Find out why experts support running and 6 ways to keep your pace while protecting your joints.
But theres not actually any trust in this widespread warning.Phew.
Good running habits, however, are key for keeping this the case.
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Read on to learn what the research says about running and knee health.
Running is not bad for your knees, she says.
On the contrary, its actually beneficial for your kneesas well as your body in general.
(For a frame of reference, they absorb 2.8 pounds of force per pound while walking).
But the thing is, it isnt necessarilybadfor the knees to absorb force.
Doing so can lead to stronger bones, says Crawford.
In fact, runners are significantlylesslikely to get osteoarthritis than non-runners.
Researchers found that 32 percent of the non-runners developed arthritis compared with only 20 percent of the runners.
Another is that beingoverweight or obeseis one of the factors thought to contribute to osteoarthritis risk.
Thankfully, all this can be avoided with the expert-backed tips below.
But it also means youll be working muscles you likely havent had to develop before.
Cement is ten times denser than asphalt, which has greater give, she explains.
Running experts recommendagainstlimiting your physical activity to running and instead suggest incorporating cross-training.
According to Crawford, cross-training is anespeciallygood option for individuals primarily running on the treadmill.
Likely, thats because most treadmills are hard surfaces and thus unforgiving on your connective tissues.
In practice, there is great freedom in what cross-training entails.
You could switch out a run for a bike, long walk, or swim, says Crawford.
4) Invest In Proper Footwear
There is no hard-and-fast (or slow!)
Still, following a training program is important.
In particular, if you attempt to incorporate running with other forms of physical activity.
A 3:1 carb-to-protein ratio is optimal for replenishing glycogen stores (AKA muscle fuel), notes Flynn.
Mathematically, that means that you should pair 15 grams of protein with 45 grams of carbohydrates.
