Does Running Strengthen Knees? Best Guide [2021]

The benefits of running every day may extend to your health. Research shows that running for a mere 5 to 10 minutes at a moderate pace (6 miles per hour) each day may reduce the risk of dying from a heart attack or stroke. Cardiovascular disease can be reduced. However, your mind may be thinking: Does running strengthen knees whereas it has plenty of benefits for the rest of our body?

In fact, there is some evidence that running, long believed by many to be harmful to the knees, may have positive effects on this complex and vital joint. However, there are some caveats, especially for those who suffered significant knee injuries or who are obese.

But in general, researchers say, jogging is beneficial to your health. Although runners frequently complain of the knee and joint pain, it’s unlikely that arthritis is behind the condition. Research indicates that regular running strengthens joints and deters the development of osteoarthritis later in life.

In another study, among the myriad health and fitness myths, the idea that “running wrecks your knees” emerged as the most prevalent myth. Those who are most in favor of it say it’s a fantastic workout with many heart health benefits, but they may also think the repetitive footfalls on a hard surface will cause their knees to degenerate long before they lose their hearts. It makes sense. Even an orthopedic condition considered “runner’s knee” is frequently associated with it, so it’s got to be true in some cases, don’t you think?

Does running strengthen knees

The activity of running is highly popular with millions of regular participants around the world. Running eliminates many barriers to getting physically active when compared to other sports and exercises.

It is both easy to access and convenient, making it a convenient and time-saving activity. As well as providing numerous physical and psychological benefits, regular running also promotes overall health and well-being. Runners live approximately three years longer and have a low death risk from premature causes.

Using running as a way to improve your health is an amazing idea, considering it has been shown to prevent up to 35 chronic diseases, including type 2 diabetes, coronary heart disease, stroke, and depression.

In addition to seeking the answers to the question “Does Running Strengthen Knees”, many people also seek out the benefits of running and myths surrounding it. If you are one of them then this article is only for you. This article will cover everything you need to know about knee strengthening.

So let’s get to it

Table of Contents

How Does Running Strengthen Knees?

Through motion capture and sophisticated computer modeling, researchers found that running injures knees more than walking. It is likely, however, that running also fortifies the cartilage, the rubbery tissue that cushions the ends of bones, as well as adds bulk to it. According to the findings, running may actually strengthen knees and help prevent knee arthritis, rather than harm them.

In general, the idea that running causes knee problems is widespread and entrenched. Anyone who runs has heard warnings from well-meaning, non-running family members, friends, and strangers that their knees are doomed knees.

As a runner, you bend and pound your joints extensively, damaging the cushioning cartilage in your knees. Due to its short supply of blood, cartilage is not thought to be able to repair itself after it has been damaged or to undergo very much change after childhood. It is certainly possible that running repeatedly wears down fragile cartilage and almost inevitably results in crippling knee arthritis. In reality, it does not.

Runners sometimes suffer from knee arthritis, but it does not happen to everyone. Therefore, we can say that running can strengthen the knees. You can go through and read our running tips in the previous articles to learn more, but you must follow the guides and tips.

Does running strengthen knees

What are the Causes for Bad Knees?

In a study published in the European Journal of Applied Physiology, running actively decreased knee inflammation. Especially as you get older, your legs are not strong enough to take as much pressure from your body weight, causing them to wear out fast.

According to researchers, running both overloads and unloads feet joints continuously, which helps them become stronger in a similar way that lifting weights adds strength and stability to your chest and arms. Aside from that, frequent bending, flexing, and stretching of the knee joint help to circulate lubricating fluid, which is necessary for healthy knees.

Running can protect your joints from chronic low-grade inflammation throughout the body because obesity leads to chronic low-grade inflammation; staying at a healthy weight reduces your risk of this damaging inflammation.

Unlike the rest of the body, knee cartilage is also subject to the use-it-or-lose-it principle, as is the case with most parts of the body. Runs help to keep your joints lubricated instead of breaking them down. They also stimulate your body to produce further cartilage.

Moreover, running conditions your cartilage to become more resilient through its adaptation to the demands of running. For these very reasons, sedentary people who have pain from osteoarthritis ought to exercise regularly.

How to Prevent Bad Knees While Running?

When it comes to running to strengthen your knees, Dr. David Langone at New York University Langone Medical Center emphasizes that using “good technique” is essential, including how you strike the ground, what type of stride you are taking, and how strong your hips are. In the long run, all of these aspects may lead to knee pain and other complications.

Does running strengthen knees

To prevent significant damage from occurring, you must identify any problems early. You can gain more efficiency from movement by having a physiotherapist analyze the biomechanics of your movement. Furthermore, having your gait analyzed at a running shop so that your new shoes can be built according to any imbalances you may have is a great – and relatively cheap – investment.

Keeping your knees healthy does not all depend on the way you run or how often you run. The more we become aware of how complex and efficient the human body is, the less it will make sense to train any one area separately. Exercise should not be limited to running, since you will neglect other areas of your body, leaving underdeveloped connective tissues that would help your running.

Instead of leaning from the hips, lean from your ankles almost like you’re falling forward (think skiers). But the best strategy for becoming in the right position is to shorten your stride length and take more steps per minute. The lean will naturally occur as your body moves forward, without you having to think about how you stand with ski poles.

The quickest way to prevent injuries is to change the speed at which your feet turn over rather than to change your body position, according to Metzl. Other research studies state that this simple trick can assist you with running more efficiently (read: faster).

Supplements containing glucosamine and chondroitin sulfate are popular among runners. In addition to glucosamine, which is an amino sugar that seems to support cartilage development and repair, chondroitin is a complex carbohydrate that helps cartilage retain water and maintain its elasticity. Doctors even offer glucosamine shots to their patients, according to Plancher.

How Can Running Protect You From Knee Problems?

Runners are infamous for causing wear and tear on their knees over time, which may lead to joint pain, arthritis, or other injuries. But a recent small study found that running 30 minutes helped reduce inflammation in runners’ knee joints, so many people are unsure if running increases injury risk or whether it helps prevent them.

Running helps keep your joints lubricated and stimulates the building of new cartilage, rather than causing them to wear down. As your cartilage evolves to meet the demands of running, researchers have also found that running conditions enable it not only to be more resilient but also to be more flexible. While running, as mentioned, is tougher on knees than walking, it may strengthen and bulk up cartilage, which may help prevent knee arthritis.

Nancy Lane, the director of the UC Davis Center for Healthy Aging and an expert in rheumatology and diseases relating to aging, said that scientists are now beginning to see the benefits of replacing cartilage annually as we age. Doctors believe cartilage loss begins after age 40.

However, Lane finds it reasonable to expect that joints will remain healthy if you exercise five or six times a week at a moderate pace while having relatively normal knees.


Does running strengthen knees? Hope now you got your answer after reading our article. So if you are going to start running outside during summer or even indoors during COVID-19, then you must follow the tips and suggestions that we mention in this guide. As some studies suggest that running against gravity reduces the impact on your knees, making you less prone to injury.

The weight of your knees is taken off by leaning forward during a hill run. Your knees will benefit greatly from running routes with minor inclines. In order to run without causing knee damage, you must strengthen the muscles surrounding your knees, and ensure you are supported properly.

Leave a Comment