Good joint health is key for any runner, whether you’re training for a marathon or just enjoying a daily jog around the block. By maintaining joint health over the years (along with muscular health, regular training, and good nutrition), you give your body the best shot at continuing to run into older age. Luckily, there are a few ways you can protect your joints, including good running form, regular strength training, and supplements. Let’s dive in!
Disclosure: This post is sponsored by NOW®. As always, all opinions are my own.
Disclaimer: This post has been written and reviewed by Chrissy Carroll, MPH, RD, RRCA Running Coach. It is for informational purposes only and should not be construed as individual training or nutrition advice. Consult an MD or RD prior to starting a new supplement regimen.
What exactly are joints? How does running affect them?
Joints are the spaces where two bones connect to each other. Cartilage covers the surface of bones at the joint, allowing for smooth movement and reducing friction. When that cartilage breaks down and becomes degraded, bones can rub against each other and become painful.
While running is often blamed in mass media for joint pain, most research does not suggest a link there. In fact, a 2023 systematic review found that running was not associated with knee osteoarthritis, and in fact may be protective against knee pain. And while a single running workout may result in transient changes to cartilage, these recover well and the body adapts with a regular running routine.
5 Ways for Runners to Promote Joint Health
Declining joint health can happen for many reasons, some of which you can’t control. However, there are certain things runners can do that may help promote good joint health.
1. Do a Dynamic Warm-Up Before Your Run
Dynamic warm-ups include exercises that activate your muscles and joints, moving them through their range of motion and preparing them for the upcoming activity. It gives your body a chance to get ready for the run.
Examples of good dynamic warm-up movements include:
- Butt kicks
- High knees
- Walking lunges
- Frankenstein walk
- Calf raises
You can see some of these warm-up moves in action in this Instagram reel. Try giving yourself 10 minutes prior to starting your run to warm up with some of these exercises.
2. Strength Train
Running is an incredible exercise – but your body also needs regular strength training to stay healthy too. Strong muscles surrounding your joints can help to take some of the pressure off that joint, leading to joints that maintain their form and function longer. Strength training also leads to improvements in range of motion.
Strength training may help those with existing joint health issues, too. In fact, a systematic review concluded that resistance training can improve pain and function among those with knee osteoarthritis.
Strength training 2-3 times per week during the off-season and 1-2 times per week during race training is a good goal. If you’re not sure where to get started with strength training, think about combining foundational moves from most of these categories into your workout:
- Hinging (for example, a deadlift)
- Squatting (for example, a front squat)
- Pushing (for example, a bench press)
- Pulling (for example, a bent over row)
- Rotation (for example, a Russian twist)
You can also check out this post with beginner body weight exercises that you can start incorporating today – no equipment necessary! There are also great resistance training exercises that runners can do.
3. Try supplements
There are several supplement ingredients out there that could be beneficial for joint health:
Glucosamine
Glucosamine is an amino sugar that is a building block for cartilage.* A 2018 study on healthy soccer players (without joint disorders) found that oral administration of glucosamine (2 g/day for 16 weeks) exerts an action of protecting cartilage from breaking down.* This effect was achieved by improving cartilage metabolism (suppressing type II collagen degradation but maintaining type II collagen synthesis).* Similarly, a study in healthy bicycle racers found that glucosamine supplementation was linked to a reduction in biomarkers of type II collagen breakdown.*
Hyaluronic Acid
This substance is a part of the joint fluid that lubricates the space between the bones.* It plays a role in resisting compressive forces during exercise.* Several studies have noted that oral hyaluronic acid intake can promote joint comfort.*
AprèsFlex®
This is a proprietary extract from a plant called Boswellia serrata.* Some research has linked AprèsFlex® to improved physical function and reduced joint stiffness among otherwise healthy adults with functional knee pain.* (You can read more details on NOW’s website.)
If you’re interested in these options, the NOW® Advanced Joint Support supplement has all three of them. I like that it has three different ingredients to try to maximize the different avenues of targeting joint health.* I am also a fan of this supplement because it’s Informed Sport certified, meaning that it’s been tested for banned substances. This is so important for athletes competing at a collegiate or national level, because you want to take steps to make sure you’re not ingesting something prohibited.
Collagen
Collagen is a component of cartilage in the body.* Supplements use collagen from animal sources, like cattle, chickens, or fish. Hydrolyzed collagen is one of the most popular forms, and has a high bioavailability in the body – meaning the form can be well absorbed and delivered to the joint tissues.* Research suggests that hydrolyzed collagen has protective effects on joint tissue, helping to maintain existing cartilage.*
If you want to try a hydrolyzed collagen powder, NOW® Collagen Joint Support Powder may be a good option. It has 8 grams of bovine collagen, along with glucosamine and MSM. MSM is an active form of sulfur that acts as a building block for collagen production.*
Native type II collagen is another type of collagen. Research suggests this type of collagen may support the maintenance of existing joint tissues.* It also may have functional effects – for example, one study found that UC-II®, a type II collagen ingredient, led to better knee range of motion in people with activity-related joint discomfort.* Another study looked at 120 days of supplementation in healthy exercisers with past experiences of activity-related knee pain.* The supplement group was able to do a strenuous workout for a longer time period before experiencing any joint discomfort.*
If you want to try this type, take a peek at NOW® UC-II®. This contains undenatured type II collagen that works with the immune system to support healthy joints.*
Save on Supplements!
If you do decide to try any supplements, don’t forget you can get 20% off any order from NOW Foods with code CHRISSY.
4. Use good form when running
There is no one “right” way to run, as each individual person’s anatomy and preferred motion will vary. However, there are two fairly universal form issues that can lead to increased pressure on the joints and possibly injury:
Overstriding: This occurs when you take large steps during your run – think extending your leg far out in front of your body, so your foot ends up hitting the ground earlier than it should. Because you’re landing at an angle, it increases the force exerted on your joints. Increasing your cadence with shorter steps can reduce the load on the joints and improve your form.
You can see an example of overstriding in this photo of myself from several years back, versus a good stride length in my kiddo – notice the difference?
You can try using a metronome while running for short distances to try to increase your cadence (just be sure to work on this slowly over time – don’t try to go from 145 steps per minute to 170 steps per minute overnight). You could also find music that has a beat at the cadence you’re trying to achieve. Or, if you prefer something simple, just think of a saying like “feet on fire” or “fast feet” to remind yourself to quickly move your feet in shorter steps.
Excessive hip drop: This occurs when your pelvis tilts causing your hip to drop when you’re on a single leg during the stride. Excessive hip drop puts more pressure on the knee joint, which can lead to joint health issues. Research also shows runners with sacroiliac joint pain (pelvis-spine connection) are more likely to have excessive hip drop.
The primary cause behind a hip drop is weakness in the hip abductors, gluteus medius (one of the muscles in your tush), and/or the core. This can be targeted using exercises like side leg lifts, banded hip work, single leg squats, single leg deadlifts, clamshells, marching or single leg bridges, and step-ups.
5. Use a proper training progression
Adding too much volume and intensity too quickly could lead to joint health issues, as you’re not giving your body time to adapt to the demands. There are a few loose rules in the running world that I think are helpful to keep in mind when it comes to your training plan:
- Avoid mileage increases more than 10% each week
- Think 80/20 – keep 80% of your running easy and 20% can be more challenging
- Avoid letting your long run become more than 20-30% of weekly mileage
Now, there are exceptions to every rule – particularly the last one, which as a coach I do break quite a bit (particularly with beginner runners training for their first half marathon). They’re not 100% set in stone.
But these can be quite helpful to keep in mind when you’re reflecting on your training plan. If you notice that you’re breaking many of these rules – for example, jumping up 30% in mileage in a week or doing 4 speed workouts a week – that’s a sign that you need to adjust your plan.
Also, note that while recreational running isn’t linked to joint health issues, excessive running could contribute to overuse issues and cartilage degradation. If you find that you’re dealing with consistent joint issues and you rack up a ton of miles each week, it might be worth exploring subbing in some cross-training for some of your running.
Additional tips for everyday life
Here are a few more tips that may be helpful in everyday life:
- Avoid wearing high heels regularly. These put unnecessary strain on the foot and knee, and may increase the risk of osteoarthritis, according to The Arthritis Foundation.
- Maintain good gut health. Some studies have shown that the composition of bacteria in the gut can influence absorption of supplements like hyaluronic acid. Try incorporating foods with live cultures of bacteria, like yogurt, kefir, and fermented vegetables, to help support your gut health. Also be sure to get enough fiber each day to feed those good bacteria in your gut.
- Consider your weight. I’m not a fan of the weight-biased culture that we live in, and often recommend health behaviors over focusing on any number on the scale. That said, sometimes carrying high amounts of excess weight can put additional stress on the joints. If you’ve been troubleshooting joint issues without success, and you’re carrying extra body fat, losing a small amount of weight (if medically recommended) could be another strategy to explore.
- If you’re experiencing persistent joint issues that don’t improve with rest and recovery, see a doctor. Early intervention can prevent more serious joint issues and keep you running pain-free.
The Bottom Line
Maintaining good joint health is key for helping ensure longevity in your running routine. Work on proper form, good warm-ups, regular strength training, and possibly a good supplement routine. These will help you maintain joint comfort and keep you lacing up those sneakers for years to come!
*These statements have not been evaluated by the Food and Drug Administration. These products are not intended to diagnose, treat, cure or prevent any disease.
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