The #1 Mistake New Runners Make With Knee Pain

The worst mistake new runners make isn’t skipping strength—it’s ignoring knee pain until it’s too late.

If you’re a new runner and your knee started hurting after your first 5K, this is for you. You’ll learn that the pain isn’t just bad luck or overuse—it’s your body telling you something’s missing in your training, and the fix isn’t more stretching or icing, but a specific type of strength work most runners skip. This episode walks you through the real reason your knee flares up, how to calm the pain fast, and the exact steps to rebuild your foundation so you can run strong and keep progressing—without starting over every time it hurts.

Key Takeaways

1. Runner’s knee isn’t just one injury—it’s a mix of factors like irritated cartilage, joint inflammation, and weak supporting muscles.
2. The first steps to healing are simple: reduce load, manage pain, and start gentle strength work for your quads and hips.
3. Long-term recovery comes from building a strong foundation through smart training, progressive strength, and better running form.

Timestamps

• [00:22] What You’ll Learn
• [01:08] How to Fix Runner’s Knee – Case Study
• [01:38] The diagnosis: Patellofemoral Pain Syndrome
• [01:47] Runner’s Knee Immediate Treatment
• [02:48] Strength work – Starting with Wall Sits
• [03:47] Use This to Run Stronger
• [04:12] Ongoing plan – Quads and Hip Exercises for Recovery
• [05:40] Using Gait Retraining to Reduce Knee Load
• [05:57] Why Runner’s Knee Is Not Just One Issue
• [06:50] Is Patellofemoral Pain Syndrome Linked to Your Running Experience
• [07:20] Get Your Free Immediate Recovery Plan

Links & Learnings

• 📈 Get your free base, strength training scheduling and habits plan here https://dlakecreates.com/basefree
• 🎧 Listen, read and learn more here https://dlakecreates.com/runnersknee
• The 5 best no gym exercises for runners - https://dlakecreates.com/the-5-most-important-exercises-for-runners/
• Why runners need to strength train for life - https://dlakecreates.com/what-happens-to-runners-when-they-strength-train-for-life/
• 10W2S Strength Training Run App - https://10w2s.com
• 10W2S on Instagram - https://www.instagram.com/10w2s
• Instagram – https://instagram.com/dlakecreates
• Strava – https://www.strava.com/athletes/120507

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