\n<\/p>\n
The runner\u2019s high might be contagious. In 2024, fitness tracking app Strava recorded a 59% increase in users attending social running events and run clubs globally. Applications for London\u2019s marathon have increased 40% since 2024, while New York City\u2019s received about 20% more applicants this year. Overall, an estimated 56 million Americans regularly run on a treadmill and 51 million jog, according to a report from the Sports and Fitness Industry Association.<\/p>\n
But running has a reputation for being rough on our joints. There is some good news for those chasing the high: one 2023 study found little relationship between recreational running and arthritis of the hip or knee, and another suggests that the impact of running causes cartilage to adapt, fortify and thicken over time.<\/p>\n
However, for those with existing joint issues, other cardio activities may be better alternatives. Here\u2019s what experts say about running, joint health and good alternatives.<\/p>\n
Running is a full body activity, but some areas are more affected by it than others.<\/p>\n
\u201cMost people come in with knee issues,\u201d said Lauren Borowski, a primary care sports medicine specialist at NYU Langone\u2019s Sports Medicine Center. Pain in the hips, ankles, feet and low back are also common.<\/p>\n
\u201cWhen running, you\u2019re essentially landing in a single leg squat, and it\u2019s a lot of repetitive pressure. It\u2019s three to four times your body weight in every step,\u201d Borowski said. \u201cWhen the muscles are not ready to receive the extra weight, [the impact goes] more directly to the bones and the cartilage.\u201d<\/p>\n
\u201cUnhealthy\u201d joints can show up as a variety of things. Injuries such as a torn meniscus in the knee, hamstring strains, ankle sprains, Achilles tendinitis, shin splints, plantar fasciitis and stress fractures can make running painful. So can \u201costeoporosis or osteoarthritis, where the bone tissue is starting to break down\u201d, said Dr M Claire Coopes-Meske at Good Reps Physical Therapy.<\/p>\n
With conditions such as rheumatoid arthritis or arthritis related to inflammatory bowel disease, there is \u201ca lot of known inflammation that\u2019s attacking [the] cartilage\u201d, Borowski said. Broken down cartilage further exposes the bone to stress.<\/p>\n
Some pains are legitimate cause for concern and need attention from a healthcare provider. Alexis Colvin, orthopedic surgeon at Mount Sinai hospital and the chief medical officer of the US Open, recommends seeing a doctor sooner rather than later \u201cif the knee is swollen or the pain is really persistent even after a day or two and it\u2019s affecting their regular activity\u201d \u2013 or if you are constantly taking painkillers to try to mitigate the pain.<\/p>\n
Motion is healing and essential for healthy joints, said <\/strong>Coopes-Meske. \u201cAny time we\u2019re moving a joint, [synovial] fluids are released into the joint space that provide nutrition and lubricate the joint.\u201d<\/p>\n Additionally, diversifying your exercise is essential for general health. Borowski recommends focusing on four categories: strength training, for the muscles; cardio respiratory exercise, which strengthens the heart and lungs; balance work; and mobility and flexibility training.<\/p>\n skip past newsletter promotion<\/p>\n Sign up to Well Actually<\/span><\/p>\n Practical advice, expert insights and answers to your questions about how to live a good life<\/p>\n after newsletter promotion<\/p>\n If the impact of running is inhibitive for you, experts recommend the alternatives below to help you dodge physical stress on your bones and cartilage:<\/p>\n Cycling: <\/strong>If the knee cannot withstand the impact of running, biking is an option. \u201cIt\u2019s a really great tool for range of motion,\u201d Borowski said. Cycling stimulates the production of synovial fluids and allows for a range of leg extension. Coopes-Meske pointed out that people can adjust the resistance, speed and distance to vary workload. Increasing these measures requires more from muscles without the additional stress of impact on the joints.<\/p>\n Rowing<\/strong>: Rowing is also great for those who are looking to avoid joint impact but may not be ready for weight bearing exercises. It offers a greater range of motion than cycling, depending on how much your knee can bend. If your range is limited, modifications are available. For instance, on a rowing machine, you can adjust how much your knees are bent in the starting position and how much you straighten them when driving your seat back, making for a shorter stroke.<\/p>\n \u201cThe intensity, resistance and speed can also be adjusted based on their capabilities as well,\u201d Coopes-Meske said. Rowing requires a lot of work from the hips, core and upper body, so its benefits go beyond the legs.<\/p>\n Swimming: <\/strong>For those with bone or cartilage issues that experience a lot of swelling, swimming is a great cardio option, said Coopes-Meske. It\u2019s a full body workout and puts minimal stress on the joints. It\u2019s excellent for building lung capacity and heart strength, and there\u2019s an added bonus for swollen joints: \u201cThe hydrostatic pressure from the water can help push the swelling out of that area,\u201d she said.<\/p>\n It doesn\u2019t do much for bones or muscles, or from a strength standpoint, because water doesn\u2019t provide much resistance, said Borowski: \u201cBut it\u2019s great for mobility and range of motion of those joints.\u201d<\/p>\n Incline walking: <\/strong>Incline walking reduces load on the joints while increasing heart rate. Unlike swimming, cycling and using the rowing machine, walking is a load-bearing exercise because you\u2019re supporting your bodyweight against gravity while on your feet. \u201cWe still want to load those bone tissues, because the body starts to rebuild those areas and help build up the bone as well,\u201d Coopes-Meske said.<\/p>\n Load-bearing exercises are important because the physical stress stimulates bone-forming cells to produce new bone tissue. This increases their density, which can slow age-related bone density loss and help with osteoporosis. \u201cWe still want to load those bone tissues, because the body starts to rebuild those areas and help build up the bone as well,\u201d Coopes-Meske said.<\/p>\n Walking, however, avoids the harsh impact of running, and doing it at an incline gets your heart rate up quicker. Depending on whether you are using a treadmill or walking outdoors, you can also adjust the speed and incline depending on your symptoms, capabilities and the terrain.<\/p>\n Rollerblading, ice skating or cross-country skiing: <\/strong>Booted activities such as rollerblading, ice skating and cross-country skiing can be good alternatives for those with injured or weak ankles. \u201cThe boots come up much higher on your ankle, providing extra support,\u201d said Coopes-Meske. Running and walking both involve heel strikes \u2013 the initial contact your heel makes with the ground. These activities eliminate the impact from heel strikes and focus on continuous gliding motion. They are great for strengthening the glute muscles, hamstrings and quadriceps, and deliver a full body workout with minimal stress on the knees and ankles.<\/p>\n Other options: <\/strong>As long as you are diversifying your movement and covering the four buckets Borowski referenced, many cardio alternatives are suitable. For instance, Latin, hip hop, house or ballroom dance classes and Zumba. (Skip ballet, which can involve high-impact leaping.) Be mindful of how much jumping is involved in any of these options, but there are typically lower-impact modifications for these movements. They are a great way to get your cardio in, mix it up and have fun.<\/p>\n","protected":false},"excerpt":{"rendered":" The runner\u2019s high might be contagious. In 2024, fitness tracking app Strava recorded a 59% increase in users attending social running events and run clubs globally. Applications for London\u2019s marathon have increased 40% since 2024, while New York City\u2019s received about 20% more applicants this year. Overall, an estimated 56 million Americans regularly run on<\/p>\n","protected":false},"author":1,"featured_media":51622,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[51],"tags":[6483,24449,320,25128,2642,12557,2407],"class_list":{"0":"post-51621","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-health","8":"tag-alternatives","9":"tag-cardio","10":"tag-experts","11":"tag-jointfriendly","12":"tag-run","13":"tag-skip","14":"tag-suggested"},"_links":{"self":[{"href":"https:\/\/naijaglobalnews.org\/index.php?rest_route=\/wp\/v2\/posts\/51621","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/naijaglobalnews.org\/index.php?rest_route=\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/naijaglobalnews.org\/index.php?rest_route=\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/naijaglobalnews.org\/index.php?rest_route=\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/naijaglobalnews.org\/index.php?rest_route=%2Fwp%2Fv2%2Fcomments&post=51621"}],"version-history":[{"count":0,"href":"https:\/\/naijaglobalnews.org\/index.php?rest_route=\/wp\/v2\/posts\/51621\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/naijaglobalnews.org\/index.php?rest_route=\/wp\/v2\/media\/51622"}],"wp:attachment":[{"href":"https:\/\/naijaglobalnews.org\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=51621"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/naijaglobalnews.org\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=51621"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/naijaglobalnews.org\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=51621"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}