While running remains popular, experts suggest alternative cardio activities for those experiencing joint pain or seeking to reduce impact.
Key facts
- •Strava recorded a 59% increase in users attending social running events and run clubs in 2024.
- •London Marathon applications have risen 40% since 2024, while New York City Marathon applications increased by approximately 20%.
- •An estimated 56 million Americans use a treadmill regularly, and 51 million jog.
- •Running involves repetitive pressure equal to three to four times a person's body weight per step.
- •Experts recommend diversifying exercise into four categories: strength training, cardio, balance work, and mobility training.
Fitness tracking data shows a significant rise in running participation, with Strava reporting a 59% increase in social running events globally in 2024. Despite the sport's popularity, medical experts note that running involves repetitive impact that can stress joints, particularly for individuals with existing injuries or conditions like osteoarthritis. Specialists suggest several low-impact alternatives to maintain cardiovascular health while minimizing strain on the hips, knees, and ankles.
By the numbers
Understanding Running Impact
Lauren Borowski, a sports medicine specialist at NYU Langone, explains that running exerts pressure equivalent to three to four times a person's body weight with every step. When muscles are not prepared to manage this load, the impact is transferred directly to bones and cartilage. Common issues associated with this stress include knee pain, hip discomfort, and conditions such as shin splints, stress fractures, and meniscus tears.
Recommended Low-Impact Alternatives
Experts recommend several activities to replace or supplement running. Cycling and rowing allow for adjustable resistance and speed, providing cardiovascular benefits with less joint impact. Swimming is highlighted for its ability to reduce swelling through hydrostatic pressure, while incline walking offers a load-bearing exercise that helps maintain bone density without the harsh impact of running. Additionally, booted activities like ice skating or cross-country skiing provide ankle support, and various dance styles can serve as effective, lower-impact cardio workouts.
When to Seek Medical Advice
Medical professionals advise consulting a healthcare provider if pain persists after a day or two, if joints are swollen, or if regular activity is hindered. Alexis Colvin, an orthopedic surgeon at Mount Sinai, notes that relying on painkillers to mitigate persistent pain is a sign that a medical evaluation is necessary.
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This article was independently rewritten by ManyPress editorial AI from reporting originally published by The Guardian Health.
