Running Forms That Won't Hurt Your Knees

Pain in the front of the knee -- commonly known as "runner's knee" -- is widespread in runners. The main symptom is a dull ache where the knee connects to the thigh, especially when running, walking or going up and down the stairs. Although sometimes this injury requires serious medical intervention, most people can actually remedy the problem if they adjust their running technique.

  1. Stride

    • Perfect your stride to prevent knee pain. When running, your leg should land directly underneath your body, rather than before or behind it. Take short strides, since over-striding can cause knee pain. Keep both knees gently flexed throughout your run. You shouldn't run on straight legs. Don't land on a hyperextended knee; instead, you should bend it slightly to better absorb the impact without risking an injury.

    Pelvis

    • Move your pelvis throughout your run to relieve knee pain. Allow it to sway gently from one side to another with each stride. Your form should feel relaxed, not tense. Don't tighten your core or upper body, since this can result in knee stiffness or even injury. With this technique, you'll take quieter and swifter strides, thus reducing the stress on your knee joints.

    Level Ground

    • If you struggle with runner's knee, you should only run on level ground. Running downhill, especially, puts an enormous strain on the knees. If you do come across a steep hill, you should walk it or run in a zigzag pattern. Don't run on uneven surfaces. Cushiony, soft ground is OK.

    Barefoot Running

    • Barefoot running is not just the latest fitness trend. It could also prevent knee pain. A 2013 study in the “British Journal of Medicine” found that running shoeless places a lesser strain on the patellofemoral joint, also known as the front of the knee. In fact, the stress is reduced by up to 12 percent. Nevertheless, "Runner's World" warns that, while decreasing or eliminating knee problems, this running method could potentially increase the pain elsewhere if done improperly.