Jul '24 • General Discussion
How To Run Without Knee Pain
If you’re dealing with knee pain, then there is one thing you will want to start doing immediately.
Knee pain is very common amongst runners. You hear all the time how running ruins your knees and that if you run marathons, then you will never be able to walk again.
And that can be true if you don’t take care of your knees.
When I was training for my first marathon, I actually injured both of my knees.
I got Runner’s Knee because I overtrained. I tried going from not running at all to running five times a week.
Which is one of the reasons why I recommend only running three times a week, especially if you are training for your first half or full marathon.
But that’s beside the point for this post.
Now to clarify, I am talking about how to treat Runner’s Knee and just discomfort in the knee. I’m not talking about how to treat a torn ACL or MCL.
I’ve personally worked 1-1 with a few runners who’ve had knee pain and what we found causes the pain is weak hips/glutes and quads.
And this makes sense because if you ask a physical therapist how to treat knee pain they say to strengthen your quads and hips/glutes.
And so every Wednesday, I had them do hip/glute and quad isolated strength exercises.
Here is a list of hip/glutes & quad strength training exercises that you can start doing today:
You can do a modified version of these with dumbbells so you can workout at home, but I highly recommend getting a gym membership.
Not only is the equipment better, but you also are able to use a heavier weight which is essential for getting stronger.
#1 - The Hip Abduction Machine
#2 - The Hip Abductor Machine
#3 - Barbell Glute Bridges
#4 - Quad Extensions
#5 - Dumbbell Cannonball Squats
#6 - Leg Press Machine
#7 - Walking Lunges (as long as it doesn’t hurt your knees)
They would do four sets of 10 to 12 reps for each exercise with a 60 second rest between each set.
This workout takes about 45 minutes to complete.
Add these exercises into your weekly routine for the entire duration of your marathon training, and watch your knee pain go away.
Tony
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How To Run Without Knee Pain
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