If you’re training for the Canada Army Run in Ottawa on September 21st, chances are your knees have been logging plenty of kilometres in preparation. Whether you’re running the 5K, 10K, or the half marathon, your knees are taking the brunt of repetitive impact, this is especially true if your training includes speed work or longer distances.
At CrossFit Actus, we know that the key to keeping your knees happy isn’t just about the knee joint itself — it’s about the muscles and tissues around it. Tight hips, quads, hamstrings, and calves can all pull on the knee completely out of alignment and create discomfort. The good news? With a few targeted stretches, you can reduce pain, improve mobility, and keep your training on track for race day. Personally I’ve been doing a ton of running lately in order to drop my 5k time under 20 min. The training is gruelling so I can relate to how the mileage can really add up.
1. Couch stretch
Why it helps: Tight quads can tug on your kneecap and cause irritation during running.
How to do it: Here’s a video demo
- Come down in a lunge position
- Bring the back leg up supported again an upright. Ideally you can use your couch for support
- Bring your hip slightly forward. The goal is to get your knee right up against the upright
- Squeeze your glutes slightly to avoid arching your lower back.
- Hold for 1 min per side to begin. Aim to increase this amount to 3-5 min per side. It’s easy to do when you’re winding down.
2. Seated Hamstring Stretch
Why it helps: Tight hamstrings can affect your running stride and put extra strain on the back of your knee.
How to do it: Here is a video demo
- Sit with one leg straight and the other bent, foot resting against the inside of your thigh.
- Hinge forward at the hips (not rounding your back) toward your straight leg.
- Keep your chest open and hold for 30–45 seconds per side but aim to increase to 2 min per side.
3. Figure-4 Glute Stretch
Why it helps: Your glutes stabilize your hips and knees; if they’re tight, they can throw off your mechanics.
How to do it: Here is a video demo
- Lie on your back with both knees bent.
- Cross your right ankle over your left knee.
- Thread your hands behind your left thigh and gently pull toward your chest.
- Keep your chest open and hold for 30–45 seconds per side but aim to increase to 2 min per side.
4. Calf Stretch Against a Wall
Why it helps: Tight calves can alter your running gait and increase pressure on the knees.
How to do it: Here is video demo
- Stand facing a wall, place your hands on it, and step one foot back.
- Keep your back heel on the ground and your leg straight.
- Lean forward until you feel a stretch in your calf.
- Hold for 30–45 seconds per side but aim to increase to 2 min per side.
5. Hip Flexor Lunge Stretch
Why it helps: Sitting and running can both tighten hip flexors, which affects knee alignment and power.
How to do it: Here is a video demo
- Step your right foot forward into a lunge position.
- Drop your back knee to the floor.
- Gently push your hips forward until you feel a stretch in the front of your left hip.
- Hold for 30–45 seconds per side but aim to increase to 2 min per side.
Pro Tips for Runners
- Stretch after running when your muscles are warm for best results but I find I’m the most consistent when I do it before bed. It’s a great way to wind down from the day before I’m about to go to bed.
- Don’t push into pain — a light, steady stretch is enough. Some people think you need to punish yourself. Just aim to feel it. The more painful it is, then the more you need to be doing it daily.
- Combine with strength work (especially for your hips and glutes) to prevent knee issues long-term. This is so key. Strength training combined with running really delivers the best results. When you strengthen muscles through the entire range of motion you also lengthen the ligaments and muscles so that you can hit a more complete range of motion.
Final Word
The Army Run is an inspiring challenge that honours our military community, you want to show up healthy and pain free. By giving your knees and surrounding muscles some regular love, you’ll recover faster, run more comfortably, and keep your training momentum strong by improving paces and intervals.
If you’d like help building a runner-friendly mobility and strength plan, drop by and reach out. We’ll keep you moving well, so you can crush the Army Run and enjoy every stride.