3 Running Myths Debunked…
….For All The Running Haters In Your Life
Whether it’s from a family member, coworker, or some random stranger, most runners have heard the following phrases:
“YOU WILL DEFINITELY NEED YOUR KNEES REPLACED”
“RUNNING IS SO BAD FOR YOU”
“I DON’T GET WHY YOU RUN, IT’S SO BORING”
If you choose to get into the nitty gritty with Aunt Judy is completely up to you, just like those fiery political debates at family gatherings. Regardless, allow me to add fuel to your running fire and provide some scientifically backed arguments to these fallacies.
“YOU WILL DEFINITELY NEED YOUR KNEES REPLACED”
Nope, negative, not true.
The knee (tibiofemoral) joint is made of the tibia (shin bone) and femur (thigh bone). The knee complex also involves the patellofemoral joint which is made of the patella (kneecap) and femur. Knee osteoarthritis (OA) refers to the wearing down of the cartilage (connective tissue that cushions joints) that lives in those joint spaces. Knee replacements or TKAs (Total Knee Arthroplasty) are performed for individuals with high levels of knee pain, low functional capabilities, and the presence of osteoarthritis in the knee joint(s). Notably, there is some controversy regarding the correlation of knee OA severity and knee pain scores, but that’s a discussion for another day.
So, the relationship to running has two facets: 1.) Does running lead to the development and progression of knee osteoarthritis? And 2.) Does the presence of knee OA in runners lead to higher rates of undergoing TKAs?
In short, the answer is ‘no’ to both. A cross sectional study completed by the Osteoarthritis Initiative in 2017 concluded that:
“There is no increased risk of symptomatic knee osteoarthritis among self-selected runners compared with non-runners in a cohort recruited from the community.”
In fact, they found a dose-dependent inverse relationship between running and knee pain; i.e. runners had less knee pain than non-runners. A systematic review (the highest quality of scientific literature available) completed in 2016 similarly found no association with knee OA diagnosis and a negative association with knee OA surgery; i.e. runners underwent TKAs less frequently than non-runners. Even with extensive searches for even one legitimate study suggesting the opposite, this trend is consistent across the board.
Current research solidly suggests there is no increased risk in developing OA and potentially a DECREASED risk of TKA in the future.
Take that, Aunt Judy.
2. “RUNNING IS SO BAD FOR YOU”
While a lot of those blanket statements refer to your joint health discussed in #1, other times the accuser is referring to “bad” on a more general scale. It’s just plain old bad. Funny, cause you know what isn’t bad? Living longer.
Running was found to reduce all-cause mortality (aka death) by 30% per a 2019 systematic review.
A 2014 study that had a sample size of 55,137 found a 3 year life expectancy benefit, meaning that non-runners had 3 years’ lower life expectancy, even when statistically controlled for other mortality predictors.
Perhaps the most exciting thing about both of these studies (among similar others) is you do NOT have to run long durations or distances to reap the benefits.
The general conclusion is running as little as <50min PER WEEK and <6mi/hour is sufficient.
3. “I DON’T GET WHY YOU RUN, IT IS SO BORING”
Number one Aunt Judy, that is very subjective. Number two, while trail running, my mind is busy thinking about how much I do not want to face-plant into a cactus. In reality, brain function during and after running is altered. Thus, this critique provides an opportunity to discuss the mental, cognitive, and emotional benefits of running.
Thank goodness, because living longer was not enough for me.
A 2014 New York University review found that running doubled the creation of new neurons in the region of your brain responsible for creating new memories, it also creates more activity and efficiency in the existing neurons.
After a 16 week program of aerobic exercise, people with Major Depressive Disorder reported significantly reduced depressive symptoms.
A preventative effect was also suggested by the Journal of Preventative Medicine; long-term running programs reduced the risk of developing depression.
Higher intensity running can increase speed of information processing, i.e to digest knowledge like this article. Running at a low or high intensity increases cognitive function and mood/emotional state according to several studies.
At the end of the day, exercise is good for you. There is research across the board to support running, weight lifting, yoga, tai chi, swimming, and many others. The case against some is stronger than others. Why running gets seemingly more heat than others remains a bit of a mystery to me.
My professional opinion: find what activity you enjoy and do it. Even better, find several activities you enjoy and do a combination.
And who knows, maybe Aunt Judy will join you in the Turkey Trot this year.
Peace, Love, and Living Longer,
Dr. Katie McWilliams, PT, DPT, CSCS
