Are You Run Ready? The Strength Training Move That Could Save Your Knees

runner warming up

Running is having its main character moment—and you're tempted to join in, right?
I was too. Until my personal trainer hit me with a bit of truth I haven’t stopped thinking about: most people aren’t actually ready to run.

Not because we’re not motivated, or because we don’t want the rush of endorphins, the clear mind, or the community. But because—biomechanically—we’re just not built for it yet. And while lacing up and hitting the pavement feels easy, it’s often our knees that pay the price.

So here’s why I haven’t started running (yet), and why strengthening my posterior chain—that powerhouse of muscles at the back of your body—is the real starting line.

Why Strength Training Matters Before You Run

Running is a high-impact sport. Every time your foot hits the ground, your joints absorb a force up to 2.5 times your body weight. According to a study published in the British Journal of Sports Medicine, more than 50% of running injuries involve the knees—with patellofemoral pain syndrome (runner’s knee) being the most common.

The problem? Most people start running without building the muscular support system needed to handle that stress. Strength training—particularly for the glutes, hamstrings, and calves—is what helps distribute load more evenly and stabilise the joints, especially the knees.

Running pain freeWhat Is the Posterior Chain?

Your posterior chain is made up of the muscles along the back of your body:

  • Glutes
  • Hamstrings
  • Calves
  • Lower back
  • Spinal erectors

These muscles propel you forward, absorb impact, and keep your pelvis and knees in alignment. If they’re weak, the body compensates—usually by overloading the quads or putting excessive strain on the knees.

As my trainer bluntly put it: “If your glutes don’t fire, your knees take the hit.”

How It Protects Your Knees

The posterior chain works like a shock absorber and stabiliser during every stride. Weak glutes and hamstrings lead to poor hip control and knee valgus (that inward knee collapse), which is a known risk factor for ACL injuries and chronic knee pain.

A 2021 review in the Journal of Strength and Conditioning Research highlighted that runners with posterior chain strength deficits had significantly higher knee injury rates—particularly among beginners.

So before jumping into a couch-to-5k, it makes sense to invest time building the foundation.

posterior chain exercise for runnersExercises to Build Posterior Chain Strength

Here are four trainer-approved moves that target the posterior chain and prep you for running safely:

  1. Glute Bridges (and single-leg variations)
    – Activates the glutes and improves hip stability.
  2. Romanian Deadlifts
    – Strengthens hamstrings and lower back; teaches proper hip hinge mechanics.
  3. Step-Ups
    – Builds single-leg strength and mimics the running stride.
  4. Calf Raises
    – Often overlooked, calves absorb ground force and reduce knee stress.

Aim for 2–3 strength sessions per week, focusing on form, slow tempo, and progressive overload. A physiotherapist or certified trainer can help tailor a plan if you’re new.

strength training to prevent knee painWhen to Start Running (Safely)

How do you know when you’re ready? It depends. Some signs your body is prepped:
You can perform single-leg exercises with control
You don’t have knee pain when walking or climbing stairs
You’ve built a baseline of strength over 6–8 consistent weeks

It’s not about being “perfect” but about setting your body up to run long-term, not just this season.

A Final Note (From Someone Who’s Still Not Running Yet)

There’s a strange pressure in wellness culture to always be doing more—running further, harder, faster. But for me, protecting my knees and training my body to move well first is the win.

And when I do eventually start running, I want it to be something I can enjoy for years, not just a few injury-riddled months.

So if you're tempted to join the run club (and maybe post about it), that’s great. Just make sure you’re strong enough to get there—and stay there.

Palm & Pine Note

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