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Digital Subscriptions > Women’s Running > October 2019 > Prevent knee issues

Prevent knee issues

Running being bad for your knees is a myth, especially if you strengthen your leg muscles in the right way with these exercises, says Anne-Marie Lategan

WORKOUT

Running damages your knees? That’s a myth. If you strengthen the muscles in your legs and keep all the muscles flexible you will not damage your knees through running.

This programme will help to strengthen the muscles in your legs and help protect your knees. There are also a few balancing exercises, as leg muscles can only be as strong as the nerves supplying them. In other words, if you have poor balance your injury risk will be higher.

►Warm-up

Use a dynamic warm-up to increase your heart rate and blood circulation. Stand on your right leg and step forward and backwards. Repeat 10 times and then repeat on the other side.

►Sets and reps

Perform two sets of 15 repetitions of each exercise at least twice per week.

►Cool down

Ensure you stretch your back, hip flexors, front thighs, back of thighs and calf muscles. Hold each stretch for at least 40-60 seconds. Holding your stretches for only a short period of time will improve your mobility but not your flexibility.

GO PRO!

To increase the intensity of your workout, use a stronger resistance band. You could also increase the repetition and add an additional set.

READ MORE
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About Women’s Running

Women’s Running is leaping into autumn with a new passion with the November issue. We uncover the best way to keep your running mojo fresh: pick a goal – any goal – and work towards it. From running a race to building strength, we unpick the best way to keep your feet on the path. We also embrace ultrarunning that anyone can do: slow ultrarunning! Cutting your speed is a filthy concept in other publications, but for us it’s a secret weapon in running further and longer than ever before. We talk to warrior Lowri Morgan who has a few ultramarathons under her belt, including the 350-mile Arctic Ultra (we didn’t ask how slow she ran, but she was the last person standing). Plus, we review all the latest shoes, the best running bras, jackets and reflective clothing for these shorter days. We also take a fond look at the incredible Flo-Jo: the passion, the fashion and the talent of a legendary runner.