Running is a popular form of cardiovascular exercise that provides numerous health benefits across all age groups. From improving cardiovascular health to enhancing mental well-being, running is accessible, requires minimal equipment, and can be adapted to various fitness levels. While some may worry about the impact of running on joints and bones, particularly concerning conditions like osteoporosis and osteoarthritis, research shows that, when done correctly, running can actually provide significant benefits in managing and preventing these conditions.

Running is widely known for its cardiovascular benefits. It helps lower the risk of heart disease by improving blood circulation, lowering blood pressure, and reducing cholesterol levels. It has been shown to boost mood, reduce stress, and alleviate symptoms of depression and anxiety, thanks to the release of endorphins — the so-called "runner's high."

Osteoporosis is a condition characterized by low bone mass and deterioration of bone tissue, leading to an increased risk of fractures. It commonly affects older adults, particularly postmenopausal women, but men are also at risk. Weight-bearing exercises, such as running, have been proven to stimulate bone formation and slow bone loss, thereby helping to prevent osteoporosis.

Running creates a mechanical load on the bones, which stimulates bone cells to produce new bone tissue. This process, known as bone remodeling, strengthens bones over time. Studies have shown that individuals who engage in regular running or other forms of high-impact exercise have higher bone mineral density (BMD) compared to those who do not exercise. For example, a study published in the Journal of Bone and Mineral Research found that runners had significantly higher BMD in their spine and hips — areas most prone to osteoporotic fractures — compared to non-runners.

However, moderation is key. For those with already low bone density or who are at high risk for fractures, running should be done under the guidance of a healthcare provider to avoid excessive impact. Low-impact running or interval training, combined with strength training, can provide the benefits of weight-bearing exercise without undue risk.

Contrary to the common belief that running can exacerbate osteoarthritis (OA) by increasing wear on the joints, recent research suggests that running, when done properly, may also have protective effects against the development and progression of OA.

A study published in the Journal of Orthopaedic & Sports Physical Therapy found that recreational runners had a lower incidence of knee and hip osteoarthritis than non-runners. The study suggests that moderate running promotes healthy cartilage by increasing the flow of nutrients and lubricating the joints. Moreover, running strengthens the muscles surrounding the joints, particularly the quadriceps and hamstrings, which helps stabilize the knee and reduce the stress placed on the joint during movement.

Running can be adapted to suit people of all ages. For young people, running helps build strong bones, maintain a healthy weight, and establish lifelong habits of physical activity. In middle age, running continues to provide cardiovascular and metabolic benefits, helping to counteract age-related declines in fitness. For older adults, running can help maintain mobility, balance, and bone density, which are critical for preventing falls and fractures.

For those with osteoporosis or osteoarthritis, running should be carefully considered in conjunction with other forms of exercise, such as strength training, swimming, or cycling, which can help improve muscle strength and joint stability with less impact.

If you haven’t run in a while, it’s essential to prepare your body for the impact forces that come with each step. Running involves repeated impact loading, which can stress your bones, muscles, and joints. To build capacity for this impact, start with something easy, like bunny hops, and progress toward running for short periods of time. This can be done with our help, since Kevin and Ellora are both running experts.

By progressively introducing impact in a controlled way, you reduce the risk of injury and improve your body’s ability to handle the demands of running.

Running offers a myriad of health benefits that extend far beyond cardiovascular fitness, making it a valuable exercise for people of all ages. For those concerned about osteoporosis or osteoarthritis, moderate running can help build bone density and protect joint health, provided it is done correctly and in combination with other supportive exercises. By promoting overall health, running can be a key component in maintaining a high quality of life across the lifespan, from childhood through old age.