Episode Spotlight:
Does Running Destroy Your Knees?

For this episode of RunLab Youtube Series. 

Is running actually bad for your knees, or is knee pain in runners coming from something else entirely? In this video, Chris and elite trail runner Vlad Shatrov break down the biggest myth in running and look at what the latest science really says about knee pain, cartilage health, and long-term running resilience.

We explore where the idea that “running ruins your knees” came from, why it’s stuck around for decades, and what modern research shows about recreational runners, joint health, and osteoarthritis risk. Along the way, we unpack the real drivers of knee pain in runners, including training load, volume spikes, and common form red flags, and explain why pain doesn’t always equal damage. To make this practical, we’re joined by Olympic-level strength and conditioning coach Dr Nico Furlan, who walks through simple strength and plyometric exercises runners can use to build stronger, more resilient knees and improve running efficiency over time.

Topics covered include:

• 00:00 Intro
• 01:31 Where the “running is bad for your knees” myth came from
• 02:28 What does the latest science say?
• 03:10 Too much, too soon (managing volume)
• 04:06 The role of running form
• 05:29 What to do if your knee hurts
• 06:29 Strength advice from an Olympic S&C coach
• 07:22 Single-leg squat
• 08:57 Hamstring bridge
• 09:56 Calf raise
• 11:41 Plyometrics
• 13:49 Vlad’s Strava crown
• 14:56 The best kind of running for your knees

🎧 Watch to “Does Running Destroy Your Knees?" on the Runlab Youtube.