The #1 Mistake New Runners Make With Knee Pain

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The 1% Better Runner with DLake

Daren DLake

195 episodes

2 days ago

This is a podcast about how runners can live better lives through consistent self-improvement.

Unlike other running brands, The 1% Better Runner focuses on how small, daily habit improvements ripple into broader life success, helping runners perform better both on and off the road, track, or dirt.

I’m Daren DLake: Certified running and nutrition coach, Sub-3-hour marathoner and 10-hour Ironman finisher.

Since 1996, I’ve been helping other self-coached runners, researching, and experimenting on how to better myself 1% each day.

A few times a week, I’ll drop how I’m tweaking my training, sticking to habits when life’s messy, and cool stuff from coaches and health pros. It’s a no-BS cheat sheet for building better habits—not just for running, but for work, relationships, and personal growth too.

Join thousands of other committed runners listening to the most exciting run and endurance sports content on the internet and get more tactics and strategies in your inbox each week.

Bonus - Get my free 30-day base and habits training plan when you sign up for the free newsletter here.

PS - Podcasting is very "1-way," so let's fix that. Hit us up if you have any feedback, want to collaborate, or just wanna tell me about your training. On Instagram @dlakecreates or talk@dlakecreates.com

Hosted on Acast. See acast.com/privacy for more information.

All content for The 1% Better Runner with DLake is the property of Daren DLake and is served directly from their servers with no modification, redirects, or rehosting. The podcast is not affiliated with or endorsed by Podjoint in any way.

This is a podcast about how runners can live better lives through consistent self-improvement.

Unlike other running brands, The 1% Better Runner focuses on how small, daily habit improvements ripple into broader life success, helping runners perform better both on and off the road, track, or dirt.

I’m Daren DLake: Certified running and nutrition coach, Sub-3-hour marathoner and 10-hour Ironman finisher.

Since 1996, I’ve been helping other self-coached runners, researching, and experimenting on how to better myself 1% each day.

A few times a week, I’ll drop how I’m tweaking my training, sticking to habits when life’s messy, and cool stuff from coaches and health pros. It’s a no-BS cheat sheet for building better habits—not just for running, but for work, relationships, and personal growth too.

Join thousands of other committed runners listening to the most exciting run and endurance sports content on the internet and get more tactics and strategies in your inbox each week.

Bonus - Get my free 30-day base and habits training plan when you sign up for the free newsletter here.

PS - Podcasting is very "1-way," so let's fix that. Hit us up if you have any feedback, want to collaborate, or just wanna tell me about your training. On Instagram @dlakecreates or talk@dlakecreates.com

Hosted on Acast. See acast.com/privacy for more information.

The #1 Mistake New Runners Make With Knee Pain

The 1% Better Runner with DLake

8 minutes 1 second

1 month ago

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

Runner’s knee isn’t just one injury—it’s a mix of factors like irritated cartilage, joint inflammation, and weak supporting muscles.
The first steps to healing are simple: reduce load, manage pain, and start gentle strength work for your quads and hips.
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

Hosted on Acast. See acast.com/privacy for more information.