How much can one run in a week without hurting knees? Know all about running mileage

Experts caution against too much running as it increases the risk of knee arthritis and other ailments due to the overuse of knees. It is important for everyone to find their running mileage and increase it only gradually.

By: Lifestyle Desk

New Delhi | July 20, 2023 10:00 AM IST

3 min read

Know all about running and mileage (Source: Getty Images/Thinkstock)

Most people advocate running as a cardiovascular activity that helps aid health, get in the requisite exercise for the day, and also help in sleep. But the food for thought is to run keeping in mind your mileage as experts suggest it impacts your knee health too. Yes, instead of running for the sake of it, be mindful about not exceeding a certain mileage per week to safeguard your knees from conditions like arthritis.

Dr Sudhir Kumar, neurologist, Apollo Hospitals, Hyderabad, took to Twitter to state that he is mindful of his mileage for knee health. “I run on roads. If your running mileage is 25-50 km per week, it is safe for knees, and in fact, reduces the risk of knee arthritis. Higher running mileage (as seen in professional marathon runners) does increase the risk of developing knee arthritis,” said Dr Kumar in response to a query on whether it is safe to run on roads.

“Also, remember to have a good pair of shoes and change them after 800-1,000 Km,” he added.

Dr Akhilesh Yadav, associate director of orthopaedics and joint replacement at Max Hospital Vaishali, mentioned that running technique, biomechanics, degree of general fitness, history of injuries, and personal susceptibility can all affect how much running a person can do.

“Running mileage can have both positive and negative effects on the knees. On the positive side, by encouraging cartilage thickness and joint lubrication, it can enhance joint health. Running at a moderate pace can help to develop the knee muscles, improving stability and support,” said Dr Yadav.

It is possible to develop overuse ailments like runner’s knee, or patellar tendinitis, though, if you run too much or increase your distance quickly without getting enough rest. “Running can strain knee joints, potentially wearing down cartilage and raising the chance of getting osteoarthritis over time. This is because running causes the knee joints to repeatedly strike the ground, which can wear down the cartilage,” remarked Dr Yadav.

Inadequate strength and flexibility in the surrounding muscles and poor running form can all lead to imbalances and greater load on the knees. “To avoid knee difficulties brought on by increased running mileage, it is crucial to achieving a balance by gradually increasing mileage, concentrating on appropriate technique, including strength and flexibility workouts, and paying attention to the body’s signals,” said Dr Yadav.

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Here’s what to consider before running (Source: Freepik)

It’s crucial to emphasise sound training methods to reduce the detrimental effects of increased running mileage on the knees. “The risk of overuse injuries is lower when distance and intensity are gradually increased. Exercises that build the quadriceps and hamstrings, the muscles surrounding the knees, can increase support and stability. Maintaining flexibility in the legs, particularly the calf and hip flexor muscles, can also lessen knee stress,” said Dr Yadav.

Affirming that choosing shoes with enough cushioning and support might lessen the knee strain by absorbing part of the impact pressures, Dr Yadav recommended consulting a running coach or physical therapist who can offer helpful advice on appropriate running form and individualised training plans.

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