“Excuse me!” a man called to me. He was standing in the McDonald’s parking lot waving his arms. “Can I ask you a couple questions? I am a reporter for the Washington Post.”
It was five years ago, in Leesburg, Virginia, a snowstorm was blowing through and I was trying to get my morning run in before the snow got too deep.
“Sure,” I said as I paused my watch.
“You must be training for a race to be running in this mess. What race are you training for?”
“None, I’m just running.”
The man looked crestfallen, his shoulders sagged. I told him, “I’m a recreational runner.”
He started to walk away, “Oh, okay, thanks.”
“Enjoy the snow!” I called after him. I restarted my watch and continued my slow, steady run.
While the reporter didn’t think recreational running was newsworthy, I do!
It was five years ago, in Leesburg, Virginia, a snowstorm was blowing through and I was trying to get my morning run in before the snow got too deep.
“Sure,” I said as I paused my watch.
“You must be training for a race to be running in this mess. What race are you training for?”
“None, I’m just running.”
The man looked crestfallen, his shoulders sagged. I told him, “I’m a recreational runner.”
He started to walk away, “Oh, okay, thanks.”
“Enjoy the snow!” I called after him. I restarted my watch and continued my slow, steady run.
While the reporter didn’t think recreational running was newsworthy, I do!
Here is some timely, important, and interesting information for recreational runners, walkers … AND THEIR KNEES!
GOOD NEWS! In a review of 17 studies, which included 114,829 people, researchers found that:
- only 3.5% of recreational runners had hip or knee arthritis; this was true for both male and female runners.
- 10.2% of sedentary people had a higher rate of hip or knee arthritis.
- 13.3% of runners who were at the elite, ex-elite, or professional level – more than 57 miles per week - had the highest rate of knee or hip arthritis. 1
High mileage is not required to reduce your risk of arthritis and hip replacement. Another study found that recreational runners who ran at least 1.2 miles per day had a 15 percent lower risk of osteoarthritis and a 35 percent lower risk of hip replacement than those who were less active. 2
Finally, another study found that recreational running and walking may actually help the cartilage (the rubbery tissue that cushions the ends of bones) in your knees. For decades it was thought that years of running would wear away cartilage and lead to knee arthritis. However, Ross Miller, an associate professor of kinesiology at the University of Maryland in College Park, found that cartilage is malleable, it can rebuild itself, and become stronger. Recreational walking and running bolsters knee cartilage health. 3
Finally, another study found that recreational running and walking may actually help the cartilage (the rubbery tissue that cushions the ends of bones) in your knees. For decades it was thought that years of running would wear away cartilage and lead to knee arthritis. However, Ross Miller, an associate professor of kinesiology at the University of Maryland in College Park, found that cartilage is malleable, it can rebuild itself, and become stronger. Recreational walking and running bolsters knee cartilage health. 3
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| roadrunnersports.com |
But what about “runner’s knee?”
Yes, it is true that some runners experience sore or painful knees. The most common knee injury, “runner's knee,” is actually chondromalacia patella or patellafemoral pain syndrome. This is an inflammation of the cartilage under your kneecap. Sports medicine professionals agree that people with “runner’s knee” actually have a few common biomechanical problems. These include:
Yes, it is true that some runners experience sore or painful knees. The most common knee injury, “runner's knee,” is actually chondromalacia patella or patellafemoral pain syndrome. This is an inflammation of the cartilage under your kneecap. Sports medicine professionals agree that people with “runner’s knee” actually have a few common biomechanical problems. These include:
- weak hips and glutes, which introduce instability further down the legs;
- weak quadriceps, which can make it difficult for the kneecap to track properly;
- and tight hamstrings, which shift some of running's impact to the knees.
Finally, running or walking on uneven, slanting ground increases the torque on your knees. Flat, level surfaces are best for walking and running. 4
(A good strengthening program, like this one, can help prevent “runner's knee.” If you experience knee pain or swelling, follow your medical professional's recommendations. )
WAIT … There’s Even more GOOD NEWS!
Recreational running isn't only good for your knees, it's also good for your mind. A good run or walk, especially during this pandemic, can do wonders for your mental health. Research shows that just 30 minutes of walking per day can reduce symptoms of depression. 5
bee's knees n. Something excellent, outstanding ... newsworthy!
Recreational runners and walkers do not compete to see who can be the fastest or who can cover the longest distance, but they are newsworthy. Snow, rain, wind, heat … you will see them everyday, running, walking, … engaging in a timely, interesting, and important activity - healthy living. And that, I think, is the best news of all! 😀
1. https://www.jospt.org/doi/10.2519/jospt.2017.7137
2. https://insights.ovid.com/pubmed?pmid=23377837
3. https://www.startribune.com/why-running-won-t-ruin-your-knees/572990312/
4. https://www.runnersworld.com/health-injuries/a20850408/5-things-runners-should-know-about-knees/
5. https://www.ajpmonline.org/article/S0749-3797(14)00567-4/abstract
