Why you shouldn’t be afraid to start running after middle age

 Starting to run marathons later in life can be tough, but it's also good for your joints. I know because I'm an orthopaedic surgeon who has seen how exercise helps people's joints. Even though I've replaced a lot of hips and knees in my career, I've found that running and other exercises actually make joints stronger.

After my first marathon, I looked into how running affects the body. I did MRI scans on 1,000 middle-aged people who were runners or cyclists, as well as those who didn't exercise much. The results were surprising, especially in the knees. Many of the people I scanned had knee problems before they started training for marathons. In the past, these problems might have needed surgery, but they were still able to finish the marathon without any issues. And after the marathon, their joints didn't get worse.

Even more surprising, some runners' bones actually got better after the marathon. Normally, changes in bone marrow can be a sign of arthritis, but these changes went away after the marathon.

Some people think that exercise can hurt your joints and cause arthritis later in life. But actually, not moving enough can be worse for your joints. When you use your joints more, it makes the bones and muscles around them stronger.

Studies have shown that when you don't move around enough, your bones get weaker. That's because your bones need physical stress, like walking or running, to stay healthy. Running is especially good for bones because it helps build them up.

Running provides a very good stimulus for the bone building cells.https://t.co/x6vAHY7v3l

— TheStarKenya (@TheStarKenya) April 22, 2024

Not moving enough can also make your muscles weaker, which affects how your joints move. When you exercise, your muscles release chemicals that help reduce swelling in your joints. This is especially true for runners because they use big muscles like the glutes and quadriceps.

Exercise also helps your cartilage, the smooth surface that covers the ends of your bones. When your cartilage moves smoothly, your joints stay stable and don't get worn down unevenly.

If you want to start running, it's important to do it slowly to avoid getting hurt. The NHS Couch to 5K running programme is a good way to start. It helps you gradually build up your fitness over nine weeks, so you don't overdo it.

Of course, running isn't always good for everyone. If you've had joint injuries in the past, you'll want to be careful. Talk to your doctor before starting any new exercise routine to make sure it's safe for you.