How our research addresses running misconceptions

A recent article in The Times uses scientific evidence from our research studies to correct running misinformation and get people back in their running shoes …

Running won’t kill your knees

Many people think that the human knee is not built for running - but recent evidence suggests that this isn’t the case. In fact, the opposite could be true.

In its article, the Times cites our research study examining the knees of a middle-aged group of people running the 2017 London Marathon for the first time. They had no known injuries and were investigated at the start of their training and followed up after the race.

Two weeks after the marathon, runners did not report any knee complaints and no clinical problems were identified on their MRI scans.

Running may protect - and even rebuild - your knees

Moreover, our study showed that long-distance running may even protect the knees from damage. Running may help rebuild the knees of middle-aged people, including joints that were previously showing early signs of damage.

None of the participants were aware of any knee problems at the start of the study, but some of their first MRI scans revealed damage in the deep tissue of their bone, cartilage and tendons. It tended to be typical wear and tear damage associated with age. Participants were not very physically active before the study, and led largely sedentary lives.

Yet after the four-month training programme and the Marathon itself, the knees were in better shape than at the start of the programme. Significant improvement was seen in the joints, especially in the deep tissue of the bone.

Improved blood supply and muscle strengthening during running

It seemed clear that the training process drove joint recovery. Participants undertook a four-month beginner training plan, which gradually increased running distances each week. Our view is that the knees gradually adjusted to the load of running, as the level of exercise built over time up to the 42 km race distance. As the muscles strengthened during training, they supported the knees and prevented joint overload.

“We were surprised,” said Professor Alister Hart, who led the project. “But it seems that improved blood supply and the body’s stress responses somehow produce positive changes.”

Further research is needed to confirm and build on the findings, but there is clear evidence that running can have positive impact on the joints.