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6 Strength Training Tips to Protect Your Knees from Running

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6 Strength Training Tips to Protect Your Knees from Running

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May 20, 2025

Your first love may be a long run, but can your knees go the distance? To protect your knees from running, you need to think beyond the trail.

“Remember: hips, glutes, ankles, feet. If these parts of your body are weak, your knees often suffer,” says sports medicine expert Alan Reznik, MD, an orthopedic surgeon at MidState Medical Center.

That’s where strength training comes in. The following exercises target the areas that your knees rely on most.

1. Squats, with precision.

“Strong glutes equal better leg alignment, and less strain on your knees,” says Dr. Reznik. Squats are an excellent way to get there.

Just keep in mind: It’s important to lower yourself slowly, with control, and with perfect form. Wondering how deep you can safely go?

“Knees over toes is not evil — it’s about control,” says Dr. Reznik. “Depth to your comfort level is fine if your form is flawless.”

> Related: Why Do My Knees Crack When I Squat? 

2. Lunges, slowly.

Like squats, lunges are great for strengthening your glutes and hips. That’s crucial for protecting your knees from running.

Again, go slow on the way down.

“Your muscles strengthen better when the exercise is a controlled lengthening, known as ‘eccentric’ exercises, versus rapid or ‘explosive’ loading,” explains Dr. Reznik.

If you notice kneecap pain, skip this one altogether. “Some patients have good reasons to avoid lunges,” adds Dr. Reznik.

3. Step-downs and single-leg Romanian deadlifts.

Along with lunges, these exercises are key for single-leg training. And single-leg training is key for protecting your knees from running.

Make it part of your regular routine.

“Single-leg work builds control and exposes imbalances in your body before they become problems,” says Dr. Reznik.

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4. Knee extensions and reverse sled drags.

Grab a towel or foam roller for short-arc knee extensions, a resistance band for terminal knee extensions (TKEs), and a gym “sled” for reverse sled drags.

All of the above work your inner quads, in particular the VMO, or vastus medialis oblique — a muscle with a big responsibility.

“The inner quadricep is your knee’s shock absorber,” says Dr. Reznik. “These exercises help strengthen them, while centering and stabilizing the knee cap.”

Reverse sled drags have an added benefit: “Walking backwards helps the brain reset how the muscles work together — great for rehab after a running injury,” says Dr. Reznik.

5. Barefoot balance drills and “short foot” exercises.

“Weak foot control means poor knee tracking. These types of exercises build up your foot and ankle strength,” says Dr. Reznik.

Bonus: At a sports performance or physical therapy clinic, ask to use a BAPS board — aka “biomechanical ankle platform system” board — or the “octane” machine.

“These link hip-knee-ankle control for your best function and balance. Achilles stretching and toe raises also help,” says Dr. Reznik.

6. Dynamic stretches.

“Tight calves, quads and hip flexors torque the knee,” says Dr. Reznik. “Do mobility work as insurance.”

Think: leg swings, hip circles, high knees and other dynamic stretches. Do these exercises regularly on their own, and always before running or strength training.

“Cold knees are cranky knees, so warm up like you mean it,” says Dr. Reznik. “Dynamic warm-ups activate stabilizer muscles and prep joint fluid.”

> Related: 5 Best Types of Cardio When You Have Bad Knees

A final word on protecting your knees from running.

Let’s say it together: Don’t ignore pain.

“Minor tweaks become major if ignored,” warns Dr. Reznik. “Sharp pain is a red flag. Pain with swelling is a bright red flag.”

If you feel sharp pain, stop. Give your knees a rest and talk to your coach or a sports medicine expert about how to recover safely.

With their guidance, you’ll not only return to the strength training exercises above — your knees will be ready for anything else you throw at them too.

“These tips don’t just apply to running,” says Dr. Reznik. “They’ll help you bulletproof your knees for almost any sport.”

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Head Coach, Volleyball in New York, NY for Fordham University

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Details

Posted: 05-Dec-25

Location: New York, New York

Type: Full-time

Categories:

Coaching

Coaching – Volleyball

Sector:

Collegiate Sports

Preferred Education:

4 Year Degree

Head Coach, Volleyball
Women’s Volleyball, Rose Hill
Fordham University


Fordham University has an excellent reputation as a dynamic institution located in New York City. Founded in 1841, Fordham enrolls more than 16,000 undergraduate and graduate students in its 9 Colleges and Schools.


•Fordham University offers a comprehensive and competitive benefits package to its employees, which includes medical, dental, vision, life, and disability insurance.
•We offer tuition remission for employees and their dependents.
•A generous employer match towards a 403(b) retirement plan.
•As a tax-exempt organization under section 501(c)(3) of the Internal Revenue Code (IRC), Fordham is considered a qualifying employer for the Public Service Loan Forgiveness (PSLF) program, a federal program designed to forgive student loan debt for employees of certain public and certain nonprofit employers.
•As part of its work-life balance program, the University provides generous PTO including 15 vacation days, 12 sick days, 2 personal days, 6 summer Fridays, and holidays that include paid time off between Christmas and New year.
•University employees have access to the Employee Assistance Program (EAP). EAP provides no-cost, professional, and confidential services, to help employees and family members address a variety of personal, family, life, and work-related issues.


Position Summary
Reporting to the Director of Intercollegiate Athletics and Recreational Sports, the Head Coach, Volleyball, will provide strategic leadership to all aspects of the women’s volleyball program.


This position requires frequent travel, as well as working evenings and weekends.


Essential Functions
•Leads the organization, planning, teaching, and coaching of all practices and games.
•Implements strategies to improve student-athletes’ skill development through practice and competition.
•Identifies, evaluates, and recruits quality student-athletes in compliance with University, Atlantic 10 Conference, and NCAA policies.
•Tracks academic monitoring of student-athletes through their completion of graduation, working with the Office of Academic Athletic Advising.
•Manages the annual operating budget and respective fundraising gift account.
•Implements fundraising activities to support the operating budget.
•Oversees team travel, equipment, and supplies.
•Represents the University at internal and external marketing, public relations, and fundraising events as required.
•Maintains strong relationships with Admissions, Residential Life, Dining Services, and the Development Office.
•Complies with all NCAA, Atlantic 10 Conference, and University rules and regulations.


Essential Functions Note
This list is not intended to be an exhaustive list.
The University may assign additional related duties as necessary.


Management Responsibilities
Supervises the work of other Fordham employees who are individual contributors. Responsible for hiring, training and developing, managing performance and administering corrective action. Has significant input in compensation decisions.


Additional Functions
Operates University-owned or leased vehicles to transport students, staff, and/or equipment in compliance with federal, state, and local regulations and insurance requirements.


Required Qualifications: Education and Experience
•Bachelor’s degree
•Minimum of three years of volleyball coaching experience.


Required Qualifications: Knowledge and Skills
•High-level organizational skills.
•Demonstrated commitment and motivation to building a successful program.
•Strong interpersonal and communication skills.
•Knowledge and understanding of NCAA rules and regulations.
•Successful candidates should have a knowledge of and commitment to the goals of Jesuit Education.


Preferred Qualifications
•Master’s degree.
•Collegiate head coaching experience.
•Valid driver’s license.


Minimum Starting Salary: $90,000


Maximum Starting Salary: $110,000


Note: Salary is commensurate with qualifications, experience, and skills.


START DATE: ASAP


APPLY HERE: https://careers.fordham.edu/postings/10322


ABOUT FORDHAM
Founded in 1841, Fordham is the Jesuit University of New York, offering an exceptional education distinguished by the Jesuit tradition to more than 16,000 students in its 9 colleges and schools. It has residential campuses in the Bronx and Manhattan, a campus in West Harrison, N.Y., the Louis Calder Center Biological Field Station in Armonk, N.Y., and the London Centre in the United Kingdom.


Fordham University is committed to excellence through diversity and welcomes candidates of all backgrounds.


Fordham is an Equal Opportunity Employer – Veterans/Disabled and other protected categories

https://ncaamarket.ncaa.org/jobs/21884282/head-coach-volleyball



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Mustangs Upset 5-Seed BYU and Advance to NCAA Round 2 Versus USC

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Set-by-Set Story

The Mustangs started strong, trading points with BYU early and holding a narrow 15-14 edge at the first-set media timeout. Cal Poly pushed ahead to 19-17 after the break, forcing BYU to burn both timeouts. Then, behind Leluge’s six first-set kills, the Mustangs closed the set on a 6-0 run to win 25-19.

Leluge, Beshear, and Fredrick powered an offense that posted 15 total kills with zero errors in the opener, hitting .357 as a team and siding out at a remarkable 94% rate. The set featured 16 ties, foreshadowing the back-and-forth battle to come.

BYU shrugged off any momentum shift in the second set, racing to a 12-7 lead while hitting .778. Though Cal Poly hit .500 during that stretch, passing struggles near the net allowed the Cougars to pull away and even the match with a 25-17 win.

In the third, BYU used several small runs, including a 4-1 spurt to go up 10-6, to build an early edge. Cal Poly closed within one point twice late, but the Cougars held firm to take the set 25-20 and a 2-1 match lead.

Facing elimination, the Mustangs responded with force in the fourth. Beshear’s powerful attacks and a strengthened net presence from Charlotte Kelly, Annabelle Thalken, Leluge, and Bullis helped Cal Poly seize control midway. Leading from 10-9 onward, they closed out the set 25-20 to force a fifth.

The Mustangs grabbed the tiebreaker early, taking a 4-3 lead and never looking back. A locked-in defense limited BYU to a .000 hitting percentage in the fifth, and Cal Poly surged to a 15-10 victory to seal the upset.



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NCAA Tournament Central: Colorado – Indiana University Athletics

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BLOOMINGTON, Ind. – A trip to the NCAA regional semifinals is on the line Friday (Dec. 5) evening at Wilkinson Hall. Fourth-seeded Indiana and fifth-seeded Colorado will meet in Bloomington at 6 p.m. on ESPN+ to determine the first berth in the round of 16 this season.

 

The Hoosiers worked an impressive sweep of Toledo on Thursday (Dec. 4) to open their first NCAA Tournament journey since 2010. Senior outside hitter Candela Alonso-Corcelles led the way with 12 kills while freshman outside hitter Jaidyn Jager recorded a double-double on 11 kills and 10 digs.

 

Below is a list of notes to know ahead of Friday’s second round match at Wilkinson Hall.

 

Gameday Info

vs. (5) Colorado (Friday, December 5th, 2025 – 6 p.m. ET)

Live Video:
bit.ly/3MkznXp

Live Stats:
bit.ly/3MF39WS

 

Notable

PROGRAM RECORD: The Hoosiers made program history this week in Bloomington after Thursday’s win over Toledo. IU broke a single-season program record for wins (24) in the NCAA era, passing the former mark of 23 from 2010. It will have a chance at a 25-win campaign on Friday against Colorado.

 

BALANCE ON THE PINS: Indiana is the only Power Four program who has three different players averaging at least 3.22 kills per set this season. On 10 different occasions this year, all three of IU’s pin hitters have gone for 10+ kills each. Senior outside hitter Candela Alonso-Corcelles leads the team with 3.49 kills per set.

 

POSTSEASON BALL: For just the sixth time in program history, IU is playing in the NCAA Tournament. It’s IU’s first appearance since going to the regional semifinals in 2010. The Hoosiers broke one of the longest postseason droughts (15 years) of any power four program. IU is hosting for just the second time in school history.

 

ALL-BIG TEN HOOSIERS: IU had three First Team All-Big Ten selections in 2025. Before this year, IU had never even had two players picked to the All-Big Ten First Team in the same year. Senior outside hitter Candela Alonso-Corcelles, senior opposite hitter Avry Tatum and freshman setter Teodora Krickovic all made the team this season.

 

STRONG AT HOME: The Hoosiers have been fantastic at Wilkinson Hall over the last four years. Dating back to 2022, IU is 39-15 on the home court. For the first time since 1998-2000, IU has won 10-or-more home games in three-straight years. IU hasn’t lost at home to an unranked team since Nov. 12, 2023.

 

VIC STEPPING UP: When freshman middle blocker Victoria Gray gets the ball, she’s been especially lethal. During the month of November, her game was at a new level. In nine games last month, she hit .416 with 52 kills. Her best game was a career-high 12 kills against Purdue to end the regular season.

 

BIG TIME AVRY: Senior opposite hitter Avry Tatum has loved the big moments during her IU career. She had 10+ kills in nine of 13 matches against teams that made the NCAA Tournament. In two games last week, Tatum averaged 3.86 kills per set while hitting at a .396 clip.

 

POWER DUO: IU is 26-8 over the last three years when senior outside hitter Candela Alonso-Corcelles and senior opposite Avry Tatum each record 10 kills in the same match. It last happened in a dominant win at Illinois (Nov. 26). On the season, the Hoosiers are 7-1 in conference play in 2025 when this occurs.

 

SERVING TOUGH: IU went for 10 aces in Thursday’s win over Toledo. It’s the fifth time this season that the team has gone for double-digit aces. Since November 14th, IU has recorded 52 aces and is averaging 2.26 aces per set in that seven-game stretch. Six different players tallied at least one ace in the first-round victory.

 

BIG BLOCK GRAY: Freshman middle blocker Victoria Gray became the first freshman to record 100 blocks in a season after her four-block night against Toledo. She’s had 14 different matches with at least four blocks this year. The Hoosiers have also had 14 matches with at least nine blocks as a team this season.

 

First Round Notes: Indiana 3, Toledo 0

• With a win on Thursday evening, IU set a single-season program record for wins (24) in the NCAA era. The 2010 team won 23 contests but this year’s squad has officially passed that mark. IU will go for its first 25-win season tomorrow night against Colorado.

• Senior outside hitter Candela Alonso-Corcelles moved into ninth in program history in career kills. She recorded 12 in the win over Toledo, passing Katie Pollom (2001-04) in the process. Thursday’s win was the 72nd time she’s recorded double-digit kills in her career.

• Freshman outside hitter Jaidyn Jager recorded the sixth double-double of her young career on Thursday evening. She provided 11 kills and a team-high 10 digs in the victory over Toledo. It’s the seventh time this season she’s recorded at least 10 digs. Jager matched a career high with three aces.

• IU will play Colorado tomorrow night at Wilkinson Hall with a shot at the NCAA regional semifinals. The Hoosiers have made it to the round of 16 just once in program history (2010). These two teams haven’t met since 1993 but will play at 6 p.m. on ESPN+ tomorrow in Bloomington.

• Freshman middle blocker Victoria Gray shared the team lead with four blocks. She became the first IU freshman since Ashley Benson (2007) to record over 100 blocks in a season. Since the beginning of the 25-point rally-scoring era, no freshman has more blocks in a single season than Gray (102.0).



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Campbell Falls to No. 3 Texas A&M in 2025 NCAA Volleyball Championship Opening Round

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Campbell Falls to No. 3 Texas A&M in 2025 NCAA Volleyball Championship Opening Round

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COLLEGE STATION, Texas – Despite a valiant defensive effort, the Campbell volleyball team saw its season come to an end after falling to No. 3 Texas A&M at the 2025 NCAA Volleyball Championship in straight sets (20-25, 10-25, 13-25) inside Reed Arena on Friday evening.
 
The Camels finished the season with a 23-7 record. Hannah Pattie and Bella Illig battled on the back line, each reaching double figures in digs with 11 and 10 apiece, respectively. Abbie Tuyo notched a team-best nine kills on Friday.

The CAA Champions kept pace with the Aggies (24-4) in the opening set, going point-for-point before taking an early 7-6 lead on a tandem block from Tuyo and Aley Clent. Texas A&M surged shortly after with a 9-2 run halted by a slam by Campbell’s Gwen Wolkow. The Camels did not go away quietly with an 8-1 stretch of their own, starting with a kill from Maja Daca and finishing with a Clent and Tuyo stuff on A&M’s Kyndal Stowers at the net to pull within three, 23-20. The Aggies went on to capture the first set two points later, 25-20.

Campbell’s Daca helped her team to a 3-3 tie to start the second frame after earning a kill and painting the end line for a service ace. The Aggies pulled away after seeing Logan Lednicky register four kills and a solo block on the team’s 10-1 run to close out the set, 25-10 win.

The Camels’ Illig fought off heavy swings from the Aggies’ attackers all evening, but her impressive defensive abilities were on full display to start the third set. The graduate libero saved a floater from hitting the floor and dug out two more attacks before setting up Tuyo for the kill, tying the score at two early in the third set. Texas A&M proved to be too much and secured a 25-13 win in set three.

Follow #CAAVB on Facebook, Twitter, and Instagram to get up-to-date information and learn more about CAA member institutions and their volleyball programs.

 





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Watch Wisconsin volleyball in NCAA tournament tonight; time, TV

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Dec. 5, 2025, 2:21 p.m. CT



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No. 3 Volleyball sweeps Florida A&M, 3-0, to advance in NCAA Tournament

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AUSTIN, Texas. — The No. 3 Texas Volleyball team improved to 42-0 in the NCAA First Round after sweeping Florida A&M (25-11, 25-8, 25-14). The Longhorns improved to 24-3 on the season behind Emma Halter’s historic night on defense. 

Halter moved up to No. 8 on the all-time Texas digs list with 25 tonight, making it a 1,282 total. Halter also broke the Texas record in three-set matches with 25 digs. She’s now the fourth Longhorn to record 25, joining Dariam Acevedo (2006), Adrian Greenmail (2001) and Carrie Busch (1995). 

Ayden Ames matched her career high with eight blocks, leading the Longhorns to tally nine total. Ramsey Gary also recorded a season high three aces for a match high. The Longhorns recorded 42 kills to the Rattlers 15, holding them to a -.027 – the lowest opponent hitting percentage of the season. 

Set One: Texas dominated the opening set 25-11, limiting the Rattlers to a .000 attacking percentage while hitting .414 themselves. Torrey Stafford led the charge with five kills and a .455 hitting percentage. Swindle recorded nine assists and Halter registered 10 digs. The Texas defense totaled four and a half blocks in the first set. 

Set Two: The Longhorns held the Rattlers to only eight points, tying their opponent season low in the second set. Stafford added six more kills out of her 13 total, while Texas put up four team blocks behind Ames’ four. 

Set Three: The Longhorns saw Cari Spears add four kills and Whitney Lauenstein add one of her five kills in the third. Lauenstein also totaled four blocks on the night and hit for .571. 

Up next Texas will face off against No. 25 Penn State in the Second Round of the NCAA Tournament on Saturday, Dec. 6 at 6:30 p.m. CT on ESPN+. 



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