The 2026 London Marathon returns on Sunday 27 April, with more than 56,000 runners set to take on the 26.2-mile course through the capital. As one of the world's most iconic races, it's clear that running remains as popular as ever.
As always, there's plenty of chat and claims about running on socials, from fears of bad knees to “runner’s face”. So what's the truth behind the claims?
Is running bad for your knees?
The idea still spreads quickly online, especially on platforms like TikTok, where clips warning that running is bad for your knees often rack up thousands of views - sometimes without much scientific backing.
While high-impact movement might sound damaging, running actually helps strengthen the muscles, ligaments, and cartilage that support the knee joint.
Professor Stuart Gray works at the University of Glasgow and is an expert in muscle and The chemical processes that happen within living things (such as how they digest fats and sugars) in order to stay alive. health.
He told BBC Bitesize that the risk of conditions which can impact our knee health is slightly lower in people who run in their spare time than in people who don't get a lot of exercise. Prof Gray explained that "running strengthens cartilage and muscle providing greater strength and stability around the knee joint."
He added there are some situations where it can be bad, especially when people start running further distances than they're used to. If, for example, someone started running far more than they were used to while preparing for a marathon, there is a possibility it could lead to a knee injury.
The North Run (the UK’s most famous half marathon), further debunks this myth and emphasises Prof Gray's words by claiming knee problems are more likely to come from training errors rather than running itself. Increasing mileage too quickly, poor running form, inadequate footwear, or pushing through pain are the real culprits. With a gradual training plan, good technique, and proper recovery, running can actually support joint health rather than harm it.
What is runner's face and is it real?
There's lots of chat online about “runner’s face” and the idea that long-distance running can make people look gaunt or prematurely aged. But what exactly is it, and how much truth is there behind the claim?
The term is often used to describe features like hollowed eyes, sagging cheeks, and more weathered-looking skin leading some to believe that the repetitive motion of running might reduce skin elasticity over time.
But the reality is far less alarming. GB Coach and Running With Us founder Nick Anderson told Other Side of the Story there is no data to support this argument. “All the older athletes I know look great, are full of energy and lead busy exciting lives. Being fit at an older age is a wonderful thing and life is for living. I think running and being fit and healthy keep you looking young and feeling younger.”
Prof Gray agrees: "The notion of a runner's face often does the rounds, but this is not true. Some of these things are simply that runners are quite lean, but mostly if this is seen in people it is due to sun exposure, from being outside running for long periods of time and the normal advice of drinking fluids and using sun lotion will stop it. But it's not running - it's the sun!"
Regular running is widely associated with long-term health benefits, from improved cardiovascular fitness to better overall longevity.
These changes are usually linked to other lifestyle factors that often accompany endurance training such as increase exposure to UV rays, dehydration and low body fat levels - common in long-distance runners. With proper hydration, nutrition, and sun protection, there’s little reason to worry that your miles are adding years to your face.
Is daily running healthy?
It’s a common belief especially on social media, that if you’re not running every day, you’re not doing enough. “Run streaks” and daily mileage challenges can make it seem like consistency means never taking a break.
Our experts are in full agreement on this issue - in that you don't need to get your running shoes on every day to see the benefits.
Prof Gray said that running every day can make you "stale" and rest days are really, really important. He added: "That's not to say that, to a point, more training will lead to greater improvements but it needs to be built up slowly. It depends on your goals and your starting level. Running even once a week, to begin with, will give benefits and improvements in running performance and fitness."
Nick confirmed this. "You definitely don’t need to run everyday to see fab results," while adding that rest is just as important as the runs themselves. Your body needs time to recover and adapt, which is when fitness actually improves. Without it, you’re more likely to experience fatigue, burnout, or even injury. It's about "finding a balance and routine that works for you and sees progression with a smile".
How to spot the fact from the fake
With so much advice online it can be hard to know what’s actually true. Here are a five top tips to help you separate fact from fiction:
1. Check the source: Is the claim coming from a qualified expert, like a sports scientist, doctor, or physiotherapist? Or just a viral post with no credentials behind it?
2. Look for evidence, not opinions: Reliable advice is usually backed by research, data, or established organisations not just personal experience or bold claims.
3. Use trusted websites: Stick to well-known, reputable sources like major health organisations, universities, or established running bodies rather than random blogs or social posts.
4. Be wary of clickbait headlines: Claims like “running will destroy your knees” or “you must run every day” use strong emotions to make you want to click on the link and find out more. It means more hits for whoever posted the story, but the truth is usually more balanced than they are claiming.
5. Cross-check information: If multiple credible sources are saying the same thing, it’s more likely to be accurate. If it only exists in one viral video, take it with a pinch of salt.
Not sure if the news you’re seeing on social media is true or false? Can you always tell if the things you see online are real or fake? Learn how to get the other side of the story with our quizzes, videos and explainers.
Do we feel happier when the sun's out?
What is SAD and does daylight really affect our mood?
Is it illegal to talk to dolphins?
Are they really so intelligent they'll give secrets away?
