New research suggests that the speed at which you run impacts just how much stress you’re putting on your knees.
According to a new study published in the Journal of Orthopedic and Sports Physical Therapy, you can actually put less stress on your knee by running faster. To test their hypothesis, researchers asked a group of recreational runners to run 1000 meters at three different speeds – 5 mph, 7.3 mph and 9.8 mph. Analysts tracked knee impact and stress ratings throughout the run, and they concluded:
- Although knee stress with each individual stride increased with running speed, overall stress to the knee was 30 percent less at the faster speed because of the lower number of strides needed to cover the same distance.
- “At faster speeds, runners tend to have better hip biomechanics, which leads to reduced loads on the knee. In addition, at faster speeds you are more likely to be on your forefoot, which decreases cumulative load to the knee, especially the kneecap,” said Dr. Michael Fredericson of the Stanford Running Clinic.
- Individuals who run for longer distances at slower speeds, especially when fatigued, are at a greater risk of overuse injury to the knee.
“Our results suggest that runners could be more prone to injuries to the front of the knee region at slower running speeds,” the authors wrote.
While the findings are encouraging, that doesn’t necessarily mean your should always try to run at a faster speed. A similar study out of Denmark found that the extra individual stride workload needed to move at a faster speed meant more stress was exerted on your lower leg and foot, which potentially left runners exposed to Achilles or plantar fascia injury.
In the end, the authors concluded that knee injuries are less likely to be associated with a increase in running speed; instead, distance is likely to be the determining factor. On the flip side, lower-leg and foot injuries may increase as speed increases.
Dr. Silverman comments
This is a great study for those who want to know which parts of their leg are shouldering the stress of a run.
If you are having knee pain, consider running at a faster speed with a forefoot stride. If you have midfoot or Achilles discomfort, try slowing the pace down a bit.
And as always, don’t overdo it. Overuse injuries are one of the top reasons people end up in my office. Work your way up to longer distances, and if you feel pain, stop right away.
Related source: Triathlete Europe