Your knees absorb 6 to 10 times your body weight every time you run. They are not built to take that load alone. When your quads are weak, the force passes straight through to the cartilage. Strong quads intercept it first. The fix is not less running. It is building the rectus femoris through its full lengthened range, and the Reverse Nordic does this better than almost any bodyweight movement. How to do it: 1. Kneel tall, knees under hips, glutes squeezed. 2. Lean back slowly, only as far as you can control. 3. Pull yourself back up under control. 4. 3 sets of 5 to 8 slow reps, twice a week. Too hard? Set a chair behind you and use it to assist the way back up. Comment BASICS and I’ll send you the full programme. #kneepain #mobility #reversenordic #quadstrength #runningtips injuryprevention