The buzz from last weekend’s London Marathon, which saw a world record win for Sebastian Sawe in advanced ‘squishy’ soled Adidas racing shoes, is expected to inspire many spectators to take up running and enter the 2027 ballot. With the shoes now landing in the shops today, a leading joint expert is urging caution, particularly around footwear choices and doing too much too soon.
Consultant Orthopaedic Surgeon, Nurul Ahad at Practice Plus Group Hospital, Ilford, said: “If you’re used to a certain type of running shoe, stick with it. Don’t be swayed by trends or what elite athletes are wearing. What works for an elite runner may not suit your joints or biomechanics.”
He warned that ultra-cushioned “squishy” running shoes can alter natural movement: “They may feel more comfortable than traditional running shoes, but they can reduce stability and proprioception, which in some runners increases stress on the knees and hips or affects pronation.”
Rather than just copying elite athletes, Mr Ahad suggests getting your running style assessed before investing in new footwear. He says: “Professional gait analysis, where your running style is observed on a treadmill, can ensure you’re in the right running shoes for your body and style of running. Ultimately, running can be excellent for joint health, but only if you progress sensibly and don’t just follow trends.”
Commenting on joint health more broadly, Mr Ahad added: “Running isn’t inherently bad for your joints. In fact, it can strengthen them and improve muscle support, even helping to protect against conditions like osteoarthritis. The issue is when people do too much, too soon, which is when we see injuries.”
Research shows that knee, thigh, hip, and lower leg injuries are the most frequently reported issues after marathon running. These often include overuse conditions such as medial tibial stress syndrome (shin splints), iliotibial (IT) band syndrome, plantar fasciitis, and Achilles’ tendinopathy – affecting up to 42% of amateur runners during training.
For those inspired to take part in the 2027 London Marathon, or other running events, Ahad stresses the importance of preparation: “A marathon is a huge training commitment and should not be taken lightly. You need to follow a structured, specialist training programme to reduce the risk of injury during training.”
He added: “Each year, during marathon season, we see a wide range of participants, from younger runners to those in later life, even into their 80s, which shows running can be enjoyed for many years with the right preparation. But the key is building up mileage gradually.”
His advice for beginners is to start small: “Rather than signing up to a marathon straight away, try initiatives like the Couch to 5K app or a local Parkrun first, and then assess whether you, and your joints, are ready to go the distance.”
He also reassured those worried about joint pain: “If you’re inspired to run but your knees or hips aren’t currently up to it, it’s worth seeing a specialist, as a few tweaks can help prolong your running and sports hobbies. There are a range of non-surgical options available. Treatments such as hyaluronic acid injections can help cushion the joint, while steroid injections can reduce inflammation and make activity more comfortable.”
He added: “We are also starting to see newer treatments entering the private healthcare market, such as permanent hydrogel injections (Arthrosamid). This is a synthetic injectable shock absorber that can be used in the knee and may offer longer-term symptom relief for suitable patients.”
Mr Ahad cautioned against unrealistic expectations following joint surgery: “While many patients return to an active lifestyle after joint replacement, high-impact activities like running are not generally recommended after a hip or knee replacement, as they can increase wear on the joint over time.”