Ask the physio: "Will training for a running event make arthritis worse?"

Running with arthritis: What you need to know

If you're thinking of taking part in a charity run or fun run, you may be worried how the training could impact your joint health or make your arthritis worse. Michael Dore, Consultant Physiotherapist (BSc, MSc, Doctorate of Physiotherapy, PG cert in MSK ultrasound and interventional pain medicine, EULAR cert in Rheumatic disease) and Director of the Arthritis Clinic, addresses concerns around running with arthritis and explains how to train for a running event in a safe way.

Q. I want to take part in a charity run. Will training for a running event make my arthritis worse?

A. Current research overwhelmingly supports exercise in all its forms for those living with arthritis. 

There is no published evidence to suggest that exercise worsens the condition. On the contrary, regular physical activity has been shown to improve mobility, lift mood, reduce pain and ease joint stiffness - key factors in maintaining both physical and mental wellbeing.

We actively encourage patients to stay active, whether that's joining a local parkrun, walking, swimming or strength training. The key is to be sensible: build up gradually, allow time for rest, wear supportive footwear and most importantly, find enjoyment in being active. Movement is not the enemy of arthritis - done well, it is one of the most powerful allies.

Before getting ready for your charity run, make sure that you have a good training routine, starting with short runs of 1km and gradually building up with increasing your distance by 0.5km to 1km a week over a four- to six-week period to build up your fitness.

Have a few days rest between runs, always stretch and warm up prior to running, and make sure your footwear and funning gear is warm and comfortable to avoid chafing and friction-type injuries. 

Strength training, such as gentle weights and band exercises, is also very beneficial. 

Finally, and most importantly, have fun.