Running plays a key role in keeping joints loose and flexible, while sitting for long periods tends to stiffen muscles and reduce mobility. When you run, your joints experience cyclical loading that stimulates the production and movement of synovial fluid, which lubricates the joints and nourishes cartilage. This process helps maintain joint health by increasing soft tissue flexibility and blood flow around the joints. Running also strengthens the muscles supporting the hips and knees, which helps distribute forces more evenly and protects the joints from injury. Recreational running, done in moderation, has been shown to reduce the risk of knee arthritis compared to inactivity or excessive high-volume running[https://www.thepodiatryclinics.co.uk/blogs/does-running-or-jogging-helps-osteoarthritis-or-is-it-bad-for-knees].
Cardio workouts like running improve cardiovascular health and enhance overall physical performance. Aerobic exercise increases muscle mass and joint lubrication, which can alleviate joint pain and stiffness, especially in older adults. Regular running boosts aerobic capacity and helps maintain mobility by preventing muscle atrophy and improving circulation[https://pmc.ncbi.nlm.nih.gov/articles/PMC12646927/].
In contrast, prolonged sitting leads to muscle stiffness and reduced joint mobility. When muscles are inactive for long periods, they lose flexibility and strength, which can limit the range of motion and increase the risk of joint discomfort. This stiffness can make everyday movements more difficult and may contribute to joint pain over time.
Running is also an effective way of loosing weight, which further benefits joint health. Excess body weight increases the load on weight-bearing joints like the knees and hips, accelerating cartilage wear and increasing the risk of osteoarthritis. By incorporating running as a cardio workout, individuals can reduce body fat, lower joint stress, and improve overall joint function[https://www.therunningweek.com/post/is-running-good-for-you-heres-what-science-says].
Overall, running keeps the body active and joints flexible, while sitting too much causes muscles to stiffen and mobility to decline. Including regular running or other aerobic cardio workouts in your routine supports joint health, aids in loosing weight, and promotes long-term mobility.
