As a long-distance runner, I know all too well the impact that knee pain can have on us runners – it’s like an invisible shackle that holds us back and prevents us from enjoying our runs to the fullest. But don’t worry, today I’m going to share with you Tofu’s experience and know-how on how to run correctly and thus prevent that nasty knee pain.

First, we need to understand the origin of knee pain. In many cases, knee pain stems from our wrong posture while running. Therefore, the first task is to correct our running posture – which is not easy, but definitely not impossible.

The Importance of Running Posture

When running, every movement we make and every angle we take affects the stress placed on our knee joints. Therefore, proper running posture is the first step in preventing knee pain. For example, you need to keep your body leaning forward, which enables your body weight to fall on your forefoot and reduces the impact on your knees. You also need to keep your stride moderate while running; if your stride is too big or too small it will put extra pressure on your knees.

Strengthen your muscles to protect your knees

The stability of your knee joint depends a lot on the surrounding muscle groups. Strong and powerful thigh muscles can share more pressure and protect the knee joint during running. Therefore, strengthening leg muscle strength training is extremely important. There are many specific exercises, such as deep squats, leg curls and standing jumps. By performing these exercises regularly, you will find that your knees become healthier and less prone to injury.

Pick the right running shoes

You may be wondering what running shoes have to do with knee pain. Well, to tell you the truth, it has a lot to do with it! Every time you touch the ground, your running shoes absorb some of the impact and reduce the pressure on your knees. If your running shoes don’t fit properly and don’t provide enough support and cushioning, the chances of knee injury will be greatly increased.

Don’t overtrain

It is the desire of many runners to achieve better running performance in a short period of time. But you have to keep in mind that overtraining may backfire and overwork your knees, surprisingly increasing the risk of injury. You need to set up a sensible training program, and each time you increase the amount of running you do, you should not exceed 10% of the previous run.

Honor the recovery period

The recovery period is the time when your body rebuilds and strengthens itself and you need to give it enough attention. If you start your next workout immediately after an intense training session and don’t give your body enough time to recover, knee pain, swollen ankles, and other problems will ensue.

I get very frustrated whenever I hear that someone is unable to continue running because of knee pain. Running is an excellent exercise that not only strengthens our cardiorespiratory fitness but also makes us physically and mentally healthier. Therefore, I hope that my sharing will help you and take you to run for a healthy life!

Cross-country running, marathon, long-distance running …… Every run is a challenge and a struggle with the self. When you overcome the limitations of your knees and are no longer plagued by pain, I’m sure you’ll feel more freedom and joy than ever before. So don’t give up and keep going! As long as you pay attention to the details of your running process, pay attention to the correct running posture, strengthen your muscles, choose the right running shoes, and reasonably arrange your training and rest time, the limitation of your knees will no longer restrict your pace.

In my many years of sports career, I have witnessed many runners getting rid of their knee pain and moving towards higher goals. Their perseverance and hard work is something I admire greatly. So, whether you are a beginner or an experienced runner, I encourage you not to give up, keep training and run for a healthy life! Cheer up!