Running has a bizarre reputation. On one hand, many people think that running is bad for your knees and hard on the rest of your body.
Clients tell me “The doctor told me to stop running” or “I’m too old to run.”
On the other hand, others revere running as the fastest way to lose weight and the only way to stay thin. They believe humans were “born to run” – a fascinating idea explored in this best-selling book.
Let’s examine this strange dichotomy.
First, the fascinating benefits of running. Then, the cringe-worthy drawbacks you probably haven’t considered.
Benefits of Running
There’s a misconception that your body works exactly like a machine.
Much like a car, it gets old, wears out, and needs new parts.
Not true.
A car can’t heal itself, regenerate injured tissue and grow stronger in response to stress. Your body can.
Related Post: Your Body Isn’t a Machine
This is why running prevents knee arthritis.
Sedentary individuals are nearly 3 times more likely to get knee or hip osteoarthritis than recreational runners, according to a 2017 study.
Running strengthens cartilage, promotes healthy body weight, and protects against arthritis.
Running also thickens your spinal discs!
Runners who log 12+ miles per week have thicker lumbar discs than non-athletic individuals, another 2017 study concluded.
Stress relief, mental toughness, heart health, longer lifespan – just a few more running benefits that each warrant their own posts.
Drawbacks of Running
Here are 3 little-known downsides to running long distances.
1. High Arthritis Risk
More running isn’t always better.
Competitive runners have the highest risk for hip and knee arthritis, the running and knee arthritis study found.
They reported superhuman mileage, logging 57+ miles per week, on average.
Too much running is bad for your knees.
2. Muscle Loss
Running long distances won’t help you pack on pounds of muscle.
Especially during weight loss, long runs consume muscle tissue and reduce strength.
To mitigate running-related muscle loss, eat enough protein, ingest carbohydrates around training, and participate in consistent weight training.
Shorter runs and interval training increase muscle mass more so than long runs.
3. Weaker Bones?
Endurance athletes don’t have stronger bones. Well, research is mixed, to say the least.
Why?
Overtraining and undereating are likely responsible – too much loading and too little recovery.
Weight-bearing exercise (like running) does boost bone strength. But resistance training works better.
The Top 23%
“I know cardio is important. How should I balance it with weight training?”
Here’s what the experts say:
Physical activity guidelines recommend active adults participate in 150 minutes of moderate intensity aerobic exercise per week and resistance training for all major muscle groups at least twice per week.
Meet these guidelines and you’re running circles around 77% of Americans who don’t hit these benchmarks.
For more running insights, check out The Pros and Cons of Running
Running Alternatives
Not a runner but still need cardio? Try one of these 7 low-impact exercise options.
Plus, learn the most effective way to build an exercise habit.
The 7 Best Cardio Exercises for Bad Knees
And for more science-supported health and rehab info, join the free Facts & Physio Newsletter. Plus, get The Recovery Checklist e-book when you sign up.
