Running doesn't 'wreck' your knees — same myth as squats, different sport
The idea that running wears down knee joints through repeated impact sounds logical — which is exactly why it's so widespread. But large observational studies tracking runners over decades find something unexpected: regular runners don't show a higher risk of knee osteoarthritis on average, and some data even suggests a lower risk compared to sedentary people.
The mechanism echoes the squats story: joint cartilage is living tissue that adapts to regular, moderate load by becoming more resilient, rather than wearing down linearly like a mechanical part. A lack of joint loading, on the other hand, is linked to weaker supporting muscles and ligaments, which increases joint vulnerability over the long run.
The real risk to runners' knees comes from a sharp, uncontrolled jump in volume or intensity without gradual adaptation, poor footwear that doesn't match foot mechanics, and completely skipping leg strength training that supports the joint from the outside. Moderate, gradually built-up running is more of a protective factor for knee health than a destructive one.