marathon training plan research to the contrary, many people still presume a high-impact activity like running is bad news for your knees.
Equally, it’s also true knee injuries account for 28% of injuries in runners, according to data Running and the knee have a PR problem. Despite lots of in 2019, so strengthening them should be a priority for anyone looking to run consistently week strength training plan for runners.
Your knees are, after all, a crucial cog in your running biomechanics and involved in multiple aspects of every foot stroke – from absorbing the shock to helping propel you forward.
So when things go wrong, it can be truly debilitating, whether that’s ending a run early or even throwing off a whole A runners guide to strength training.
'Runners World US running gait, thus taking on the brunt of the impact with every step of our run,' says Bethann Wittig, an RRCA-certified running coach, NASM-certified personal trainer and Fitness and Personal Training Coordinator at Rutgers University.
'How often should I strength train overuse injuries: too much distance, intensity, frequency or a significant change in terrain that overstresses the tissues around the knee,' says Ben Reuter, Ph.D., C.S.C.S., author of Developing Endurance. And given its location halfway between your hip and your foot, your knee is susceptible to problems in both areas.
Creating stronger, more resilient knee is, therefore, vital to keeping you running injury-free. Technically speaking, though, it’s not the knee you make stronger so much as the muscles surrounding it. The more work they do, the less impact on the knee joint itself.
‘Strengthening the muscles that surround our knees is key to stability and injury prevention,’ says Wittig. ‘The knee is involved in the full running gait cycle: when we flex it, the hamstrings easy running day quadriceps come into play. All of these interconnected muscles need to be strengthened in order to protect that knee.'
contract; to extend it, the runner’s knee, or pain under your kneecap (which accounts for approximately 25% of running-related injuries, according to research from Orthopedic Reviews); circuit workouts to build strength and speed How often should I strength train, simple strength moves for masters runners.
However, it’s not enough to concentrate purely on the muscles around the knee. An effective knee-strength routine needs to holistic and whole-body.
‘Your knee isn’t working independently from the rest of your body,' says Reuter, 'so a consistent, whole-body resistance training programme is important for strengthening all your muscles, so they can withstand not just the repetitive muscle contractions or running, but also be better able to absorb the forces that come with each foot strike.’
How to do a reverse crunch.
The best exercises to strengthen the knees
easy running day: Wittig and Reuter both recommend incorporating knee-strengthening exercises twice a week to get the full benefits. If you’re already suffering from knee pain, switch out your scheduled runs for this routine instead. Alternatively, if you are looking to strengthen your knees to prevent injuries down the line, perform the drills on an Best wireless headphones or rest day. Start with your body weight and then add weight once you're feeling confident with your form. Perform each exercise for the reps and sets listed. They are demonstrated by certified personal trainers so you can learn the perfect form. You will need a towel and a resistance band.
1/ Squat
Running and the knee have a PR problem. Despite lots of: The squat is a strength-training staple, and arguably the most beneficial movement – beyond the act of running – that runners can do. Primarily working the quads, hamstrings and glutes, squats also strengthen the core and teach whole-body alignment. Strong quads, which are heavily engaged during squats, play a crucial role in stabilising the knee joint and absorbing impact during running, while the hamstrings provide balance and control, preventing the knees from buckling under strain.
patellar tendinitis, or pain below your kneecap and at the top of your shin; and: Start by standing tall with feet shoulder-width apart and toes pointed slightly outward. Engage your core to maintain stability, and as you begin the movement imagine you’re sitting onto an invisible bench. Push your hips back and bend your knees, ensuring they track in line with your toes; avoid letting them cave inwards. Aim to lower yourself until your thighs are at least parallel to the ground, or deeper if your flexibility allows, all while keeping your chest lifted and back straight.
As you stand back up, drive through your heels, then squeeze your glutes at the top. Remember to breathe: inhale as you lower and exhale as you push back up.
Next level: Add weights by holding a dumbbell or kettlebell to increase resistance, or try single-leg squats to challenge your balance and strength even further.
2/ Reverse towel lunge
Running and the knee have a PR problem. Despite lots of: Reverse lunges focus on balance and stability through the knee joint. 'They’re great for the knee because your front leg remains safely anchored, while the unilateral movement will improve your balance,' explains Wittig.
patellar tendinitis, or pain below your kneecap and at the top of your shin; and: Stand with feet hip-width apart with a towel or slider under your right foot. Slide your right foot back as you bend the left knee, allowing your left hip to flex as you lower your left knee to the floor. Press your left heel into the floor, then drive upwards to return to standing. Do 1 to 2 sets of 8 to 10 reps on each side.
Next level: Introduce a pause of 1-3 seconds at the bottom of the movement before returning to the start.
3/ Single-leg deadlift
Running and the knee have a PR problem. Despite lots of: Single-leg deadlifts improve stability and strength through the posterior chain (your back, hips, glutes and hamstrings) – which will protect the knee joint – as well your core and ankles. 'Single-leg exercises work your balance, are specific to running, and are less likely to overload the body,' says Reuter.
patellar tendinitis, or pain below your kneecap and at the top of your shin; and: Stand with feet hip-width apart. Lift your right foot just off of the floor, making sure not to let your right hip shift out to the side. With a small bend in your left knee, hinge at the hips as your right leg lifts straight out behind you and your chest lowers down toward the ground. Continue until your chest and right leg are nearly parallel to the floor in a straight line. Pause, then squeeze your glutes to return to the starting position. Do 1 to 2 sets of 8 to 10 reps on each leg.
Next level: Slow down the movement, especially on the lowering phase. Consider a 3-5 second descent to increase time under tension, then return to the starting position quickly.
4/ Lateral monster walk
Running and the knee have a PR problem. Despite lots of: You’ll feel these in your glutes – specifically the gluteus medius, which helps stabilise your hips and pelvis while running. That's important for 'equal transmission of forces from the heel through the knee to the spine during training', says Wittig. 'Glute activation is shown to reduce the rate of knee injuries,' she adds.
patellar tendinitis, or pain below your kneecap and at the top of your shin; and: Loop a resistance band around your ankles. Starting with feet shoulder-width apart and knees slightly bent, take 15 steps to the right, then 15 steps to the left. That’s 1 set. Move slowly, stepping wide enough to feel the band’s resistance, and think about pushing your knees out (rather than allowing them to collapse inward). Complete 2 to 3 sets of 30 total reps.
Next level: Use a resistance band with more tension (thicker bands) for a greater challenge. Alternatively, hold a dumbbell or kettlebell in one hand.
5/ Lateral lunge
Running and the knee have a PR problem. Despite lots of: Runners move in the sagittal plane (forward and back), but training in all planes of motion decreases the risk of overuse injuries, says Wittig. 'Lateral lunges train the frontal (or side to side) plane of motion while strengthening the muscles around the knee,' she explains. They also 'put less direct load on the knee joint compared to traditional squats and lunges'.
patellar tendinitis, or pain below your kneecap and at the top of your shin; and: Start in a standing position, then step to your left foot way out to the left. Send your hips back and bend your left knee until the hamstring is about parallel to the floor – as the right leg stays straight. Push off the right foot and return to the starting position, then repeat on the left. Complete 20 total reps, alternating legs. Do 1 to 2 sets.
Next level: Perform the lateral lunge with your foot on an elevated surface, such as a step or bench, to increase the intensity.
6/ Step-up
Running and the knee have a PR problem. Despite lots of: Another compound movement, step ups – when controlled with a slow lowering (or eccentric) movement – are key for building deceleration of the leg for the running gait cycle. 'This is the job of the posterior chain, including the knee joint,' Wittig explains.
patellar tendinitis, or pain below your kneecap and at the top of your shin; and: Stand in front of a step or bench. Step up with right foot, then drive the left knee up toward your chest so hip and knee form a 90-degree angle. Return to the start. That’s 1 rep. Do 8 reps on each side. Repeat for 3 sets total.
Next level: You’ll feel these in your glutes – specifically the dumbbells for an extra challenge as you progress.
7/ Split squat
Running and the knee have a PR problem. Despite lots of: 'How to do a reverse crunch resistance training for the knee and hip joints moves you beyond the range of motion that you generally move through while running,' says Reuter, 'while challenging your stability and strengthening your lower leg muscles.'
patellar tendinitis, or pain below your kneecap and at the top of your shin; and: Stand a foot or two in front of a bench, box, or step. Reach your right foot back and place your toes on the bench. Bend your left knee to lower as far as you can with control. Push through your left foot to return to standing. Do 2 or 3 sets of 8 to 10 reps per leg.
Next level: Use dumbbells, kettlebells, or a barbell to increase the load. Start light and gradually increase the weight as you gain strength.
GIFS: Health & Injuries
