Running After 50 Won't Wreck Your Knees, Science Confirms

Cherie Gruenfeld completed her first marathon at 42, then went on to win 14 world titles before retiring from competitive racing at 78. At 81, this Ironman Hall of Famer still crushes half-Ironmans and long-distance races.

Rose Marie Savage didn't start running until age 53. Now 72, she's completed over 100 races, including six full marathons.

Mildred Baker just finished her first half-marathon at 79. She's living proof that it's never too late to start.

These women share something beyond impressive race times. They're walking, running evidence that contradicts one of fitness's most persistent myths: that running destroys your knees.

"I wish I knew why everyone seems to think that running is bad for your knees. It's a dated notion," says Dr. Abigail Campbell, an orthopedic sports surgeon at NYU Langone who's spent years fighting this misconception.

The fear likely stems from older studies and outdated medical advice. A 1995 review highlighted knee injuries in runners, and some doctors still warn patients away from the sport entirely.

But here's what modern science actually shows. Your knees need weight-bearing exercise to stay healthy.

"Bone and cartilage are living cells, constantly growing and regenerating," Dr. Campbell explains. Without impact exercise, bone density decreases and cartilage weakens over time.

A 2024 study examined 3,804 marathon runners ages 18 to 83. The biggest risk factors for knee arthritis were age, BMI, previous injury, and family history. Running history? Not connected to arthritis risk at all.

Even better news came from a 2023 research review. Running wasn't just neutral for knees. It might actually protect against general knee pain.

A 2018 study followed nearly 2,700 people for 10 years, tracking their running habits and knee health through x-rays and assessments. Leisurely runners had lower odds of frequent knee pain or osteoarthritis compared to non-runners.

There are two exceptions worth noting. If you have a joint replacement, most surgeons recommend lower-impact activities because the plastic components eventually wear out.

If you have existing arthritis, running won't make it worse, but it might feel uncomfortable. The key is staying active in whatever way feels good.

Why This Inspires

These findings free countless people who've avoided running because they feared joint damage. Physical therapist Lisa Mitro notes that conflicting professional advice has left people confused about what to believe.

Now the science is clear, and real runners prove it daily. Women like Gruenfeld, Savage, and Baker show that our bodies are more resilient than we've been told.

The best time to start running might be right now, regardless of the number on your birthday cake.