Is Running Bad For Your Knees?

[Listen to an audio version of this blog here.]

I have been running consistently for nearly 17 years. Over that 17 years, I’ve had one major injury and that required surgery (a labral tear in my right hip). I’ve had minor things pop up, like a mild case of runner’s knee, a hamstring strain, and temporary aches/pains. I’ve put thousands of miles on my legs and I don’t plan to stop anytime soon. A question I’m often asked is, “Isn’t running bad for your knees?” I’m not a doctor or a physical therapist. I have an outdated personal training certification and anecdotal experience. But here is my take on the knees question.

Things that will hurt your knees:

1. Bad form: Good running form is fairly nuanced. The best way to examine your form is to take a video of yourself running from the front, back, and side. You should land on your midfoot, your strides should be quick and efficient, your posture straight, and your arms at a 90-degree angle. Watch this video for more details on good running form.

2. Bad Footwear: Finding the proper shoe for your gait and foot is important not only for injury prevention but for comfort. Consider factors like cushion, width, heel height, and shoe weight. If you’re able, visit your local running store to have your feet measured and try on shoes before you buy them. I…