You know it when it happens, too.
You've finally crested this dang hill and you're enjoying the smooth, well earned ride down ...and you feel it.
A deep, dull ache maybe right below the knee cap or almost inside it, underneath it, driving you bonkers with the occasional stabbing..
OR
You're half way through your long run, you've finally found your rhythm, and you're settling in.
And so is this new knee soreness.
Greeting you with every stride as you hit the pavement.
It's a vague feeling that just sort of spreads, but the intensity is gradually growing...
If you know, you know.
And it's a real pain when you have to select your races based on how your knees may feel.
Because face it: it's a gamble.
Or is it??
I know the online world is full of well-meaning advice for runners looking to solve relentless knee pain with ideas such as:
rotate your shoes
wear zero drop or some kind of minimalist shoes
get custom foot orthoses (incorrect use of the word is: orthotics)
wear a knee brace
work on your running form
take joint supplements
foam or theragun your quads
use Kinesiotape
warm up better
blah blah blah, the list goes on....
Are some of these helpful? Maybe.
(Like custom orthoses, trying a different shoe, working on your running form are all worth trying.)
Are most of these band aids for the real problem? Yes.
Feel free to play around with that list of ideas but just know...
The winning combination ALWAYS includes strength training.
Especially when it comes to conquering a hilly race or the longest long run of your life.
So what do you say to a strength circuit, made for runners with a penchant for knee pain, that can help clear up any knee pain you may be fighting with and help get you ready to tackle to new hills and running routes?
Let's hop in.
BUILD STRONG KNEES FOR PAIN FREE DOWN HILLS
Circuit:
2-3 sets each // LIGHT & medium weights
Runner's Wall Push with High Knee Kicks*
too fatigue, ea side
Runner's Wall Push with Alternating High Knees*
too fatigue, ea side
Bulgarian Split Squat (optional weight overhead)
30 Reps X weight
Step Up with Lift
30 Reps X weight
EXERCISES FOR STRONG KNEES ON LONG RUNS
Runner's Wall Push with High Knee Kicks*
here's where we talk about the little *
PRO TIP: this exercise and the one below make amazing warm up exercises especially if you're currently struggling with any sort of knee pain.
My favorite part: can you see how this looks like running? These quick kicks create fast contractions in your quad but also ask the opposite muscle teammate, your hamstrings, to join in and help control this quick motion, a lot like what happens with every stride (but usually slower). When both muscle teammates are involved, this can help reduce any excess load that's being placed on your knee resulting in pain.
It's just a great way to warm up and "wake up" your quad muscle, getting it ready for heavier work.
Runner's Wall Push with Alternating High Knees*
Still talking about the little *
PRO TIP No. 2: if you're currently experiencing knee pain, be gentle, cautious, and smart about using this exercise. But otherwise, you can see how this looks like running, right?
What's fun here is that it's still quad-focused/knee-focused, but it's a total body motion, like your running stride.
It requires fast, controlled muscle contractions. But here's the key. Most runners focus on bringing the front knee up and high because we can physically see it. But don't forget about the back leg. Think soft, strong, quiet, controlled landing. We want to absorb the impact of every stride, not be hulk-smashed into the ground.
Bulgarian Split Squat (BSS) (optional weight overhead)
I know what you're thinking. "I'll just skip this one..."
THE SECRET: if you skip this one, you'll keep having knee pain. (ok, not true, but it made the point). You can honestly do other single leg exercises. you do NOT have to start here. But eventually, I would suggest moving into some version of a BSS. And here's why:
The BSS in my opinion, is the closest exercise we have to replicating the strength and dynamic control that we need while we're running. So why wouldn't we use a tool like this? I know it's hard. I know (almost) no one likes them. They get even more spicy once we add jumping ;)
but for now, try these. Just body weight. Then add a weight. Then put that weight overhead. You'll be surprised how different it all feels and how strong you become ;)
Step Up with Lift
Don't ignore the coming down!
THE KEY: a lot of runners do step ups; and I'm very proud of you all! But were you making a HUGE mistake like me? For the longest time I would zone out during my step ups and I would make a crash re-entry to earth every time I stepped down.
Focus on a soft landing and landing with control with these step ups. The added lift should help make this just interesting enough for your brain (and your core) that you stay tuned in and remember to control your landing.
Because yes, we build quad and glute strength stepping up, with a weight, fighting against gravity, in a position that looks like running, but that's not always where your knee hurts. Knee pain can happen on impact, once your foot comes back into contact with the ground. Your deliberate controlled stepping down during this exercise is what helps fixes that pain.
WRAPPING UP
If you only take ONE THING AWAY, let it be this!
(ok, two things.)
You don't have to suffer, plead, or gamble with knee pain while you run or race. It does not need to define future training cycles or what races you sign up for next.
Quad and glute strength is non-negotiable.
Building quad strength requires you lift heavy.
And this may mean getting uncomfortable by picking up heavier weights.
It may mean finally embracing the evil exercise that is bulgarian split squats.
Trust me, for years I tried to avoid them.
And my right knee pain would get 50% better with regular squats.
But to be honest, there was time where I back squatted 400lbs and I STILL had right knee pain when I ran.
Why?
Because I had crappy SINGLE LEG strength.
It's different.
There's just no getting around it.
And especially for runners where every stride is a single leg squat for miles on end, we can't avoid it.
We HAVE to strength train like runners, working on single leg stability, balance, eccentric quad strength, hip girdle stability,....all the things.
But luckily for you, you have a dynamite place to start with this week's exercises.
But what if it could be even better?
How about a strength program that's designed for your running training plan?
One that fits right into it, is adapted to your busy life, and helps you build the exact quad and single leg strength you need to skip the knee pain for your next race?
How about a physical therapist and runner as your strength coach to help make sure that knee pain stays away, helping you feel stronger, more confident, and running better?
promise, it's possible.
That's what RACE READY is all about.
A one-on-one strength and coaching program that's centered around you, adapted to your chosen running training plan that answers the questions of "What strength exercises do I need to do? How often? With what weight? and do I keep lifting while I taper?" Interested? Sign up for the RACE READY WAITLIST here and be the first to know when coaching spots open up!
Until next time, running fit fam
Dare to Train Differently,
Marie Whitt, PT, DPT //@dr.whitt.fit
P.S. If you're looking for even more runner-specific strength exercises, check out my FREE strength resources for runners HERE!
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