Small changes to how you run that may ease the load on your knees and hips
Dr Nicola Tik
You have built up your distance and you are enjoying your runs, but your knees or hips sometimes feel it afterwards. Before buying new trainers or cutting back, it is worth looking at how you run. Small changes to your stride can make a noticeable difference to the load on your joints.
Every time your foot hits the ground, your knees and hips absorb some of the force. Over thousands of steps in a single run, small differences in how you land add up.
One common pattern is overstriding. This means reaching your foot well out in front of your body, so you land on your heel with your leg fairly straight. It acts a little like a brake on every step, sending more force up through your knees and hips.
One of the simplest changes is to take slightly quicker, shorter steps while running at the same speed. Your step rate is how many steps you take per minute.
A well-known study found that increasing step rate by just 5 to 10% noticeably reduced the load on the knees and hips. Another study found that a 10% increase reduced the force on the joint behind the kneecap by around 14%. Going much higher than this can make running feel harder work, so small changes are best.
To try it, count your steps for 30 seconds during an easy run and double the number. That is your current step rate. Then aim to increase it by around 5%. A free metronome app can help you keep the new rhythm. It may feel a little odd at first, but most runners adapt within a few weeks.
Quicker steps tend to bring your foot closer to under your body as it lands, which reduces overstriding. You could try thinking about your foot landing under your hips rather than out in front. Some runners find it helps to imagine running quietly or lightly, rather than focusing on which part of the foot lands first.
A warm-up gets your muscles and joints ready for the repeated impact of running. Something to try, taking five to ten minutes:
A few things are worth checking now and then:
Asking a friend to film you from the side and from behind, or using a treadmill with a mirror, can show you things you cannot feel. Focus on one change at a time rather than trying to fix everything at once.
Rather than stopping dead at your front door, you could try finishing with a few minutes of easy jogging or brisk walking. This lets your heart rate and breathing settle gradually, and many runners find it helps their legs feel less stiff when they stop.
Research suggests a cool-down on its own does little to prevent next-day soreness, so it’s worth thinking about the hours afterwards too. Drinking enough, eating a proper meal and getting a good night’s sleep do most of the recovery work. If you’d like a guided stretch once you’re home, VIDA has short videos you can follow at your own pace.
Changing your running form adds new demands on your muscles, even when it eases the load on your joints. You could try your new step rate on part of an easy run first, then gradually use it for more of your running over a few weeks. Over time, it simply becomes how you run.