Performed correctly, running strengthens the joints of healthy individuals. However, it can cause injury to the knees, especially if you are overweight or have suffered a knee injury. This injury manifests as a pain underneath the kneecap or in the surrounding area. Practice correct posture and acquire a proper-fitting pair of running shoes to protect yourself from knee pain and joint injury.
Shoes
Choose shoes that provide cushioning as well as support, and ensure that they fit correctly. Your shoes should distribute weight evenly throughout your foot by supporting the heel, arch and ball of the foot. Replace your shoes as they become worn out. Orthotics, or foot supports, provide additional support for your feet if needed.
Stretch
Stretch before you run to increase your flexibility and reduce the risk of tissue damage. The lack of a warmup routine may cause a running injury. Over-training, especially without prior stretching or warming up, can also cause injury.
Surface
Avoid running on hard surfaces such as concrete. Choose asphalt instead, or a softer surface such as dirt or grass. The less compact the surface, the less stress on your joints. If you're running on an indoor track, the tight turns and hard flooring could lead to injury. Running in a straight line with wide turns is less likely to injure your body.
Pace
To keep your knees healthy, run at a moderate pace, five to six times a week. Running too quickly, or running a mile in five or six minutes, could cause knee arthritis, as could running in a marathon. Nancy Lane, director of the UC Davis Center for Healthy Aging, recommends running at a pace of 1 mile every eight to 10 minutes for about 40 minutes each day. Ease into a new routine to prevent tissue stress.
Posture
Proper posture can help you avoid injury during running. The New York Road Runners recommends running "tall" with your spine straight and your shoulders back. Keep your head up and lean slightly forward, with all parts of your body facing forward. Keep your facial muscles, jaw, neck and shoulders relaxed.
Warnings
If you have undergone knee surgery or suffered trauma to your knee, running can increase your risk of knee arthritis. If you are more than 20 lbs. overweight, ease into a running routine or walk first to reduce your body weight. Consider your level of overall health as well as your weight before you begin a running regimen. If your knees begin to bother you, give them a rest and visit a specialist.
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