10/08/2025
Marathon Week. 🏁
As I finish my first full training cycle for the Chicago Marathon (this Sunday, Oct 12th), I’ve learned how important it is to stay strong and take care of the little things. One of those things? Runner’s knee — also known as Patellofemoral Pain Syndrome.
Through my own training, these 5 exercises have helped me stay strong and keep moving forward:
1. Spanish Squats – Quad activation w/ less knee stress
2. Banded Knee Extensions – Targeting VMO for better knee stability
3. Spanish Split Squats – Single-leg strength & hip stability (Michael Boyle inspired)
4. Heel Taps (Box Position) – Teaching glutes/hips to take the load, not the knees
5. Heavy Sled Pulls (or Banded Pulls) – Building strong drive & quad endurance
👉🏾 Why I like them: they build strength, protect the knees, and help you move better — whether you’re running 26.2, just getting into running, or simply want to get stronger without pain.
This is bigger than just running — it’s about being intentional, finishing strong, and staying healthy for the long game.
Let’s keep getting better.
If you’re a runner, new to the marathon, or just battling knee pain, try these out — and hit me up if you want to build a plan.
Chicago Marathon, let’s go. 🗝️🔥
