We've all heard someone say, "Don't run too much — it'll ruin your knees." But is that really true? If we love jogging or want to start running for fitness, this can feel discouraging.

So today, let's break down this common belief with science and find out how we can run smart and protect our knees at the same time.

Running itself isn't the problem

Here's the good news: running doesn't automatically damage our knees. In fact, studies show that regular, moderate running can actually strengthen the muscles around the knees, improve joint health, and even lower the risk of knee problems as we age.

The problem usually isn't running — it's how we run. Poor posture, wrong shoes, sudden changes in intensity, or not warming up properly can all lead to knee pain. If we run with the right habits, our knees can stay strong for years.

Why do some runners feel knee pain?

Many of us have experienced that sharp or dull ache in the front of the knee after running. This is often related to runner's knee (also called patellofemoral pain), which happens when the kneecap doesn't move smoothly due to muscle imbalance or overuse. Here are some common reasons for knee pain when running:

• Weak thigh or hip muscles

• Running too much, too soon

• Wearing worn-out or unsuitable shoes

• Running on hard or uneven surfaces

• Poor posture or landing too heavily

Once we understand the causes, we can start working on the solutions.

Good habits to protect our knees

The way we run really matters. Here's what we can do to make sure our knees stay safe:

1. Warm up before every run: Start with light movements, like walking, leg swings, or gentle stretching. This gets our joints and muscles ready.

2. hoose the right shoes: Our shoes should support our foot type and absorb shock. Don't wait too long to replace old shoes — usually after 500 to 800 kilometers.

3. Watch our running form: Keep our posture upright, lean forward slightly, and keep our steps light. Try not to land with our heel too far in front — it adds pressure to the knee.

4. Build muscle strength: Strong quads, glutes, and core muscles take pressure off the knees. Try exercises like squats, lunges, and leg raises a few times a week.

5. Rest and recover: If our knees feel sore, don't push through the pain. Take a break, use ice if needed, and let the muscles recover before running again.

Surfaces and pace also matter

Running on concrete every day isn't ideal — it's hard on the joints. We can switch it up by running on:

• Grass or parks (soft but even)

• Running tracks (gentler than roads)

• Treadmills (controlled and cushioned)

Also, avoid sudden increases in speed or distance. A good rule is the "10% rule" — don't increase our weekly distance by more than 10%.

How to start if we're new?

If we're just starting to run, walking-jogging combinations are a great way to begin. For example, jog for 1 minute, walk for 2 minutes, and repeat for 20–30 minutes. Over time, we can build up to longer runs.

Pay attention to how our knees feel afterward. A little soreness is okay, but sharp or lasting pain is a signal to slow down or adjust something.

When to get help?

If knee pain continues even after rest, or if we feel swelling or weakness, it's time to get professional advice. A physical therapist or doctor can check for muscle imbalances, give us personalized stretches, and guide us back to pain-free running.

Remember: early care prevents long-term problems.

Running can be knee-friendly

With the right form, the right shoes, and the right pace, running can actually help us stay healthy and fit without hurting our knees. It's not about avoiding running — it's about running smarter. Our knees will thank us for it.

Lykkers, how do your knees feel when you run?

Do you love running, or are you worried about knee pain? Have you found a way of running that works well for your body? Let us know your tips and experiences — let's learn from each other and enjoy safe, happy running together!