New research challenges the long-held belief that running damages knees. Across Thailand and beyond, experts say regular running, when done correctly, can support joint health and reduce the risk of osteoarthritis, not cause it. With mindful preparation, running can strengthen bones and improve overall mobility for a rapidly ageing population.
For years, many Thais avoided running due to fears of knee wear and tear. In a country with vibrant outdoor fitness culture — Bangkok’s many parks, seaside runs, and the growing Bangkok Marathon — these concerns had social consequences. Now, global and local studies point the other way: staying active benefits joints, provided there are no pre-existing joint conditions. Research and clinical perspectives emphasize cardiovascular gains along with potential improvements in bone and joint health.
Large-scale data suggest that regular runners may experience lower rates of knee and hip arthritis compared with non-runners. A prominent review in the Orthopaedic Journal of Sports Medicine found recreational runners often have healthier knees than sedentary peers. An exercise physiologist from a leading U.S. university centre notes that movement is essential for joint health, and weight-bearing activities help maintain bone strength across the lifespan. For Thailand’s ageing society, staying active supports daily living and independence.
Caution remains important for those with arthritis or cartilage damage. Anyone considering starting or resuming a running routine should seek medical advice and, if needed, undergo a fitness or joint assessment. Personalised plans help fit activity to individual health histories. Gradual progression is key: increase mileage slowly, avoid sudden spikes, and focus on proper form to reduce injury risk.
Core practices to protect knees include a gradual build-up of mileage (no more than 5–10% per week), dynamic warm-ups such as leg swings, and regular strength training for the core and glutes. A natural running form—slight forward lean, engaged core, and steady cadence—also lowers the chance of injuries.
There is no single “right” running method. Recognising natural gait variations and avoiding overstriding or knee collapsing are important. For those training for events like Bangkok’s night runs, working with a qualified running coach can help tailor technique and training plans.
Pain is the warning signal. Mild post-run soreness can be normal, but sharp or persistent pain, swelling lasting more than one to two weeks, or pain with functional limits warrants medical evaluation.
For beginners or older adults, walking is a sensible entry point. A gradual shift to walk-run intervals, and then steady jogging, is a safe pathway. Running offers greater cardiovascular benefits and faster calorie burn, but walking remains a valuable, accessible option for those balancing work and family.
Thai relevance and practical steps:
- Promote pre-exercise medical screening through community clinics and schools.
- Encourage technique-focused running clinics in urban parks and school programs.
- Employers and communities can sponsor lunchtime walk-run groups to boost social motivation and accessibility.
Public health guidance for Thai readers
- Consult a healthcare provider before starting a new or intensified routine, especially with joint or heart concerns.
- Start with a walk-run mix and increase total distance gradually.
- Include dynamic stretching and regular strength work for the lower body and core.
- Monitor pain; persistent discomfort or swelling requires medical advice.
- Consider a local running coach or community groups to improve technique and motivation.
Ultimately, running is not simply a sport; it’s a lifestyle that supports physical and mental well-being. As Thailand continues to urbanize and age, safe, enjoyable running can be a cornerstone of healthy longevity. Let evidence guide choices, not outdated myths.
In-text references: Research from leading sports medicine centers and international journals indicates knee health benefits with regular running, especially among those without pre-existing joint disease. Data from reputable health outlets and clinical experts supports these conclusions, with emphasis on gradual progression, personalisation, and proper form.