Knee exercises for runners

These knee-strengthening exercises will help with your running, strengthen the muscles around the knee and prevent knee pain.

The exercises strengthen all the muscles supporting the knee and stretch out the iliotibial band, known as the ITB, which runs down the outside of the thigh.

They can be done as part of your warm-up before a run or as a cool-down routine after a run, outside or indoors, or whenever is most convenient.

You should not feel any pain when doing these exercises. If you do, stop immediately and seek medical advice. These exercises are not suitable for people with an existing knee injury. If you're not sure if they're suitable for you, check with a GP or other health professional first.

Wall squats

A man doing a wall squat with his back against a wall, feet apart and knees slightly bent. — Slide your back down the wall by slowly bending your knees. Do not let your knees go past your toes. Let the knees point in the same direction as your toes. As you come up, focus on tensing the muscle above your knee and your buttocks.

Tip: place an exercise ball between your back and the wall for smooth movement

Thigh contraction – 10 sets of 5 seconds with each leg

A man sitting on a chair with hands on hips, the left foot flat on the floor and the right leg straightened and raised. — Sit up straight on a chair. Slowly straighten and raise your right leg until straight with your foot pointing slightly outwards.

A man shown from the side, sitting on a chair with the left foot on the floor and the right leg raised and straightened. — Squeeze your right thigh muscles and hold this position for 5 seconds. For the exercise to be effective, you should keep tensing the muscle above your knee. Repeat with the other leg.

Tip: for more of a challenge, perform with an ankle weight

Hamstring stretch with thigh contraction – 3 sets of 15 seconds with each leg

A man sitting on a chair with hands on hips, the right foot flat on the floor and the left leg straightened with the heel on the floor and toes pointing up. — Sit on the edge of a chair. Keep your right leg bent and straighten your left leg, placing the left heel on the ground with your foot pointing slightly outwards.

A man sitting on a chair with the left leg straightened and heel on the floor, while leaning forwards from the hips. — Keeping your back straight, bend towards your left leg to stretch your hamstring while tensing the muscle above your knee at the same time. Repeat with other leg.

Tip: keep your back straight and bend from the hips, you can do the move looking straight ahead or looking straight down.

Squats

A man squatting with feet apart, knees bent and arms held out in front. — Lower yourself as if you're going to sit down, by bending your knees to no more than a right angle. Keep your back straight and do not let your knees go past your toes.

Lunges – 3 sets of 5 reps with each leg

A man standing in the lunge starting position with the right leg forward and left leg back. — Stand in a split stance with your right leg forward and left leg back.

A man in a lunge position with the right leg in front with the knee bent and the foot flat on the floor, and the left leg behind with the heel raised and left knee near the floor. — Slowly bend the knees, lowering into a lunge until the right leg is nearly at a right angle. Keeping the weight on your heels, push back up to the starting position. Keep your back straight and do not let your knees extend over your toes.

Couch to 5K running plan

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