What age is too old to run? this is what science says

You may have heard this run It’s hard on your knees — and it may even cause long-term damage. But is this true?

run Is a relatively high impact activity.

every time your foot contacts the ground runYour body absorbs a force that is equal to approximately two to three times your body weight.

It’s easy to imagine this weight going straight into your knees, and it does. Your knees absorb three times more load during running than walking.

But this is not a bad thing.

In fact, running can help keep your knees strong and healthy – here’s what the evidence says.

designed to last

Your body is not just a pile of bones and cartilage that gets worn down with every step. It is a living dynamic system that grows and adapts to the load placed on it.

And it requires load to keep it functioning.

Your knee joint is incredibly strong and designed for movement. The cartilage inside your knee is a strong, flexible connective tissue that cushions and protects the bones of your knee joint.

There is good evidence to show that when someone’s weight is removed – for example, during prolonged bed rest or being immobile – their bones and cartilage begin to degenerate.

Running affects bones and cartilage

We know that running temporarily reduces the thickness of knee cartilage. This becomes normal a few hours after the race ends.

Researchers have suggested that this may be an important process that facilitates the movement of nutrients into the cartilage, which may help it adapt and become stronger.

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In support of this idea, evidence shows that runners have thicker cartilage than non-runners – especially in their knees.

Runners also have better bone mineral density than non-runners. It has also been suggested that the more you run, the more protected you will be from developing osteoarthritis (Although more research is needed to confirm this).

All this points to running being good for your knee health and longevity – even before we consider its many known benefits for cardiovascular and metabolic health.

But am I too old to start running?

Unfortunately (at least to my knowledge), there is no strong evidence examining what happens when you start running later in life. However, other areas of research suggest that it is probably safe and effective.

A 2020 study showed that older adults (65 years and older) who begin high-intensity jump training (known as “plyometric” training) not only see improvements in strength and function, but also find it safe and enjoyable.

And considering that this type of training places a much higher load on the joints than running, this gives us a good indication that starting to run later in life will also be safe and effective.

However, you should still start slow.

like any kind ExerciseYour muscles and joints need time to adapt to the new load being placed on them.

With this in mind, it’s best to start with intervals where you walk for a short period of time, then jog for a short period of time. You can then gradually increase your running distance over time, giving your body time to adapt.

So, why does running continue to have a bad reputation?

I believe this myth still persists, because despite all of its health benefits, approximately half of runners will suffer some kind of injury each year – and knee injuries are the most common.

However, most of these are known as “overuse” injuries, caused by load management issues rather than the running itself. This means that it is caused by people who run too fast, without allowing their bodies to adapt and strengthen.

All Exercise Comes with the risk of injury, so we will never completely eliminate the possibility of injury. But when it comes to running, a few things can help.

At first, make sure to progress slowly. Large spikes in how much and how often you run can lead to injury. Therefore, try not to increase your mileage by more than a few kilometers per week.

Second, be sure to eat enough to support your run. Running is an activity that requires a lot of energy. To ensure that you recover properly after running, you must have enough energy available.

eating enough carbohydrate And protein to meet your energy and recovery needs can help prevent injuries like stress fractures. Some research suggests taking adequate amounts calcium And vitamin D Can do the same.

Finally, there is some evidence to suggest that running on grass has less impact than running on hard surfaces such as concrete. So, when you’re first starting out, doing a few runs weekly on grass can be a good way to help you adjust to the load.

For most of us, the health benefits of running will far outweigh the risks — especially if you do it slowly, build strength, and keep listening to your body.