Is running really bad for your knees? For decades, runners in Thailand and around the globe have worried that pounding the pavement might slowly wear out their joints, setting the stage for arthritis and chronic pain. But new scientific evidence and recent expert insights are flipping this narrative on its head, suggesting that running may be not only safe for your knees, but could actually strengthen them and reduce your risk of osteoarthritis—if done correctly and with mindful preparation.
For years, the idea that running damages the knees has lingered in popular wisdom, causing many to shelve their sneakers out of fear for their long-term joint health. In a culturally active country like Thailand, where running events such as the Bangkok Marathon draw thousands annually, these concerns have real social implications. However, growing bodies of international and local research now indicate that, in the absence of pre-existing conditions, running is more likely to benefit than harm the knees (Prevention; NBC News; UPI).
A leading sports medicine physician at a renowned North American orthopaedic hospital recently commented, “There is no convincing data that running or impact activities cause arthritis.” Instead, the evidence increasingly points towards the health-sustaining effects of an active lifestyle—including not just improved cardiovascular fitness, but also positive impacts on bone and joint integrity.
This perspective is corroborated by several major studies. A large-scale survey of over 3,800 marathon runners found that regular running was linked to lower rates of knee and hip arthritis compared to non-runners (NBC News), challenging the long-held assumption that running uniquely wears down joint cartilage. Another review in the Orthopaedic Journal of Sports Medicine reported that recreational runners had healthier knees on average than those leading sedentary lifestyles.
According to an exercise physiologist from a top New York university centre, movement is “absolutely essential for healthy joints,” with weight-bearing activities like running helping to build and maintain bone strength throughout the lifespan. “Staying active will make activities of daily living easier as you age,” she adds—an enduring concern in societies facing a rapidly ageing demographic, such as Thailand.
However, experts unanimously urge caution for those with existing arthritis or cartilage damage. Before starting—or resuming—a running regime, clinicians recommend consulting a doctor. In some cases, a stress test or joint assessment might be needed, especially for people with known heart or joint issues. The key, says the medical team, is personalisation: suited activity plans tailored to an individual’s current health and history.
Form and gradual progression are also highlighted as pillars for knee health. Increasing mileage too rapidly or using faulty technique heightens the risk of acute injuries, such as runner’s knee, stress fractures, or tendonitis. Building up mileage by no more than 5–10% weekly, focusing on dynamic warmup stretches (such as leg swings or “knee hugs”), and incorporating regular strength training for core and glutes all help protect your knees. Maintaining good form—keeping a slight forward lean, an activated core, and a higher step cadence—further reduces injury risk.
Interestingly, there’s no single “right” way to run, but recognising natural gait variations and correcting excessive overstriding or knee caving (valgus) is important. For those intent on ramping up their mileage or training for races—like the Bangkok Midnight Run—working with a qualified running coach may be advisable.
Pain, however, remains the ultimate signal. “Listen to your body,” the experts say. While mild soreness after a run is normal, any sharp or persistent pain—especially if it lasts beyond one to two weeks or is accompanied by swelling—should prompt medical consultation.
For beginners or older adults, walking may be the best entry point, with a gradual shift to combined walk-runs and, eventually, sustained jogging. “It’s never too late to lace up your sneakers and hit the road,” says the exercise physiologist. Those who prefer walking need not fret: both activities are beneficial, but running can yield greater cardiovascular gains and calorie expenditure in less time—a practical consideration for city dwellers managing family and work obligations.
Drawing connections to Thai society, the findings carry meaningful implications. With the increase in lifestyle-related diseases and a rapidly ageing population, low-cost, accessible exercise is more essential than ever. Running, an activity requiring little more than a decent pair of shoes, fits well with Thailand’s urban parks, country lanes, and growing fitness events scene. As temple fairs and charity runs for royal or local causes expand, the cultural integration of running with daily life is only strengthening.
Yet, the myth persists, fueled by anecdotes and misinterpretations of occasional injury. It’s important to remember that the main risk—even among highly active recreational runners—is not osteoarthritis, but overuse injuries related to sudden changes in training load or pre-existing biomechanical imbalances. The scientific consensus at mid-2025 is clear: aside from those with diagnosed joint diseases or severe injuries, running does not “wear out” the knees. In fact, it may foster resilience.
Looking ahead, the Thai public health sector can leverage these insights, promoting running through targeted campaigns and collaborating with community medical clinics to provide pre-exercise screenings. Schools can encourage technique-focused running clinics, while employers might implement lunchtime walk-run groups. Importantly, debunking the myth of “ruined knees” opens a new avenue for older adults—too often discouraged by outdated advice—to safely embrace running as part of healthy ageing.
Practical recommendations for Thai readers include:
- Always consult with a healthcare provider before starting a new or intensified exercise routine, especially if you have joint or heart conditions.
- Begin with a mix of walking and running, increasing total distance by no more than 5–10% per week.
- Include dynamic stretching and regular strength training for the lower body and core.
- Pay attention to pain; don’t ignore persistent discomfort or swelling, and seek medical advice accordingly.
- Consider working with a running coach or joining community groups to foster good technique and social motivation.
Embracing running not just as a sport but as a lifestyle can help foster better physical, mental, and social health outcomes for all. As Thai society modernises and faces the challenges of an ageing population, active living—including safe and enjoyable running—will be a cornerstone for healthy longevity. Let scientific evidence, not outdated myths, guide your steps.
Sources: Prevention, NBC News, UPI, India TV, Wikipedia: Running