Earlier today a colleague and I had an exchange about certain aspects of running, prompted by a post I shared in our Facebook group with a woman who had a higher-than-average BMI with text that basically equated the effort to run a mile as roughly the same as walking a mile. While one can quibble over the marginal fitness benefit differences, I was basically in support of the spirit of the post, which was encouraging for those who are just starting (or struggling with) their fitness journey. I added my own text: "It's easier on the knees too.", which prompted the response of my colleague (and long-time runner. Here's the entire exchange:
AM: I’ve been a runner since I was 19 and have never had knee issues. I’ve run 7 marathons/ countless other races. Running is not necessarily bad for the knees.
(Me): That's great for you, AM, but, respectfully, not everyone is built to run. The combination of vertical and shear forces, coupled with accumulated volume does, in fact, accrue at a higher level, potential damage to the knees. For those with lower bodyfat, a higher strength-to-BW ratio and good running technique (all of which apply to you), those factors are substantially mitigated. But, objectively, the risk of damaging the knees is higher running at higher speeds.
AM: Dan, we can agree to disagree. I know many many athletes who have been runners for years. As long as you stretch and work on strength running is beneficial. Just like anything- a well rounded fitness program is key.
(Me): Thanks for your input, AM, and for the article link. I believe there's more overlap than daylight between our positions on this. My point was that there IS a difference between the physics (compressive force on the deceleration phase) that raises the potential injury risk SPECIFICALLY at a 7-min mile pace versus a 30-min mile pace. There's no disputing that. I did NOT say, nor imply, broadly, that running is bad for everyone. In fact I delineated the specific characteristics that offset, to a large degree, those heightened risks. All of which you enjoy.
The article did not address that specific point, but it did, in bold, caution those with compromised fitness profiles for whom running may not be the best cardio option (lower body osteoarthritis, which is not uncommon in athletes of our age range). That directly supports my point and the spirit of the meme - a mile is a mile, so someone who can walk but not run a mile should not feel discouraged by their limitations.
AM: I found it fascinating that the study actually showed a reduction in OA in the group that ran. There are so many factors that play into it. I certainly didn’t want to start an argument. Sorry to put you on the defensive. As a runner, and health care professional, I have heard so many times “ running is bad for you”. That’s just not so. Running is a great form of exercise. Obviously someone very overweight or with OA shouldn’t just “ start running”. That should go without saying.
(Me): No offense taken, AM! I love and always learn from our exchanges. You are one of my most valued and respected colleagues. I'm always up for a respectful, yet spirited debate.
Like most fitness topics, context (and specific profile applicability) is key.
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