Building Stronger Knees for Better Running

Achieving robust knees might seem like an unattainable goal, yet with a few daily exercises, you can come remarkably close. Many individuals focus on strengthening their leg muscles while overlooking the crucial need to enhance the knee's range of motion and strength. By identifying the specific areas that require attention, you can significantly reduce training time while maximizing your outcomes.

While I often recommend that clients strengthen their core, glutes, and hip flexors for better knee health, today I’ll focus directly on the knees. I’m excited to share three targeted exercises that will bolster the muscles surrounding the kneecap (patella), thereby improving your running performance and reducing injury risk. The following movements are arranged from simplest to most challenging to gradually prepare your tissues.

Whether you are a sprinter or an ultra-marathoner, mastering these three exercises is essential for maintaining your health and speed on the track.

Note on Safety

This program is tailored for those who are generally healthy without known chronic conditions or musculoskeletal injuries that might pose a risk during these exercises. If you have any uncertainties regarding your readiness to start, I recommend consulting with a trusted healthcare professional. For individuals with a history of knee pain or injuries, you can still participate, but it’s crucial to proceed cautiously. Best of all, no special gym equipment is necessary, making it accessible to nearly everyone!

If you’re just beginning, aim to complete this brief program 3–4 times a week. Always listen to your body and refrain from pushing through any pain!

Warm-Up

Before diving into the exercises, consider engaging in light walking, seated knee extensions (without weights), or squats. A quick warm-up that involves flexing and extending the knee for 1–2 minutes will help ensure you're ready to tackle the exercises safely.

1. Decline Squat

Application: 2 sets of 10–15 reps

Instructions: This movement resembles a standard squat but requires your knees to track slightly over your toes as you lower yourself. It may feel unusual initially. Once you reach a challenging depth, push back up by engaging your glutes. If a wedge isn’t available, use household items like books or boxes to create a decline of about 15–20 degrees at the ankle.

2. Backwards Walking Lunges

Application: 10 reps per side

Instructions: Backward lunges are often overlooked but are incredibly beneficial for building stability and strength around the knee. Start by stepping back into position #2, keeping your weight distributed mostly through your front foot. Hold for 1–2 seconds, then return to a neutral stance, using both legs equally to come back up. As your knees strengthen, progressively shift more weight onto the back leg during transitions.

3. Pistol Squat with Chair

Application: 8–10 reps per side

Instructions: This variation of the pistol squat enhances single-leg strength and knee health. Begin by standing straight, lifting one foot off the ground, and hinging at the hips while keeping the planted foot's heel down. Control your descent until you tap the chair, and return to the starting position either by placing both feet down or performing a mini pistol squat. As you become more comfortable, aim to tap the chair lightly while maintaining weight on your lower body.