Running with low bone density

• Weight-bearing activity can help bone health, but high-impact running may not suit everyone with osteoporosis or prior fractures.
• Ask your doctor whether impact is safe for your T-score and fracture history — brisk walking or hiking may be better options.
• If cleared to run, stay on predictable surfaces; trail roots and ice increase fall and fracture risk.
• Balance training and hip strength reduce fall risk, which matters more than pace.
• Ensure adequate calcium, vitamin D, and protein as part of your overall bone-health plan.

Vertebral or hip fracture history usually requires individualized guidance before returning to impact sports.