16/04/2025
Sore knees while running is super common, but thankfully there are a bunch of things you can do to help prevent it. Here’s a solid game plan:
🏃♂️ Form & Technique
Shorten your stride: Overstriding can put extra stress on your knees. Aim to land with your foot under your body, not way out in front.
Midfoot landing: Try to land more on your midfoot instead of your heel—it reduces impact.
Cadence: Aim for a cadence (steps per minute) of around 170–180. It keeps your form efficient and knees happier.
🏋️♀️ Strength Training
Glutes and hips: Weak glutes = more strain on knees. Add exercises like squats, lunges, clamshells, and bridges.
Core strength: A strong core keeps your whole kinetic chain in line.
Quads and hamstrings: Balance is key—keep both strong to support the knee joint.
🧘 Mobility & Flexibility
Stretch: Focus on your quads, hamstrings, calves, and IT band.
Foam roll: Especially around the quads and IT band. It can loosen up tension that pulls on the knees.
Ankle & hip mobility: Poor mobility in either can mess with your gait and stress your knees.
👟 Gear Check
Proper running shoes: Get fitted at a running store. Worn-out or improper shoes are a major culprit.
Orthotics: If you have flat feet or overpronate, custom or over-the-counter inserts can help.
Surface matters: Softer surfaces like trails or tracks are easier on your joints than concrete.
🕰️ Training Smarter
Don’t ramp up mileage too fast: Stick to the 10% rule—no more than a 10% increase in weekly distance.
Rest days: Your knees need time to recover, especially after long or hard runs.
Cross-train: Add swimming, cycling, or strength workouts to avoid overuse.
⚠️ When to See a Pro
If soreness turns into sharp or persistent pain, it could be a sign of runner’s knee, patellar tendonitis, or IT band syndrome. A physio or sports therapist can help pinpoint the issue and guide rehab.
Want me to build a sample weekly routine to prevent knee soreness?
