Runner's knee is one of the most common overuse injuries among distance runners. You know you have it if your knee aches and it's more painful walking down the stairs than up. Often times you'll feel fine while you're running but shortly after, the pain sets in.

Why do we get Runner's Knee?
While not the only reason, runners are notorious for having weak glutes and tight hip flexors and or IT Bands.  This is a problem because it can lead to your leg falling inward in and at the same time, pulling the kneecap laterally or toward the outside. Now your kneecap doesn't track straight thus you have pain.

How do we prevent/fix it?
There are many strength, flexibility and soft tissue release exercises we can and ought to do to help prevent and or fix runner's knee.  In the video below, I demonstrate just one of my favorite strength exercises for runners. The band resisted split squat with the resistance coming from the front. Please forgive the camera angle.

How is that band attached?
It's a full loop band that is simply looped thought another and hooked onto the wall in front of me. Visit my partners page to get yourself the best bands in the industry!

As always, if you have any questions, feel free to comment below or email me.

About the author: Brian Kirshenbaum is a Strength & Conditioning Specialist, comedy magician and pizza maestro in pursuit of the balance between fitness and fun!

The food you eat will determine your energy and the way you will perform while running. This is an important
consideration that everyone must know before they even begin with any exercise. Your diet will make you successful in
maintaining your weight and your health if you just know how to choose the right food. If you are looking for the best
food to include in your diet, here is a list for you:
Banana
You need the potassium content of banana for you to last long in running and to avoid stroke. This is one of the major
benefits that you can get from this food. But that is not the only one. It can also be a good source of carbs that can add
up to the energy you need for the activity. Eating bananas before a run will also lessen your guilt because you are
consuming something that is healthy for your body.
Oatmeal
There are a lot of benefits that you can get from oatmeal. It is a misconception that it will make you fat because it is
classified as carbohydrates. First, oatmeal contains fibre that is perfect in regulating the blood sugar and also aids in
weight loss. Not only does it regulate the system but will also supply you with the energy you need for your run. You can
also eat it with fruits.
Spinach
Being an athlete or a runner requires greater amount of energy and dedication. But you will never feel motivated to run
if you are experiencing conditions because your body lacks the needed vitamins and minerals. You may not know but
spinach is equipped with the nutrients that your body needs. If you want to be physically active, you need to make sure
that you are getting the right amount of nutrients. Spinach is rich in vitamins A, C and E. It is also rich in iron. Your body
needs iron to regulate your red blood cells. With all the different benefits you can get from spinach, adding it to your
pre-run meal will give you the strength you need.
Peanut Butter
Are you looking for something to add to your breakfast or pre-run snack? Peanut butter is a great option not only
because it can be a secondary food that can be a part of your major meal. It can be a great source of protein and
carbohydrates. So if you are looking for the best food to add to your bread and fruit meal, you can consider this. It does
not matter if you are running in the afternoon or in the morning, this is something that you can add to your breakfast or
snack.
Broccoli
Vegetables and fruits are part of the main menu for very important reasons such as the amount of nutrients it can
supply to the body. There is a reason why broccoli is considered as one of the powerhouse vegetables that can be added
to your meal. It contains potassium, vitamin C and fibre. As a runner, you need these minerals to keep you going and to
increase your energy.

If you are serious about getting that fully equipped body for running, you need to let go of processed food or those that
cannot give you an advantage. Choosing natural food will increase tour motivation to go on with what you have started.
Love your body and choose only the food with only those that will be beneficial to your well being. Avoid sugary
beverages like soda. You should also avoid alcoholic beverages. As a runner, your body and energy can easily be
depleted if you are not going to take care of it. Eating the right food is the key to maintain a healthy body. However, you
should also consider the bigger picture. It is not enough that you are eating healthy food and drinking enough water.
You have to holistically guard your lifestyle. Getting enough sleep is another consideration. Most successful runners
would tell you that sleep is another major key that can keep your focus and will be a great motivation for your activity.

About the author: I am Michael Morelli. I am passionate to write about topics on health, fitness, exercise etc.
Through my blogs, I am helping people in there diet plans, efficiently build muscle, calculate BMI & other
health & fitness tips.