How to Fix Knee Pain (running coaching call) - YouTube - StrengthRunning

Aug 13, 2025

Intro

This is a quick summary of How to Fix Knee Pain (running coaching call) from StrengthRunning. It’s a great watch — we’re breaking it down so you can try the recommended fixes today. Be sure to check out the full video for all the details.

Key Points

Knee pain is likely from muscle weakness and the stress of fast workouts (400 m repeats, tempo runs) rather than an acute injury.
The runner’s pain is dull/achy, doesn’t worsen during a run, and isn’t altered by changing form, so it’s manageable with proper training tweaks.
Three‑pronged test: pain doesn’t get worse while running, isn’t sharp, and doesn’t force a form change – good signs you can keep training while you rehab.
Active recovery (dynamic warm‑ups, post‑run strength) is more effective long‑term than passive icing/heat alone.
Consistent, PT‑oriented body‑weight strength (mace & ballista routines) should be done almost daily instead of once a week.
Reduce high‑impact speed work during the taper, wear a knee brace for support, and prioritize easy, zone‑1/2 mileage.
Shoe choice matters: consider a slightly lower heel‑to‑toe drop and more cushioning, and keep the fore‑foot strike relaxed.

Workout Example (the “Sandwich” Method)

Dynamic Warm‑up (5‑10 min) – leg swings, high‑knees, walking lunges, glute bridges.
Run – easy run of 3‑5 mi at a comfortable conversational pace (zone 1‑2). If you want a bit of speed, add strides (6‑8 × 100 m, easy jog back) once per week.
Post‑Run Strength (10‑15 min) – choose one of the StrengthRunning routines:
- Mace Routine (single‑leg stability, hip‑abductor work)
- Ballista Routine (3‑D body‑weight movements covering all planes)
- Add IT‑band/hip mobility work (lacrosse‑ball rolls, side‑lying clamshells).
Recovery – ice the knee for 10‑15 min after the session if sore; use heat for desk‑work stiffness.

Frequency: Run 3 days/week (incl. one long run, one easy run, one optional short run/strides). Do the strength routine 5 days/week (e.g., after each run and on two non‑run days). Keep total weekly mileage around 15‑20 mi during the base phase.

Closing Note

Give the sandwich approach a try and tailor the paces/distances to your own fitness in the Pacing app. Consistent strength, easy mileage, and a supportive brace can get you back to pain‑free runs and a strong half‑marathon. Keep experimenting, stay patient, and enjoy the journey to healthier knees! 🚀