What Can I Do About Knee Pain?

Knee pain affects about 25% of adults and is one of the most common concerns for new runners.

The good news? You don't have to stop running forever, and there are proven ways to manage and prevent knee pain.

Don't Panic—Keep Moving

Contrary to old advice about complete rest, research shows that movement acts as an anti-inflammatory. Unless you're limping badly or experiencing sharp, new pain from an injury, gentle movement and running can actually help your knees heal.

The key is staying within an acceptable pain range—no more than 2 on a 1-10 scale while running.

Strength Training Is Your Best Friend

The most effective treatment for knee pain isn't rest—it's strength training. Stronger muscles around your knee (quads, hamstrings, and glutes) help distribute load more evenly across the joint, reducing pain and preventing future issues.

Start with these exercises:

Squats: Begin shallow if deep squats hurt, gradually increasing range
Glute bridges: Strengthen your posterior chain to balance knee muscles
Straight-leg raises: Build quad strength without knee stress

Common Causes of Runner's Knee

Most knee pain in beginners comes from:

Weak stabilizing muscles (especially glutes and quads)
Over-striding: Landing too far ahead of your body
Training errors: Increasing mileage too quickly
Poor running form: Quad-dominant running style

Simple Fixes That Work

Shorten your stride: Aim for 170-180 steps per minute to reduce impact on your knees.

Focus on your glutes: Think "push, don't pull" while running to engage your glutes instead of relying on your quads.

Ice and anti-inflammatories: Apply ice for 15 minutes twice daily and consider ibuprofen for symptom relief.

When to Seek Help

See a healthcare professional if:

Pain is sharp or sudden
You're limping or can't bear weight
Pain persists despite rest and self-care
Symptoms worsen over time

The None to Run Advantage

The None to Run program is specifically designed to prevent knee pain by:

Building strength gradually with included mobility work
Focusing on time rather than distance
Progressing slowly to allow your body to adapt

Remember This

Knee pain doesn't mean you're "not built for running."

Most knee issues in beginners are fixable with proper strengthening, form adjustments, and gradual progression. Your knees can actually become stronger and more resilient through running—when done correctly.

Bottom line: Don't let knee pain sideline your running dreams. Address it early, stay consistent with strength work, and trust that your body can adapt and heal.

‍

Back to App Support

None to Run

Success Stories

Hear how our members have used None to Run plans and community to start their running journey and become runners.

Read Their Stories

Tina Watson

When I came back to running again, I decided that I would try the Couch to 5k to get my fitness back....I didn't get on with that AT ALL, I found it really tough. I looked through the internet and came across None2Run and there was a PDF which I printed out and followed.

Emily Arnold

I just can’t believe where I am at now on my fitness journey, and I couldn’t have done it without your help. These running days get me through tough personal/work days of my own and have taught me excellent skills in coping and resilience.

Kat Andrew

In 2019 a friend invited me to participate in a 5k race. I immediately said sure.....then realized I don't run. Another friend, Stephanie, recommended N2R and the program. I started the 12-week plan and fell in love immediately.

Karen

To anyone considering the N2R programme, my advice is 'go for it!' - l only wish I had known about it sooner, it really has helped to change my life.

Mary Owens

As a person that is big on diversity, I love that the program is for everyone - whether you’re new to running or an experienced runner.

Tina Watson

Caron Forman

I am so grateful for you, Mark, and this app and for the None to Run community for their constant encouragement. Although we all have never met and live in different parts of the world, everyone is so positive and inspiring.

A Running App for Real People

In order to become a runner, you don't need much in order to become successful: a plan, an encouraging community and consistency. With N2R, you can have them all.

4.8 out of 5 Stars

6,200 + Ratings in the Apple App Store

Works Around your Schedule

Time is hard to come by. Kids, work, and other commitments can get in the way. You need a plan that's easy to follow and can work around you, not the other way around.

Break down the lies you tell yourself

You look "weird" when you run. You’re “not” a runner. You’re too “slow” or too "Old." We're here to tell you right here, right now, that you’re wrong. You only *think* these things because it's new and you feel uncomfortable. That'll change with consistency and time. You are a runner!

Exercise Smarter, not harder

It may have been hard previously, but it doesn't have to be – now, you'll be given the tools and the knowledge to succeed. We’re doing things differently in order to see different results.

N2R Eases you in

Running when you aren't ready or without the proper training can hurt, leaving you with nagging injuries that never seem to clear up. We ease you in, giving you the strength and conditioning you need to make sure your running doesn't come with pain.