Jack had a sub-4 marathon goal, was training around 30 kilometers a week, and kept running into runner’s knee. He was doing it in soft, unsupportive shoes built for forefoot strikers, despite not being one.

On video he was a heel striker in the wrong shoes, with slight overpronation that his shoes were making worse. He was also overstriding, running upright, with a low cadence around 162. Four things that look like four separate problems. In my experience, they tend to travel together. Underneath it all, his hip extension and flexion were strong, which gave us something solid to build on.

I recommended one shoe change to match his actual strike pattern, plus cues targeting his posture and cadence. One fix, not four separate ones.

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