By Karin St. Aubin, NASM Certified Personal Trainer, NASM Certified Nutrition Coach, Ultramarathoner

As a fitness trainer for endurance runners, I’ve seen my fair share of injuries. One of the most common areas where runners experience pain is the knees. With every stride you take, your knees bear the brunt of your weight and the impact of your foot hitting the ground. That’s why it’s crucial to take good care of your knees to prevent injuries.

Here are some tips to help protect your knees as a runner:

  1. Wear proper shoes: Invest in a good pair of running shoes that are designed for your foot type and the type of terrain you run on. Running shoes should provide good support and cushioning to absorb the impact of each stride. Running in old, worn-out shoes can increase your risk of knee injury.
  2. Warm-up properly: Before your run, take some time to warm up your muscles and joints. A good warm-up can help prevent injuries and reduce the strain on your knees. Try some dynamic stretches, such as walking lunges or high knees, to get your blood flowing and your muscles warmed up.
  3. Strengthen your legs: Building strength in your leg muscles can help support your knees and reduce your risk of injury. Focus on exercises that target your quads, hamstrings, and glutes, such as squats and lunges. You can also try incorporating some plyometric exercises, such as box jumps or jump squats, to improve your power and explosiveness.
  4. Cross-train: Mixing up your workouts can help reduce the strain on your knees from repetitive running. Try incorporating some low-impact activities, such as swimming, cycling, or yoga, into your routine. These activities can help improve your overall fitness and give your knees a break from the pounding of running.
  5. Cool down and stretch: After your run, take some time to cool down and stretch your muscles. This can help reduce soreness and stiffness in your joints and muscles. Focus on stretching your quads, hamstrings, calves, and hips. Hold each stretch for at least 30 seconds and don’t bounce.

Remember, taking care of your knees is essential for staying injury-free and enjoying your runs. If you do experience knee pain or discomfort, it’s important to address it promptly. Resting, icing, and seeking professional medical advice can help prevent minor issues from turning into major problems.

In conclusion, as a runner, you must prioritize knee health to keep running without any issues. Following the above tips, wearing proper running shoes, warming up and cooling down, cross-training, and strengthening your legs can help you protect your knees and avoid knee injuries.

If you’re looking for more information on running and knee health, check out the Runner’s World guide to knee pain, which provides practical advice for runners looking to protect their knees.

Photo By;Ketut Subiyanto. Obtained via