will jogging ruin my knees???

rdonner11
rdonner11 Posts: 3
edited October 2 in Fitness and Exercise
i recently started jogging in between walking on my treadmill, but i am worried about my knees. i was diagnosed with tendonitis in both knees a few years ago which is due to my weight. i like jogging because not only does it burn more calories, but it really helps me reduce my stress levels. my knees don't hurt really (i only jog every other day or so) but i can hear/feel them clicking more than usual. does anyone have any suggestions or ideas or advice? i'm only 27 so i would really like to keep my knees in good condition seeing as i still have a lifetime ahead of me....
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Replies

  • soloral
    soloral Posts: 14
    Well, I would not suggest running if your over 30 pounds overweight.

    It is going to really beat up your knee's. But if you must, get a good pair of running shoes fit for you from a running store.
  • wickedcricket
    wickedcricket Posts: 1,246 Member
    do exercises to strenghten your knees? you can google it or get them from your dr
  • summertime_girl
    summertime_girl Posts: 3,945 Member
    I completely DISAGREE with what soloral said. I started running when I was 95 pounds overweight. I'm now 60 pounds overweight, thanks to running. And that's with prior knee injuries like a torn ACL.

    If you focus on proper posture (look into ChiRunning, don't heel strike!) and invest in good sneakers that promote a midfoot strike.
  • jaramae
    jaramae Posts: 100 Member
    I've had some slight knee problems in my left knee that make working out bearable but uncomfortable. It definitely tends to be the first place I feel some discomfort. While its great that you like to run, if you have a significant amount of weight to lose, I would suggest lower impact exercises like an elliptical trainer as an alternative. Once your body loses the weight, gets adjusted, feels lighter, hopefully that'll improve your knees' ability to take the impact of running.
  • cassieday
    cassieday Posts: 55 Member
    try interval training. running for a few minutes than walking for one. this reduces the stress on your knees greatly!!! I have bad knees and when i started doing intervals instead and my knees have been SO much better!!!!
  • sazino
    sazino Posts: 11 Member
    Follow your body's lead. If your knees feel OK running, go for it! I have bad knees (ACL repair one one, cart repair on the other), and I love running! I don't run a lot (about 15 miles a week), so maybe that's why my knees are fine.

    Also, I learned during physical therapy that strengthening the muscles around the knee joint (quads, hams, calves) help to take the pressure off the joints themselves. So, maybe incorporate some squats/lunges/strength training for muscles around your knees. Obviously, getting weight off will also be good for your joints.

    Good luck!
  • UrbanRunner81
    UrbanRunner81 Posts: 1,207 Member
    Treadmill is hard on my joints. I try and stay off of it and run outside when I can. Mainly trails that are dirt or asphalt and stay away from concrete.

    I completely agree with summertime! Just don't rush it and take your time.
  • Kirsty_UK
    Kirsty_UK Posts: 964 Member
    Studies in runners have shown they actually have better knees than non-runners of the same fitness (can't find the study quickly though...).

    If you start with interval training (as suggested), start off slowly, and low distances, and get your git analysed for the right shoes for you, then you should be fine.
  • rdonner11
    rdonner11 Posts: 3
    thanks so much everybody for your help! i have about 90-100 lbs to lose, so i'm thinking investing in some good shoes is a good idea. i usually alternate jogging and walking and i try not to push it too hard.
  • arc918
    arc918 Posts: 2,037 Member
    yes! (see my sig line)
  • LilRedRooster
    LilRedRooster Posts: 1,421 Member
    Yes, it will also ruin your face. All that bouncing will give you more wrinkles, so if you're worried about those, too, jogging probably isn't the sport for you.

    In all seriousness, though, being overweight actually is worse for your knees than jogging. Your knees are not designed to bear massive amounts of weight, so the tendons, ligaments and cartilage in there will have an incredibly hard time supporting too much extra poundage. You'll find that once you lose the weight, your knees will be a lot happier, because they won't have to continually bear weight they can't really support. And with proper running form, you can take a lot of the pounding from being transferred directly to your knees, and instead cushion it up through your legs and hips.
  • soloral
    soloral Posts: 14
    I completely DISAGREE with what soloral said. I started running when I was 95 pounds overweight. I'm now 60 pounds overweight, thanks to running. And that's with prior knee injuries like a torn ACL.

    If you focus on proper posture (look into ChiRunning, don't heel strike!) and invest in good sneakers that promote a midfoot strike.


    Running = 1 foot on the ground at a time
    Walking = 2 feet on the ground at a time

    Running if overweight will cause a lot of force on that one knee at a time.
  • lisab42
    lisab42 Posts: 98 Member
    I completely DISAGREE with what soloral said. I started running when I was 95 pounds overweight. I'm now 60 pounds overweight, thanks to running. And that's with prior knee injuries like a torn ACL.

    If you focus on proper posture (look into ChiRunning, don't heel strike!) and invest in good sneakers that promote a midfoot strike.


    Gotta agree. Started running 80lbs ago and with chronic pain from a fibula fracture about 5 years ago. I'm now a minimalist runner (promotes the midfoot strike, actually makes it impossible to heel strike) and I don't suffer pain and longer. Take it slowly and listen to your body. It will tell you when you've done enough. :flowerforyou:
  • bcattoes
    bcattoes Posts: 17,299 Member
    Talk to the doctor that diagnosed the tendonitis!! There may be a brace you could use for support, or perhaps you shouldn't run until you've lost more weight. But don't take chances, ask someone that knows you and your condition.
  • meerkat70
    meerkat70 Posts: 4,605 Member
    Well, I would not suggest running if your over 30 pounds overweight.

    It is going to really beat up your knee's. But if you must, get a good pair of running shoes fit for you from a running store.

    You what?
  • meerkat70
    meerkat70 Posts: 4,605 Member
    I completely DISAGREE with what soloral said. I started running when I was 95 pounds overweight. I'm now 60 pounds overweight, thanks to running. And that's with prior knee injuries like a torn ACL.

    If you focus on proper posture (look into ChiRunning, don't heel strike!) and invest in good sneakers that promote a midfoot strike.


    Running = 1 foot on the ground at a time
    Walking = 2 feet on the ground at a time

    Running if overweight will cause a lot of force on that one knee at a time.

    Ah, thanks for clarifying that. Us chubsters are so hefty our brains have stopped working, obviously....

    Sorry, but you're just talking nonsense. I know plenty of fat people - myself included - who have loved running, and built great strength and health from it. It strengthened my leg muscles and put an end to knee pain completely for me.
  • summertime_girl
    summertime_girl Posts: 3,945 Member
    Running if overweight will cause a lot of force on that one knee at a time.

    Running while overweight will result in weight loss, so you can run at a healthy weight. Sigh, I guess my 60 pound overweight *kitten* should stop training for a half marathon now....dammit, I already ran today, I could have been sitting on the couch!!
  • spoiledwife12
    spoiledwife12 Posts: 151 Member
    I started at 40 lbs overweight and a previous hip surgery. I had my gait analyzed at The Running Store, invested in some quality shoes, and started out slooooowly!!!

    I also wear a right knee and left ankle brace. These have helped TREMENDOUSLY!!

    The mid-foot strike is crucial and not difficult to get accustomed to.

    I absolutely love running now!! :)
  • Azdak
    Azdak Posts: 8,281 Member
    thanks so much everybody for your help! i have about 90-100 lbs to lose, so i'm thinking investing in some good shoes is a good idea. i usually alternate jogging and walking and i try not to push it too hard.

    You can also try incline walking to ramp up your calorie burn without the impact (just don't hold on to the handrails).

    Whether or not running at your weight will lead to "knee problems" is really a matter of percentages. The risk of an overuse injury increases when you start doing a high-impact activity. I only bring that up because some people are using personal anecdotes to suggest otherwise and that is misleading.

    The fact that the risk increases doesn't mean you WILL become injured nor does it mean you should not run. You are doing the right thing by being smart about intervals, and investing in some quality footwear. You are also fairly young, and that also mitigates the risk somewhat.

    Running will not "wear out your knees" per se--i.e. will not "grind down" the joints or anything. The increased shock can lead to tendinitis or can result in an acute injury like a meniscus tear or ligament damage.

    OTOH, if this is something you enjoy and keeps you motivated, that's important as well.

    Those are the facts to consider. There is no absolute right or wrong answer.
  • meerkat70
    meerkat70 Posts: 4,605 Member

    Whether or not running at your weight will lead to "knee problems" is really a matter of percentages. The risk of an overuse injury increases when you start doing a high-impact activity. I only bring that up because some people are using personal anecdotes to suggest otherwise and that is misleading.

    The fact that the risk increases doesn't mean you WILL become injured nor does it mean you should not run. You are doing the right thing by being smart about intervals, and investing in some quality footwear. You are also fairly young, and that also mitigates the risk somewhat.

    Those are the facts to consider. There is no absolute right or wrong answer.

    Risk is also significantly amerliorated by following a sensible, incremental running programme....

    The personal anecdotes are undoubtedly a reaction to absolutist statements about what big people can and can't do.
  • KimertRuns13_1
    KimertRuns13_1 Posts: 702 Member
    I agree with STG and others that disagree with the poster saying not to run if you are 30lbs or more overweight.

    I started running at 230 lbs. I now weigh about 165. I have ran many many 5ks, 8 and 10ks as well as a half marathon. I am currently training for my 2nd half marathon. My knees don't ache and I am still at least 26 lbs overweight which puts me at the high end (even if i lose 26lbs) range for my height.
    Running while overweight for me has resulted in a hell of a lot of weight loss and lots of gained muscle! NO pain though...sure I am sore after running 13.1 miles on a hilly course but I bet your skinny butt is too, even if you don't admit it.

    Comments like that about not running if you are 30 lbs overweight is why (a lot of times) so many people judge the running community or running as a whole as being only something the super skinny and athletic can do. That couldn't be farther from the truth though.

    So, to the OP...ask your doctor! If you feel good while running and aren't in pain... keep going!!! My best advice to any new runner is to get properly fitted for the right shoes, have your gait analyzed.. you will be happy!
  • paladeac
    paladeac Posts: 81 Member
    I'm 40 pounds overweight and have done 3 half marathons and am training for my first marathon. Runners actually have a lower incidence of arthritis in our knees.

    I will second the vote for minimalist running. After about a year I thought i was going to have to give it up because of knee pain. Started barefoot running on the beach and all hte pain went away. I now run in Altras, a zero drop (no) heel shoe that is fantastic. With no knee pain. (I'll run 16 miles tomorrow.)

    The other thing to do is to keep working quads and hamstrings. The stronger they are the more support your knees have.
  • rbloedow
    rbloedow Posts: 47 Member
    If you're worried about your knees, I would suggest trying to use an elliptical. I prefer the elliptical just because it feels less jarring on my body - and I feel like I have more stamina when on the machine.

    3-4 times a week, try to follow this routine for one hour:

    Start at a moderate pace, then increase the level of resistance by 2 increments every 2 minutes until you get to a point where you can barely operate the machine. Then slowly back off the levels of resistance, 2 decreases every 2 minutes. After that, do some intervals; set the machine at a moderate resistance, then go balls to the wall for 1 minute, then slow down a rest for another minute, repeat the cycle for 5-10 minutes.
  • soloral
    soloral Posts: 14
    You all are funny,

    Sure, people that are overweight can run. That was not the question of the thread. The question was, will running when overweight hurt my knee's.

    I'm way overweight myself, I could run, but why would I when can get the same benefit out of different exercises and reduce the harm to my knee's.

    Bicycle machines
    Jump Roping (on a good surface)
    Elliptical
    Rowing Machines
  • meerkat70
    meerkat70 Posts: 4,605 Member
    "but why would I when can get the same benefit out of different exercises and reduce the harm to my knee's"

    You mean the *risk* of harm?
    You know what else reduces risk of harm? An incremental running programme. Listening to your body. A good pair of properly fitted running shoes...

    As to the question 'why would you' - well, perhaps because it's one of those experiences that makes you feel healthy, fit, capable, strong, dedicated, hardassed, and generally amazing?

    You appear to me to be someone who has never actually run... You don't seem to know much about it?
  • 1FineFaye84
    1FineFaye84 Posts: 46 Member
    Use an elliptical, it's easier on your joints!
  • arc918
    arc918 Posts: 2,037 Member
    One of my running buddies ran his first marathon at 260 lbs (down from 400 lbs!).
  • lclarkjr
    lclarkjr Posts: 359 Member
    Running in and of itself won't ruin your knees. Bad running form, wrong shoes, and not listening to your body will put you at greater risk of injury, though. For some it may not be worth the risk. But if it's something you want to do, then don't give up! You can do it, and you can do it injury free.
  • tebumgarner
    tebumgarner Posts: 37
    There's been a lot of articles lately about how running may actually be GOOD for your knees. Everything is in moderation though. If your knees start hurting and it doesn't go away shortly after running, then I would either lessen duration or pace or skip it altogether for a low impact exercise. If you ice your knees after runs it can help too. Listen to your body, you will know if you are doing damage or if it's normal aches and pains of becoming an athlete!

    If you want to run, and enjoy running, I say go for it!
  • rybo
    rybo Posts: 5,424 Member
    Running in and of itself won't ruin your knees. Bad running form, wrong shoes, and not listening to your body will put you at greater risk of injury, though. For some it may not be worth the risk. But if it's something you want to do, then don't give up! You can do it, and you can do it injury free.

    This ^^^^^
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