Running is a globally popular exercise known for boosting cardiovascular health, enhancing metabolism, strengthening muscles, and improving mental well-being. However, medical experts are increasingly raising concerns about the potential downsides of excessive running. High-impact, repetitive motion can strain joints, compress the spine, and even affect posture over time. NYC-based plastic surgeon Dr. Gerald Imber recently went viral on TikTok, cautioning that overdoing running may accelerate ageing—not just in your knees and hips, but also in your face. According to Dr. Imber, long-term, high-intensity running can contribute to joint wear, loss of facial fat, and skin sagging, emphasising the importance of moderation and considering low-impact exercises to maintain overall health and youthful appearance.
Understanding the physical stress of running
Running is a high-impact exercise, which means every stride sends a force through your joints, spine, and connective tissues. Over time, repetitive high-impact motion can wear down cartilage in the knees, hips, and ankles, increasing the risk of joint pain and osteoarthritis.As reported by The New York Post, Dr. Imber points out that prolonged, frequent running can affect not just your joints, but your overall posture. “You’re speeding up the fact that you’re going to get shorter from the constant pounding,” he warns. This refers to spinal compression over time due to repetitive impact, which can reduce height and contribute to postural changes in older adults.While running has undeniable benefits, the concern arises when it becomes excessive or is performed without sufficient recovery or strength training to support joint health.
How excessive running impacts facial appearance
Beyond the musculoskeletal system, running may also affect the face. Dr. Imber notes that many long-distance runners develop a “gaunt” facial appearance. This occurs primarily due to fat loss in the face combined with natural aging. Facial fat acts as a cushion and support structure; as it diminishes, the skin can sag, and wrinkles become more prominent.Dr. Boris Paskhover, a facial plastics and reconstructive surgeon, explains that intense aerobic activity accelerates fat loss throughout the body, including the face. Combined with age-related declines in collagen and elastin—which give skin elasticity—this can make the face appear thinner and older. UV exposure further exacerbates these effects by breaking down collagen, making skin more prone to sagging.
Why cycling and alternatives protect your joints and overall health
To mitigate the risks associated with high-impact running, Dr. Imber recommends low-impact exercises, particularly cycling. Unlike running, cycling reduces stress on the knees, hips, and spine while still offering significant cardiovascular and muscular benefits.Cycling engages major leg muscles, improves core strength, and requires balance and coordination, which is especially beneficial for older adults. Studies show that regular cyclists are less likely to develop osteoarthritis or knee pain by age 65, compared to non-cyclists. Additionally, cycling supports cognitive function, mental well-being, and balance, which helps prevent falls.Other low-impact options include swimming, elliptical training, and brisk walking, which all provide cardiovascular benefits while reducing joint strain.
How to balance running with low-impact exercise for long-term health
Despite the warnings, running is not inherently harmful. Dr. Imber clarifies that short, moderate runs are generally safe and beneficial. “It’s perfectly fine to run a little bit every day or run a couple of miles a few times a week,” he explains.The key is balance. Combining high-impact exercises like running with low-impact activities allows for overall fitness without overstressing joints or accelerating facial aging. Strength training, flexibility exercises, and proper recovery further protect the body from long-term damage.Experts recommend adults aim for at least 150 minutes of moderate-intensity aerobic activity per week. Importantly, the exercise regimen should be sustainable and tailored to individual fitness levels, joint health, and long-term goals.Also Read | Cardiologist reveals 90 minutes of exercise can cut the risk of early death by 15%; what experts say about longevity secrets
