Health benefits and physiological impacts of running

Recent medical insights clarify common misconceptions regarding the physiological effects of running on the body, specifically concerning joint health and energy metabolism.

Regarding joint impact, experts Amy Harrison of OhioHealth and Dr. Vehniah Kristin Tjong of Northwestern Medicine note that while running subjects knees to forces 3 to 5 times a person's body weight, the load is distributed across cartilage, ligaments, and surrounding muscles. Research suggests that regular recreational running may actually help maintain joint health and is associated with lower rates of knee osteoarthritis compared to sedentary lifestyles.

In terms of metabolism, Dr. Lê Thị Hương Giang explains that the body does not switch between burning fat and carbohydrates in an on-off mechanism. Instead, both fuel sources are used simultaneously, with the ratio shifting based on intensity and duration. Low-intensity running is particularly effective for metabolic training, enhancing mitochondrial capacity and improving the body's ability to use energy efficiently, which helps prevent the phenomenon of 'hitting the wall' during high-intensity exercise.