We have all heard that running is bad for the knees, and until it can cause long -term damage. But is it really true?
Running is, in fact, a relatively high impact activity. Whenever the feet touch the floor during the race, the body absorbs a force equivalent to about Two to three times the weight corporal.
It is easy to imagine this load to go directly to the knees – and in part this is what happens. The knees support about three times more load than when walking.
But this It is not necessarily bad.
In truth, Running can help keep your knees strong and healthy: This is what scientific evidence shows, explains Hunter Bennett, Professor of Exercise Science at the University of South Australia, in an article in.
The body is not just a set of bones and cartilage that wear out with each step. It is a living and dynamic systemwhich grows and adapts in response to the charges to which it is subject, and that Need this load to continue to work.
The knee joint is incredibly resistant and made to move. The cartilage that coats the knee is a strong and flexible connective tissue that protects and cushions the bones of the joint.
There is clear evidence that, When this load disappears – For example, for long periods of absolute rest or immobilization – both bone and cartilage begin to deteriorate.
Know-be that running temporarily reduces thickness Knee cartilage, but it returns to normal a few hours after the end of the race.
Researchers suggest that this process can be important to facilitate the Nutrient input in cartilagehelping her adapt and become stronger. To support this idea, there is evidence that corridors tend to have thicker cartilage than non -corridors – especially in the knees.
The runners also have, on average, a better mineral density bone. There are even those who suggest that the more we run, the more protected we are against the development of osteoarthritis – although more studies are needed to confirm it, says Bennet.
Thus, it seems that the race is beneficial to the health and longevity of the knees, even before considering the Many known benefits for the heart and metabolic health.
Then, because the bad reputation of race persists?
This myth still resists because, despite all the benefits, almost half of the corridors It ends up having some kind of injury every year – And knee injuries are among the most common.
However, the vast majority are called “Overload” lesionscaused by training management problems and not by the race itself. This means that people arise because people run too much, too quicklywithout giving the body time to adapt and strengthen.
All physical exercise involves some risk of injuryTherefore it will never be possible to eliminate it totally. But in the case of the race, there are some ways to reduce that risk.
In the first place, progress slowly and gradually. Sudden increases in volume or training frequency may cause injury. Therefore, avoid increasing the distance in more than two or three kilometers a week.
Secondly, make sure that eats enough to support training. Running spends a lot of energy and it is important to have adequate reserves to allow good recovery.
Ingest carbohydrates and proteins In enough to meet energy and recovery needs can help prevent overload injuries such as stress fractures. Some studies suggest that ensuring adequate levels of calcium and vitamin D It can also be beneficial.
Finally, there is some evidence that run in grass generates less impact than on hard surfaces such as concrete. Thus, in the early weeks, it can be a good strategy to make some weekly grass races to help the body adapt.
For most of us, the Benefits of the race largely exceed the risks “Especially if we progress slowly, we are building strength and continuing to hear our body, Bennet concludes.”
