How does running affect your knees?
Running itself is not harmful to your knees, but running incorrectly is. In fact, overuse injuries, which occur when your body is put under greater stress than it can manage, account for the majority of knee ailments brought on by jogging.
Running too many miles before your muscles, bones, joints, and cartilage are prepared for more can raise your risk of injury, whether it's because you're increasing your training schedule too quickly or not giving yourself enough time to recover between runs.
Factors that can aggravate the impact of running on your knees
Running, however, can be taxing on your knees due to a few factors. These consist of:
Although proper running form is intricate and nuanced, the fundamentals include facing forward, maintaining good posture, keeping your arms at 90 degrees, and moving quickly with mid-foot strikes. You run the risk of causing knee pain if you step on your heel.
Bad footwear It's important to pick the right shoe for your gait and foot, especially if you run long distances. The amount of cushioning, arch support, and breadth of the running shoe are all significant factors. If you can, have your foot correctly fitted at a nearby running store.
Bad surfaces. For many people, running on grass on a treadmill is preferable to running on asphalt or cement. Running has a heavy impact, and studies have indicated that softer surfaces, such as a woodchip trail, may lessen the force on the knees.
Suggestions for safeguarding your knees whilst running
In addition to running correctly and donning the appropriate footwear, there are a few more things you can do to safeguard your knees when running:
Start off cautiously and carefully. Try to avoid moving too quickly or hard. It takes time for your body to adjust to new stresses. The 10 percent Rule, which states that you shouldn't increase your weekly mileage by more than 10 percent week over week, is one that many long-distance runners adhere to.
Before and after your run, stretch. Your chances of hurting yourself while running increase if your muscles are stiff. Stretch dynamically before running, then attempt static stretches afterward.
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