As the new year of 2026 gathers pace, many across the UK are pulling on their trainers, aiming to get fitter and healthier. For runners, both seasoned and new, this surge in activity can often bring a familiar, unwelcome companion: knee pain.
The Runner's Dilemma: Benefits Versus Aches
Running offers immense benefits for mental and physical wellbeing, a fact well-known to content editor Katie-Ann Gupwell, who has run for years to clear her mind after work. However, the pursuit can lead to significant aches, often stemming from poor form, unsuitable footwear, or simply overexertion.
Gupwell experienced this firsthand during the lockdown period. With more time available, her running frequency increased beyond her usual three-times-a-week routine as a way to seek fresh air and pass the time. The consequence was a swift and painful impact on her knees.
A Physio's Advice and a Simple Solution
A consultation with a physiotherapist confirmed she was overdoing it. The professional advice was twofold: scale back to her previous routine and incorporate specific pre-run exercises. One exercise, in particular, proved to be a game-changer.
The exercise is a simple squat performed before hitting the pavement. While not a universal cure, it made a profound difference to Gupwell's daily knee comfort and her running experience.
Why Squats Work Wonders for Runners' Knees
Squats are a foundational strength movement that mimic sitting and standing. They effectively work the major lower body muscle groups—the glutes, quadriceps, and hamstrings—as well as the core.
For runners, integrating squats builds strength in these crucial supporting muscles and enhances joint stability. This strengthening process helps prevent common issues like runner's knee by creating a more resilient knee joint to absorb the repetitive impact of running.
Full squats, performed with proper form, promote better muscle balance and overall leg power than partial versions. However, correct technique is paramount to avoid imbalances or injury. Key tips include:
- Keeping knees aligned with toes during the movement.
- Starting gradually with bodyweight squats or wall sits.
- Stopping immediately if sharp pain occurs and seeking professional advice.
Gupwell's regimen, combining moderated running frequency with this straightforward strength exercise, has been a lifesaver. As viral fitness trends circulate this January, this tried-and-tested tip from a fellow runner offers a practical way for anyone to help safeguard their knees on their 2026 fitness journey.
