For some, running leaves them with aching knees. It would seem logical that if you slowed down your speed, your knees would hurt less, reducing your risk for injury. But according to Runners World, the opposite is true: running at a pace of 10 minutes per mile or slower puts you at more risk for pain around the kneecap. That's because a slower pace means your knees move through a smaller range of motion, putting more demand on the joint.
If running at a faster pace isn't an option, it doesn't mean you have to give up on your runs altogether. You can prevent knee pain by strengthening the muscles around your knees — your quads, hamstrings, and glutes. If you suffer from achy knees or want to prevent knee pain before it starts, include these exercises in your routine: