The Twelve Myths of Fitness – Day 2: Running is bad for your knees

If you are a runner, you’ve probably been asked this a thousand times: Isn’t running bad for your knees?

And if you’re not a runner, perhaps that’s your belief or assumption. In general, the answer is no, running is not bad for your knees. That’s an old wives tale. In fact, I’d argue that it’s in fact good for your knees. However, we are all different. And so is running good for your knees? That depends. Here’s a NY Times article discussing why runners don’t tend to get arthritis in their knees.

Any highly repetitive activity can have consequences. Overuse is a common issue for many athletes – be it a basketball player jumping, a tennis player and their elbows, or a dancer and their hips. Doing something repetitive day after day, year after year can cause problems. However, when supplemented with other activities, done wisely, and with good genetics, running can keep humans active, agile, strong, and enjoying a sport they love way into their golden years. While I’d argue running isn’t bad for many of us, I’d also argue that many runners don’t supplement their running wisely or train in a smart manner.

Statistically, many runners overtrain or train with little purpose or guidance. Many runners also don’t respect their body’s need to recover and rest – be it rest days during the week, or taking some significant time off after completing a big goal race, like a marathon. In fact, I’d argue most runners are pretty stupid when it comes to their training choices. I’d be the first to admit I’ve made those mistakes and learned the hard way. Sometimes runners simply don’t know any better, or they have FOMO and cannot force themselves to take time off. I’d also argue that most runners don’t strength train or cross train enough. So a flawed training schedule or plan can lead to angry knees, hips, shins, feet, tendons – the list goes on. So if a non-runner asks the average runner about their injuries or knees, they may hear their opinion on knees and running validated.

It’s important to understand that body weight, shoes, form, and running surfaces can also be factors in how happy your joints are with your weekly miles. I’ve found many of my runners with a history in martial arts and track and field events like long jump tend to have issues with running and keeping their knees happy.

If you still aren’t buying the whole “running is good for my knees” concept, here are five expert opinions. For many of us, the benefits far outweigh the possible damage or consequences of running. Just remember that you only have one body, and you should run, train and race with the big picture in mind – active decades to come – not just your races on the calendar this year.

When to take a day off

Runners and fitness enthusiasts, in general, are overachievers and type-A personalities. After all, these road and trail warriors sign up for races months in advance and stick religiously to a training schedule. Freezing cold? They’ll bundle up. Raining cats and dogs? They’ll embrace the soggy shoes and enjoy skipping through puddles. Gym crowded after work? They’ll come back and 10pm to get  that quality arm day in.

This dedication is what makes these overachiever type-A’s successful at achieving their goals – whatever they may be.

Medical Tent, after 68 miles of the Lone Ranger Ultra Marathon. Athletes push when they shouldn’t. Myself included.

Medical Tent, after 68 miles of the Lone Ranger Ultra Marathon. Athletes push when they shouldn’t. Myself included.

The downside to this driven, dedicated personality is that often that person doesn’t know when all signs point toward a rest day. Often the scheduled workout on the calendar trumps an achy knee, a head cold, or a sleepless night.

When should we suck it up and power through and when should we take some quality time off? The answer isn’t always simple. There are lots of factors, like how close are you to race day, a fitness competition, etc.

Things you can probably power through: sore muscles (not INJURED, but sore), lack of sleep, less than ideal weather. Being sore is part of the process while getting in shape, so you cannot take time off every time something hurts. Having a “easy” workout the day after a hard one is best. Lack of sleep makes motivation hard, but as soon as you get moving, your body and mind will wake up. Just budget some time to catch up on sleep. The weather on race day is completely unpredictable, so you need to get your body and mind used to the demands different climates offer. Unless there is thunder and lightning, lace up.

Things you should NOT power through: a nagging injury (unless you have seen a Doctor and been given the okay), serious illness (stomach flu, high fever, strep throat, etc.). Unless you have seen a doctor (a SPORTS DOCTOR), you do not know what is wrong with you. Yes, the internet has a ton of information out there, but how can you assume your self-diagnosis is accurate? Once you see a doctor, you will be told whether or not you can continue training or need to take time off. LISTEN to your doctor. If you are ill, you may want to push through. Most often, this is a TERRIBLE idea. Why would you power through a workout with a high fever or stomach flu? What benefit will come from this training? Another way to think of it, what damage could this workout do? You’ll recover best while resting, and powering through a workout today, while ill, may mean having to take off more days in the future.

The tricky area: when you feel a cold coming on, or are on the road to recovery from being sick, or have a strange pain that is new and not too bad, etc. If you choose to train on one of these days, don’t do a hard workout – even if your training plan says otherwise. Switch out that hard tempo run with an easy “recovery” pace run, or don’t move up the weights at the gym if you were planning on doing so. Go into the workout with the acceptance that you may need to bail out of the workout early, and that’s okay.

At the end of the day, you need to remember to be smart. Your training calendar is created assuming everyday you are in optimal health, and working under optimal conditions. Life isn’t always optimal.

Remember, by the time you toe the line for a race, or hit that goal beach vacation, missing a few workouts here or there are not going to hurt your potential on race day. Showing up to the race under the weather, injured, or simply burnt out certainly will.

Coping with Burnout

Models: Pipko and Jasmina, Assisted by Jesse Rosenthal and Andrea HeapBurnout often comes from setting goal upon goal – and before you know it months (maybe years!) have gone by, and at some point you just don’t want to run. This is normal. Especially if you often train for the same distance, or the same annual races, and have little physical or mental change.

Take comfort in knowing that what you are going through is totally normal. Also tell yourself that maybe some time off from running will help. Whether you take a few days, weeks, or months, this time off is important. if you try to power through for the next six months, things often get worse. Taking the break NOW means you will come back mentally and physically recharged and refocused, and unless you stop all exercise, your fitness will not suffer much.

Find something else that you enjoy to do with your time. Yoga. Beach Volleyball. Swimming. Heck, it doesn’t even have to be active. Arts and crafts. Volunteer at an animal shelter. Just do something that mentally excites and interests you.

If you loved running before, you’ll love it again. And if you are worried about that hopeful PR on the horizon, relax. Autumn Marathon warriors still have plenty of time to take a break, and still build base mileage before the hard work begins. Remember, your training plan does not have to fit into the cookie cutter 16, 18, or 20 week sizes, though they certainly are popular. Adjust for what you need in order to get to the starting line mentally and physically ready to race. Perhaps a break from running is just what you need.