly, you can harness its benefits at any stage of life.
