Running is a popular form of exercise known for its numerous health benefits, including improved cardiovascular health, weight management, and stress relief. However, a recent study published in the British Journal of Bone and Joint Surgery raises an important question: How much running is too much?
In this article, Dr. Leon Popovitz, orthopedic surgeon at NY Bone & Joint Specialists, breaks down the findings of this study and shares expert insights on how running may impact your joints—and how to avoid overdoing it.
The Risks of Overdoing It
The study in question examined runners who increased their mileage aggressively and quickly. The findings were clear: Gradually increasing your running distance can elevate your risk of injury. While this might seem like common sense, it’s an important message to remember.
Running is not inherently harmful to your joints if you don’t have pre-existing issues like cartilage damage or ligament instability. However, if you already have joint damage, the repetitive pounding of running—particularly on hard surfaces like concrete—can accelerate the progression of joint deterioration.
Dr. Popovitz explains, “The study concluded that even a small increase in running—just 10% more than your usual distance—can increase the risk of injury, whether it’s in your ankles, knees, or hips.”
The Importance of Joint Health
Preserving the health of your joints—particularly the cartilage—is key to maintaining a healthy, active lifestyle. Cartilage acts as a cushion in your joints, and once it’s damaged, it doesn’t regenerate. That’s why joint preservation is so important for long-term health.
While the study didn’t specifically measure the degeneration of cartilage, Dr. Popovitz’s conclusion is clear: More running can lead to more injuries, which may eventually lead to joint deterioration. He stresses that preserving the cartilage in your knees, hips, and ankles should be a priority for anyone who enjoys running.
How Much Running Is Too Much?
The short answer is: It depends on your body and your running habits. Running is great for your cardiovascular health, but you don’t need to run excessively to reap the benefits. Aiming for the well-known goal of 10,000 steps per day is effective even if you’re walking, not running.
Dr. Popovitz adds, “If you’re running for fitness or for cardiac health, you don’t need to run a marathon every week. Regular moderate running can be enough to maintain your health without overloading your joints.”
Tips for Safe Running
For those who love running and want to continue reaping its benefits while minimizing risk, Dr. Popovitz offers the following advice:
- Be cautious with your mileage: If you’re planning to increase your distance, do so gradually and avoid abrupt jumps.
- Watch the surface: Running on hard surfaces like concrete can put more strain on your joints. Whenever possible, try running on softer terrain like trails or tracks.
- Pay attention to your shoes: Worn-out shoes can exacerbate joint stress. Make sure your running shoes offer proper support and replace them regularly.
- Consider cross-training: Mix up your workouts to avoid overuse injuries. Swimming, cycling, or strength training can complement your running routine while giving your joints a break.
Final Thoughts
While running offers significant benefits for your health, it’s important to remember that moderation is key. Just like overconsumption of alcohol or smoking can harm your body over time, excessive running can lead to joint wear and tear. If you’re someone who loves running, Dr. Popovitz’s advice is to be cautious about how much you run and how quickly you increase your mileage. By listening to your body and taking care of your joints, you can enjoy running for years to come without compromising your long-term health.
Remember, the goal is to preserve your cartilage, just like you would take care of other vital organs like your heart, lungs, and liver.
About Dr. Leon Popovitz
Dr. Leon Popovitz is a leading orthopedic surgeon at NY Bone & Joint Specialists. He specializes in sports medicine and joint preservation, focusing on treating and preventing musculoskeletal injuries. With years of experience in both clinical and surgical settings, Dr. Popovitz is dedicated to helping patients maintain active, healthy lifestyles.
Schedule an Appointment
If you’re experiencing joint pain or would like advice on maintaining your joints while staying active, contact us at NY Bone & Joint Specialists today. Our expert team is here to help you achieve optimal joint health!
