Many runners get some warnings (especially when they are starting out) about the dangers of too much impact on their joints. Yes, running is generally a high impact activity for the foot, ankle and knee joints. However, some recent studies have shown that running can actually be good for the joints. University studies and some published in fitness journals show that a random sampling of  runners over time can demonstrate that a moderate, disciplined running schedule can lead to greater longevity in the health of lower body joints.

Why is running beneficial?

Lots of experts speculate that the reason running actually improves joint function is that over time, the body “learns” to accommodate an activity like running. Our bodies were built for running and similar exercises, and habits learned early in life can last decades, as the combination of joint, bone and muscle adapts to the demands that are put on it. Running also keeps individuals at a lower body weight, which generally alleviates some of the daily pressure on joints.

What to do with concerns about high impact running

Still, a lot of those who want to take up running have some serious issues with the idea of putting so much pressure on their joints, especially the knee joints. Knees are generally vulnerable to getting jolted out of shape. There are some ways to avoid a running knee injury:

The elliptical cross trainer: Technology's gift to runners

One way to avoid an initial knee injury is to “build up” to a running schedule using a cross-training machine. These machines are specifically built to help individuals get the aerobic value of running without the high impact. Anyone who is worried about their knees should first blend in some short distance running with longer elliptical cross-training distances for a period of weeks. This allows for muscle building around the joints, as well as improved heart and lung capacity, so that when the runner actually gets to the track, the body is better able to pick up the slack and put less pressure on the joint.

Choose your surface

When it comes to the actual running, it's best for beginners to carefully ration their distances. Avoid “skipping ahead” or any sudden overloads to your program – back off if you feel knee or joint pain. Also keep in mind that the surface you're running on affects the impact: a turf track is usually better than concrete.

A basic way to avoid a running knee injury is to know your body; respond quickly to signs of excessive pressure, and take care to listen to little pains that may signal the beginning of an injury. As soon as you think you're pushing the envelope, go straight back to the elliptical cross trainer and take your time to build muscle before getting back on the track.

The above tips and attention to your running form can ensure that running is a benefit to you later in life, and not a liability. Pace yourself and stay active on the track for a healthier future.