If you’ve ever typed “running knee pain” into Google, you’re far from alone, in fact, it’s one of the most commonly searched terms by women runners over 35. Whether you’re training for your first 10k, getting back into running after a break, or aiming for a marathon PB, knee pain can feel like a major barrier. And when you’re also navigating hormone shifts, family life, or returning from injury, it can feel like your body just isn’t on your side.
But here’s the good news: most running related knee pain can be managed and even prevented with the right approach.
Why Does Knee Pain Affect So Many Female Runners?
Knee pain isn’t just “bad luck” or something you have to accept with age. There are real, physiological reasons women are more prone to it — especially in midlife.
Here’s what we know:
1. Hormones play a huge role.
Estrogen helps maintain the elasticity and health of our ligaments and soft tissues. As women approach perimenopause and beyond, natural declines in estrogen can impact joint stability and recovery, increasing the risk of pain and injury.
Studies show that up to 47% of women over 40 report increased joint pain during perimenopause, particularly in the knees and hips.
2. Wider hips = more knee stress
Women tend to have a wider pelvis compared to men, which alters the angle at which the thigh bone meets the knee (known as the Q-angle). This puts additional strain on the knee joint during high impact activity like running.
3. Muscle imbalances
In our coaching practice, we often see women with strong quads but underactive glutes and hamstrings. Knees take the hit when your hips and / or are feet are tight and needing more strength. This imbalance can cause poor tracking of the kneecap and extra load on the front of the knee (leading to issues like patellofemoral pain syndrome).
4. Running through the pain
So many women push through discomfort — we’re used to juggling work, kids, and life, and often don’t stop to tune into our body’s signals until it’s screaming at us. But ignoring early signs can turn a niggle into something more long term.
“But I Just Want to Run Without Pain” we hear you.
At Long Run Collective, we specialise in coaching women who want to feel strong, confident, and pain free in their running. As registered coaches with the British Menopause Society, we bring both scientific knowledge and real life understanding to our approach.
Whether you’re returning to running after a break, training for your first race, or trying to figure out why your knees just don’t feel right anymore we’re here to help.
Our Approach to Knee Friendly Running
We don’t believe in cookie cutter plans. Here’s what we focus on:
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Strength training tailored for female runners, especially glutes, hamstrings, feet and core.
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Hormone aware coaching that understands how your cycle (or lack of one) affects recovery, fatigue, and injury risk.
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Running technique analysis to reduce unnecessary stress on the knees.
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Gradual, sustainable progression that works with your life, not against it.
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Mobility and activation work to keep your joints happy and healthy.
You Don’t Have to Give Up Running. You Just Need a Smarter Way Forward.
So if you’re tired of Googling “running knee pain” and feeling like you’re not being heard, you’ve landed in the right place.
We’re here to help you rebuild confidence in your body, understand what’s really going on beneath the surface, and most of all — get you back to enjoying the run.
📩 Want Support?
If you’re a woman over 35 who’s ready to feel good in your running again, we’d love to chat.
Book a free call or send us a message here – let’s take the first step toward pain free, powerful running.