Knee pain isn’t something you should just accept. BUT not every ache or “off” feeling means something is wrong.

Optimizing running cadence isn’t about mindlessly raising your step rate—it’s about tuning your mechanics, reducing harmful loads, and unlocking smoother, more economical running. Start by measuring your baseline, then experiment with small increases.

Quad Strength: Your quads are central to shock absorption, force production, joint stability, and efficient movement. Let's unpack what they do and some good quad exercises to add to your routine to optimize your performance.