Knee Exercises For Runners

Knee Exercises for Runners

These exercises will help strengthen the muscles around your knees, improve your running, and prevent knee pain. They target all the muscles that support your knees and stretch the iliotibial band (ITB), which runs along the outer thigh.

You can do these exercises before or after your runs, indoors or outdoors, whenever it’s convenient. If you do them every day, you should start seeing benefits in about two weeks.

Important: You shouldn’t feel any pain while doing these exercises. If you do, stop and talk to a doctor. These exercises are not suitable if you already have a knee injury.

Exercises

1. Knee Bends

   • How to do it: Stand a foot away from a wall with your feet hip-width apart and pointing slightly outward. Slowly slide your back down the wall by bending your knees, keeping them behind your toes. As you stand back up, tighten the muscles above your knees and your buttocks.

   • Sets/Reps: 3 sets of 10 reps

   • Tip: You can place an exercise ball between your back and the wall for smoother movement.

2. Thigh Contraction

   • How to do it: Sit up straight in a chair. Straighten and raise your right leg until it’s straight, with your foot pointing slightly outward. Squeeze the thigh muscle and hold for 15 seconds. Repeat with the left leg.

   • Sets/Reps: 3 sets of 15 seconds for each leg

   • Tip: Add ankle weights for a bigger challenge.

3. Straight Leg Raises

   • How to do it: Sit up straight in a chair. Raise your left leg until it's horizontal, keeping your foot pointing slightly outward. Move your leg up and down 10 times while keeping the thigh muscle tight. Don’t let your foot touch the floor. Repeat with the right leg.

   • Sets/Reps: 3 sets of 10 reps for each leg

   • Tip: You can also use ankle weights.

4. Hamstring Stretch with Thigh Contraction

   • How to do it: Sit on the edge of a chair with your right leg bent and your left leg straight, heel on the ground. Bend forward toward your left leg to stretch your hamstring while tensing the thigh muscle. Repeat with the other leg.

   • Sets/Reps: 3 sets of 15 seconds for each leg

   • Tip: Keep your back straight and bend from your hips.

5. ITB Stretch

   • How to do it: To stretch your right ITB, cross your right leg behind your left leg. Keeping both feet on the ground, lean to your left side and push your right hip outward.

   • Sets/Reps: 3 sets of 15 seconds for each leg

   • Tip: Don’t bend forward; you should feel the stretch along your outer thigh and hip.

6. Squats

   • How to do it: Stand with your feet shoulder-width apart, toes pointing slightly out. Lower yourself by bending your knees until they’re at a right angle, keeping your back straight.

   • Sets/Reps: 3 sets of 10 reps

   • Tip: Don’t let your knees go past your toes.

7. Single Leg Squat

   • How to do it: Stand with both feet hip-width apart. Lift your left foot off the ground and balance on your right leg. Lower yourself slowly, ensuring your knee doesn’t go past your foot.

   • Sets/Reps: 3 sets of 5 reps for each leg

   • Tip: Keep your movements slow and controlled.

8. Wide Stance Single Leg Squat

   • How to do it: Stand with your feet slightly out. Shift your weight onto your right leg, lifting your left foot off the ground. Lower yourself while keeping your right knee aligned with your foot.

   • Sets/Reps: 3 sets of 5 reps for each leg

   • Tip: Don’t let your knee extend over your toes.

9. Lunges

   • How to do it: Stand with your right leg forward and left leg back. Lower into a lunge, keeping your weight on your heels. Push back up to the starting position.

   • Sets/Reps: 3 sets of 5 reps for each leg

   • Tip: You can try walking lunges for an added challenge.

Couch to 5K Running Plan

If you’re new to running, consider trying the Couch to 5K program. It helps you get off the sofa and running in just 9 weeks.

The One You Couch to 5K app offers different coaches and helps you track your progress. Download the app from the App Store or Google Play.