Running is an excellent way to stay fit, boost cardiovascular health, and clear the mind. However, for many runners, knee pain becomes a frustrating obstacle, often leading to discomfort, injury, or the need to stop running altogether. While running itself isn’t inherently bad for your knees, poor technique, improper footwear, and muscular imbalances can increase the risk of injury. The good news is that with the right approach, you can run safely while protecting your knees from unnecessary strain.
1. Focus on Proper Running Form
Your running posture and mechanics play a huge role in knee health. Poor form can lead to excessive strain on the joints, increasing the risk of pain and injury. Here are some key adjustments to keep in mind:
- Keep your posture upright, with a slight forward lean from the ankles rather than the waist.
- Land with your foot directly beneath your body, rather than reaching forward with your heel. A midfoot or forefoot strike can help reduce impact compared to a heavy heel strike.
- Keep your cadence (steps per minute) higher to reduce stress on the knees. Aim for around 170–180 steps per minute.
- Engage your core and glutes to provide stability and support proper alignment.
2. Strengthen the Right Muscles
Your knees rely on strong, stable muscles to absorb impact and control movement. Weakness in the hips, glutes, and quadriceps can place excess strain on the knees, leading to pain over time. Incorporate these exercises into your routine:
- Glute bridges – Strengthens the glutes and supports hip stability.
- Step-ups – Engages the quads and glutes to build knee control.
- Lunges – Improves single-leg strength and balance.
- Calf raises – Supports ankle stability and reduces excess knee strain.
- Planks and core work – Helps maintain proper running posture.
3. Choose the Right Footwear
Wearing the wrong running shoes can lead to improper foot alignment and knee pain. Look for shoes that match your foot type and running style. If you’re unsure, a professional gait analysis can help determine whether you need more cushioning, stability, or arch support. Avoid shoes that are too worn out, as old shoes lose their ability to absorb impact.
4. Run on Softer Surfaces When Possible
5. Prioritise Recovery and Mobility
6. Listen to Your Body
Mild soreness is normal, but persistent knee pain is a sign that something isn’t right. If discomfort continues, seek professional advice. Chiropractic care and movement assessments can help identify underlying imbalances and prevent injuries before they become serious.
By focusing on form, strength, and recovery, you can keep running without putting unnecessary strain on your knees. Take care of your body, and it will take care of you on every run.