Is running hard on the knees? I see a large number of older people running here in Portland, OR. As a runner myself, the study I’ve chosen to believe shows that running may actually be good for the knees.
As best I can tell, running and knee problems, like most sports injuries, are generally self-induced and avoidable (at least for over-use injuries).
Also, my opinion... running is one of the first sports sedentary people will attempt. It's cheap (just need shoes), accessible (no special field, no special skill), and high calorie burn for time spent.
Running does pound your leg joints. Especially if you heel strike badly. And do so in inadequate shoes (cheap cross-trainers). And this is exacerbated by being over-weight. All correctable and avoidable (good form, good shoes, slow ramp-up and diet control). But, people don't know what they don't know, and if they get shin splint or knee pain, they're likely to quit and blame it on "running is bad for you".
This is why I hate the "just go minimal" cargo cult. Yes, some people will notice how it highlights their heel-striking ways and will make the necessary adjustments. Others will not, and they'll end up smashing their feet even more than before. For them - and I think they're more numerous - minimal shoes are the exactly wrong answer. Not all runners are lithe twenty-somethings. Some are built differently, and react differently, and need different shoes.
ETA: Yes, it's a shame that heavily padded shoes are the default. They shouldn't be. And minimal shoes are great for some people. All I'm saying is that "go minimal" has become the "do you even lift" of running, and I find it just as unhelpful. It's not a universal prescription.
I have a pair of NB Minimus Trail. They're great for what I use them for... short runs on vacation, usually on mixed terrain. And walking around casually (weekend errands, etc). I don't think I'd ever run in them as my primary trainer. Even if I didn't fear injury, I'm just not convinced they'd be any faster than a good trainer, plus a road race shoe for race day.
Shortening my stride length was the best fitness change I made recently. Dramatically less stress on the knees, but now I have some pain on top of my ankles, which, I hope, is not-joint related. Not sure what to do about that one.
As far as the study - I don't see any actionable info there.
I had this very issue and changing my shoes resolved it. I had transitioned from off-road running over hilly trails, to very aggressive ascents followed by steep an often technical descents. The Brooks Cascadias that were awesome for the hilly trails weren't working for the steep techy stuff. Moving into Saucony Peregrino Isos that have a stiffer upper and much burlier tread solved the issue almost immediately.
No idea what kind of mileage you're covering or terrain you're running, but footwear can be a real maker/breaker as the mileage gets longer and the terrain gets gnarlier.
I never have any issue with my knees. I’ve been running 12 miles a week for over 4 years now. I’m not a fast runner either, average about 9.5 minute mile. I find that pace keep me going and can relax when I run. The pain on top of the ankle recently creeps up to me. I think it is related to how I tie my laces. If I loosen them a bit it feels a lot better. I will go to a runner store to have them pick my next shoes.
> I will go to a runner store to have them pick my next shoes.
Do this now if you can afford it. Try to find one of the smaller stores that really focuses on runners and is staffed by avid runners. A good store will have a treadmill and cameras to be able to look at your stride and make recommendations on both your stride pattern as well as your shoes. It was a running store that helped me find the Saucony shoes that have helped my ankle issues go away. :)
You could maybe also be dealing with an imbalance of strength between your hamstring and quadriceps. When runners have joint issues this can be the culprit or at least a key contributor. Adding in a couple sessions a week of weight training that include movements like deadlifts, good mornings, and back squats can strengthen the posterior chain (https://en.wikipedia.org/wiki/Posterior_chain) and address those imbalances.
Cool and thanks! I'll make a trip to the running store in downtown soon. Like you said, it's small shop and hopefully run by knowledgeable staff.
I used to wear ASIC for over 10 years. I notice that the quality has gone down a bit: cheaper material, shorter laces and mostly I cannot find a wider size. I switched to Brooks in 2017 and it seems to be OK (wide size).
I also heard a lot of recommendations for Saucony. Let's hear what the running store's staff suggest.
You're also very on point w.r.t weight training! I quit going to 24-hour fitness in 2015 because of commute change. So now I mostly exercise by running outdoor. I need to sign up for gym again to squat.
I have been running for 15 years. I ran religiously on ASICS for the first ~10, but their ability to make a solid running shoe has really declined. If you have a wide foot you may find Sauconys too narrow, but their uppers are so damn comfortable that I find myself buying them a half size up anyway (or wearing them with almost-too-loose laces across the toe box).
Please do always support your local running store. I _never_ go in telling the people who work there what shoe I'm going to buy - like a good sommelier, you should be able to tell them what you're looking for and they should be able to recommend something accordingly. It helps a lot if you know your feet, form, and preferences - I have very high arches, a neutral footstrike, and prefer neutral shoes with less cushion. That'll help them get you in something you like.
FWIW, I am running in Saucony Freedom ISO 2s these days.
Thanks for the advice! I wear Brooks too, but it's been around a year since I changed them out. I only run about 12 miles a week, but I try to keep the pace up.
Oh wow, you're way overdue for new shoes. 300-500 miles is the usual rule of thumb[1].
My personal rule of thumb is 500 miles minus moving weight. So in my case I'm 225 lbs, I usually have 10 lbs of water/layers/kit, so 235lbs moving. 500 - 235 = 265 miles max per pair of shoes. I replace sooner because technical terrain trashes the lugs on the soles.
> Shortening my stride length [...] now I have some pain on top of my ankles
Same. I just took a month off, after three months of dealing with that pain. Seems to have gone away, but I just started back a couple of days ago and haven't gone all out just yet.
I also switched to super-cushioned shoes (Hoka Bondi). I figure I'm running for exercise, not performance, so now I'm prioritizing safety over speed. It's no fun if you can't run at all.
FWIW, I've found that the best way to shorten stride length is not to think about stride length. For many people, that will result in a very unnatural stride. Instead, focusing on increased cadence will cause stride length to decrease more naturally.
Running the wrong way is hard on the knees and everything else, and is surprisingly common even among those who run a lot. When I started running nearly five years ago, I quickly realized that I was doing it wrong. A little research on stride and foot landings, a few adjustments, and things were a lot better. If I'd kept running the "naive" way I'm sure I would have wrecked my knees in no time. As it is, I've had fewer injuries (and illnesses!) than before I started. As with most systems in the body, making your knees work a bit is likely to be beneficial.
BTW, one irony with running form is that it's often the young fast folks who are the worst. I often see some high-school or college kid zipping by with atrocious form, because at that age it's easy to get away with. I cringe when I think of what's going to happen when they get older, their bodies change, and they're still slamming their feet into the pavement. By contrast, older runners tend to be more careful about form. The ones who aren't tend to become non-runners very quickly.
Running with a minimalist shoe helps protect your knees. You learn to strike with your middle foot rather than flat-footed or heel first. The shock is absorbed by the muscles and tendons in your calf rather than by your knees.
Going back to when I was a teen I've never been able to keep up a running habit on pavement for more than a week before my knees hurt too much to keep going, but I've never had a problem running on trails and broken ground.
I did parkour for years, and at my peak I could jump from 12 feet up to pavement, everyone told me I was going to wreck my knees, it never happened. at 42 my knees are great but for the fact that I can't run regularly on pavement, and never could.
Yes, but...
Please don't jump into minimal shoes and expect to do your normal mileage. Or, use them as your first running shoe, if you aren't a runner. Transitioning to them too quickly can lead to different overuse injuries (due to your body being used to heel-striking, and now you'er doing it without cushion). Start with a short run, on the track if you can, with PERFECT form.
As a semi-serious runner (sub-20 5k at 42 years old, ~20 miles/week), I've found it best to rotate shoes, not just to minimize wear on a given pair (cushioning can take a day to fully rebound from a long run), but also "horses for courses". Cushioned trainers for long runs. Light-weight racers for speed work and races. Trail shoes for off-road. Etc.
Also, my opinion... running is one of the first sports sedentary people will attempt. It's cheap (just need shoes), accessible (no special field, no special skill), and high calorie burn for time spent.
Running does pound your leg joints. Especially if you heel strike badly. And do so in inadequate shoes (cheap cross-trainers). And this is exacerbated by being over-weight. All correctable and avoidable (good form, good shoes, slow ramp-up and diet control). But, people don't know what they don't know, and if they get shin splint or knee pain, they're likely to quit and blame it on "running is bad for you".