Running is a great way to improve fitness, but your knees handle a lot of impact with every step. Many runners focus on improving speed and endurance but forget that knee strength and stability are also important parts of training.
Before running, adding a few simple exercises can help activate the muscles around your knees, improve mobility, and prepare your body for movement.
Here are 7 simple exercises that runners can include before training.
1. Bodyweight Squats
Bodyweight squats help activate your quadriceps, glutes, and muscles around the knee joint.
How to do:
- Stand with your feet shoulder-width apart
- Keep your chest up and your back straight
- Slowly lower your body
- Push through your feet to return to the starting position
Perform 10–15 repetitions before running.
2. Glute Bridges
Strong glutes help support better running mechanics and reduce unnecessary stress on the knees.
How to do:
- Lie on your back with your knees bent
- Place your feet flat on the ground
- Lift your hips upward
- Hold briefly and slowly lower down
Repeat 10–15 times.
3. Walking Lunges
Walking lunges improve balance and activate important muscles used during running.
How to do:
- Step forward with one leg
- Lower your body until both knees are bent
- Push back up and continue walking
Keep your movements controlled.
4. Leg Swings
Leg swings are a simple way to improve hip mobility before running.
How to do:
- Stand next to a wall for balance
- Swing one leg forward and backward
- Keep your movement relaxed
Perform 10–15 swings on each side.
5. Calf Raises
Your calves play an important role in absorbing impact while running.
How to do:
- Stand upright
- Slowly raise your heels
- Pause at the top
- Lower back down
Repeat 15 times.
6. Step-Ups
Step-ups help strengthen the muscles that support knee stability.
How to do:
- Step onto a stable platform
- Push through your front foot
- Slowly return to the starting position
Repeat 10 times on each leg.
7. Single-Leg Balance
Balance training helps improve control and stability during running.
How to do:
- Stand on one leg
- Keep your body stable
- Hold for 20–30 seconds
- Switch sides
Additional Support During Running
Exercise and strength training are important parts of maintaining healthy knees, but many runners also pay attention to additional support during training.
A comfortable compression knee sleeve can provide gentle compression and warmth around the knee area. Some runners use knee sleeves during longer runs, outdoor activities, or when returning to exercise after a break.
When choosing knee support, comfort, flexibility, breathability, and the ability to wear it consistently are important factors. A good knee sleeve should support movement without making the runner feel restricted.
Remember that knee support products are designed to complement proper training and recovery habits, not replace them.
Final Thoughts
Strong muscles, proper warm-up routines, and good recovery habits all contribute to healthier running.
Adding these simple exercises before running can help prepare your body for training and build better movement habits over time.
Whether you are a beginner runner or someone returning after a break, taking care of your knees can help you enjoy running more comfortably and consistently.
Learn more about choosing the right knee support for running: