For fitness beginners, running is an entry-level exercise choice, but knee discomfort is often a stumbling block that hinders persistence. In fact, as long as you master some simple methods, you can enjoy the fun of running while effectively protecting your knees and avoiding unnecessary injuries.
It is crucial to spend 5 to 10 minutes warming up before starting a run. You can walk slowly for a few minutes first to allow your body to gradually adapt. Do some simple joint exercises, such as straightening your legs and gently curling your feet, moving your ankles, or slowly bending your knees to do a squat to gradually awaken the muscles and ligaments around your knee joints. Avoid starting up quickly at the very beginning. Joints in a cold state are like unlubricated parts, and sudden force can easily cause minor damage.
The posture when running is the key to protecting the knees. Keep your body upright and do not lean forward or backward to evenly distribute the gravity on your legs. When your feet touch the ground, try to ensure that the entire sole of your foot is in smooth contact with the treadmill. Avoid pressing hard with your toes or heels. The stride should not be too large. Taking small steps with a high cadence can reduce the impact on the knees – imagine that you are “running in small, fast steps” rather than leaping in big strides. If you feel a slight discomfort in your knees, immediately slow down or switch to walking. Don’t force yourself to keep going.
Choosing the right running shoes can provide an extra layer of protection for your knees. The soles of running shoes need to have a certain degree of elasticity to cushion the shock during running, but they should not be too soft to cause instability in the feet. When trying it on, you can take a few steps to feel if your feet are firmly wrapped and if there is a comfortable support when landing. Beginners don’t need to pursue special functions. A pair of running shoes that fit well and have a basic cushioning effect is sufficient.
Controlling the duration and intensity of running is a detail that beginners are most likely to overlook. At the beginning, there’s no need to pursue how long or fast you run. A 10-15 minute jog each time is quite appropriate, and 3 to 4 times a week is enough. The body needs time to adapt to this rhythm of exercise. Overtraining will keep the knees in a state of fatigue for a long time, which may make them more prone to injury. You can adopt a “combination of running and walking” approach, for instance, run for one minute and walk for two minutes, gradually increasing the running duration to give your knees sufficient recovery time.
Relaxation after running is equally important. Spend a few minutes doing a stretch, focusing on the muscles on the front and back of your thighs – stand straight and pull your feet towards your hips with your hands to feel the stretch on the front of your thighs. Or spread your legs apart, bend your body forward, let your hands touch the ground as much as possible, and relax the back of your thighs. These movements can relieve muscle tension and reduce the pull on the knees. If you feel a bit sore and swollen in your knees on that day, you can apply a warm towel for a while to promote local blood circulation.
The core of protecting the knees lies in respecting the body’s sensations and gradually improving the exercise state. Fitness beginners don’t need to rush for quick success. Let running become a relaxing habit rather than a burden. As the body gradually ADAPTS and the muscles around the knees become strong, running will become a safe and enjoyable activity, taking you to experience the vitality and relief brought by sweat.
Post time: Aug-19-2025