Noel Prescott is a marathon runner who ran Boston in 3 hours 8 minutes. A workout enthusiast, Noelle enjoys creating content that inspires others to get moving. She loves spending time with her family and friends, and is always up for a good conversation.

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There are few things in life that can derail your running goals like poor knee health. Knee pain is one of the most common injuries for runners and can be incredibly frustrating. Fortunately, there are some great exercises you can do to help keep your knees healthy and strong. This blog post will share 7 best knee exercises for runners. Our knees are indicators of health. Keeping them strong and healthy is important to ensure that we remain active and independent in our daily lives.

Running has many benefits. That’s why it’s important to practice exercises that help strengthen the muscles around your knees. This will not only keep us fit and able to participate in activities that we might not otherwise enjoy. But it also helps reduce our potential for joint pain as we age. Whether you’re looking to prevent future injuries or ease existing pain, these exercises will help get you on the right track. so let’s get started!

disclaimer: These exercises are not meant to replace physical therapy or professional help. A personal trainer and marathon runner provided these exercises, but always talk to your doctor before adding any new activity to your routine.

What is ideal for knee strengthening? – Simple and ideal exercise for runners

The key to longevity is healthy joints and muscles. Runners balance high-intensity workouts with strength and recovery. To strengthen your knees, consider adding these exercises to your routine:

#1 Walking Backwards – Runner’s Favorite Exercise

Backwards walking is an often overlooked exercise for knee health and general fitness. In fact, there are distinct benefits of including this form of exercise in your daily routine. Walking backward can activate different muscle groups than walking forward, resulting in well-rounded muscles, which directly improve knee health.

Incorporate running backwards at an incline for more intensity and aim for 5X 100m. Add as much distance as possible. Running backwards (observing your surroundings) can build power and increase speed.

#2 Tibialis Raise – Knee Exercise for All Athletes

The tibialis anterior muscle is an essential part of our body, located on the inside of the leg just below the knee. This remarkable area helps us to propel ourselves forward and reverse our feet – something countless people do unconsciously every day!

Strengthening this muscle is important for maintaining your knee. The tibialis raise is like a reverse calf raise. All you need is a wall. Plant your glutes on the wall and lean forward. Keep your feet at a distance of about 6-12 inches from the wall. Find the distance that works best for you. Raise your toes so that only your heels are contacting the ground.

Try 10 reps and 3 sets with one minute of rest in between, and work your way up to 25 reps. Hold your lift for 3 seconds, or try a single leg lift to add variety or intensity.

#3 Reverse Sled – Bulletproof Knee Exercise

This exercise is a more intense version of running backwards and can be modified. The reverse sled strengthens the knees and legs and can bring cardio benefits to your routine. You can start with a partner by holding a rope as resistance or loading a sled with 45 pounds or more of weight as you gain strength. Start slow and increase the speed until the speed becomes difficult. If space allows, do 3 reps of 200m. This can be modified to 6 reps of 100m.

#4 Stairs – Low Intensity Knee Exercise

Stairs are an excellent exercise for people of all ages and are surprisingly easy on the body! Unlike weight lifting, the intensity is lower, and there is less chance of injury. Going up and down the stairs will improve your strength and give your knees a solid workout.

It has also been suggested that regular use of stairs may help prevent injuries later in life and increase bone mineral density. The best part is that you don’t need any special equipment to get started. Just go to the nearest stairwell and climb those stairs!

#5 Split Lunges—The Ultimate Runner’s Exercise for Knee Health

Split squats are ideal for runners, especially when considering knee strength and lower body mobility. In the lunge position, keep your back straight and neutral as you lower down. The goal is to go as deep as possible and keep your knees over your toes.

Make sure the opposite knee is relaxed and slightly bent at the knee. When first getting involved, use body weight and try for 10 reps per leg. Prepare to add weight to your back and do more sets.

#6 Knees to the Floor – Efficient Knee Strengthening Exercise

This exercise is intense and depends on consistency and patience. Mastering this exercise will completely transform your knees and keep you running all season long. Listen to your body and progress throughout the exercise, but use a rail for support the first time you try this exercise.

To do this exercise, stand on your toes and bend your knees slightly and keep your back straight. Keep your heels off the floor, and with control, bring your knees to the floor as you bring your back together to the floor.

When your knee reaches the floor, allow your front leg to rest on the ground with your glutes resting on your heel, bringing your back to the floor. Hold for 3-5 seconds, then use your glutes and hamstrings to lift your back off the floor. This brings your final position to rest on your knees.

#7 Deep Squat – Lower Body Mobility

Deep squats require concentrated effort but provide mobility to the lower body. Muscles require coordination, and the muscles around your knees will thank you. It’s important to work your lower body muscles together, strengthen your form and posture, and avoid allowing your knees to bend.

Its advantage can be seen later. Still, by holding a deep squat for as long as possible, up to a full minute, your lower-body muscles gain more strength and resistance over time. Deep squatting can help you stay fit and active now and in the future. Start with your heels together, and walk forward until your feet are completely flat on the floor and your hamstrings and calves are touching.

frequency of knee exercises

Taking the time to properly care for your knees can help you power through training plans and reach peak performance during runs. Weekly knee exercises are an essential part of any athlete’s routine. Also, make sure restful recovery is included in your plan – it will be worth every second!