As you all may know, I love to run! It is because of this love for running that I have been reading up on how I can become a better runner and save my knees from wear and tear. I’ve come across various articles that all seem to say the same thing. It’s not running that is bad for your knees, it is how you run and perhaps preexisting conditions that could cause knee problems. Running in itself is not bad for your knees when done properly with good form. Like with any exercise- you can cause injury or pain when done with bad form or technique.
There are some factors to take into account that could impact whether or not you could develop knee issues from running. Examples of these are things like having a high foot arc (supinating) causing you to rolls outward when running. The other is having a low arc (pronating) causing your foot to roll inward. Other factors such as carrying extra weight adds stress to the knees. Muscle strength imbalance and improper shoes all play a part in what can cause potential issues.
Running Form
Running form is something I use to never think about. When I became a running coach, I learned it’s just as important as all the other aspects running.
It’s important to have good posture when running. Shoulders should be back, stand tall with head up and in a natural position. Shoulders should be relaxed and your arms should hang at a 90 angle at your sides with hands relaxed. The less tense you are running the less energy you use. Whether you run heel to toe or not- the idea is that you are pushing off the ground. It’s recommended to land on the balls of your feet. This will cause less stress on your knees and allow you to push off more rather than pounding your heels into the ground. If the heel to toe method is your natural way to run, then look into getting a shoe with more cushioning.
The Correct Running Shoes
Along with proper running form, wearing incorrect shoes can cause pain and discomfort in your knees. You may also find you need a particular shoe insert that provides the right support for your feet. I feel that the correct shoe can make all the difference. There are a variety of shoes out on the market that are specifically for running. However, they are not all created equal. Some are for stability; some offer more cushioning and some have a little of both. I recommend going to a specialty running shoe store where someone there can assess your running form. They can video you running and see where you are landing on your feet. Then they can provide you with feedback and options on the type of shoe recommend for running.
Run Pain & Injury Free
Some other ways to avoid pain and injury to your knees is to not run too much too soon. This can cause damage to ligament and muscles. Running without any strength training is not good either. A balance of running 2-3 days a week mixed with cross training and strength training is best. This will give you the muscular development and flexibility to run injury free with good form. Strengthening the quadriceps and hamstrings is important for runners because they support the knee joint. Performing exercises with light to moderate heavy weight with high repetitions will help build strength and muscular endurance.
If you enjoy to run, but have knee pain- look at your shoes first. If you do run with the right shoes, but they are worn down to the point where they offer no support or cushioning anymore- then it’s time for a new pair. This is a reason I like having inserts in my shoes. They offer me the type arc support my foot needs and helps extend the life of the shoes. Most of the time my shoes wear out long before my inserts do. I recommend checking out Superfeet. My husband and I swear by them. Wearing inserts can help solve the issue with over or under pronation. They also prevent foot injuries. I use to get plantar fasciitis occasionally, but I’ve had no issues since wearing my Superfeet!
https://www.superfeet.com/en-us
If you want to run happy and prevent damage to your knees- find the right shoes, be sure you are running with good form and don’t over train. Strength train to build the muscles in your legs that support your knee joint along with all other muscle groups, especially your core.
Happy running!