Practicing some of the knees over toes guy’s technique’s have really helped my meniscus tear feel about 80% better . I recommend walking backwards!!

haha! Invented a new word :) 4:25 “if you’re sitting slunched over a computer desk...”. I’m gonna be using that, thanks Sage ;)

This is awesome. I’ve been doing KOT program for 3 months to better my running. I think it’s been an excellent supplement to support my running. All the strength through length exercises like the step ups, slant board exercises, and ATG split squat have been really helpful. My ROM and strength on those positions where my knees are over my toes has gone way up. I’ve done the zero program for 3 months and about to start the dense program, so I can’t wait to start the Nordic’s and reverse Nordic’s. My hip flexors and ankles feel so much better and opened up, but also stronger. Also Sage, look at the slant board Jefferson curl for lower back strength and the Nordic exercises (which I mentioned above). *EDITED

I had achilles tendonitis last winter and started KOT after taking two months off. 1 year later I can say that my knees and achilles feel phenomenal. My running form has changed for the better. The walking backwards and stretching alone has helped substantially. I still hate doing the runners stretch but it hurts so good. I slipped in an icy parking lot last week and my left leg almost hyper extended and locked out- I didn't fall and it was no problem. I weigh 220 at 6'1. My connective tissues truly feel bulletproof now. I strongly recommend this program for everyone- it will only help strengthen you and your understanding of your body as you move forward in life. It is the best 30 minute workout you can possibly do for your future self.

Ben is a genius who works through first principles and listening to the body and is willing to challenge the claptrap and academic dogma of how the body works. I have been a runner for 49 years and with the help of his principles I am not only pain free but have increased my vertical leap by three inches in as many months.And for the first time I am running over hurdles , which otherwise would be an overwhelming challenge for a 65 year old approaching 90K lifetime miles. He also embraces a common sense whole animal food based diet , as I do, to get full bioavailable protein and micronutrients without inflammatory carbs or seed oils. Good work Sage, your older body will thank you and Ben KOT many many times from here on.

Thanks Sage, always great to hear your take on trends.

Excited for this vid!

Thank you for diving into this. I have been trying the slant board and finding success with it. Means a lot to see your analysis Sage!

thank you so much for answering Sage❤️❤️

What a coincidence ! I just started to watch this kneesovertoesguy recently & I was exploring about him & at the same time you uploaded this video. But i cac say that walking backwards only 10 minutes daily can decrease your knee pain by 70-80% & if you want stronger and faster results, start adding resistance. Kneesovertoesguy is a genuinely a genius !

I’ve been using his workouts to help with my long run strength. It’s helped me with a lot of knee and ankle issues

So addicted to running miles in nature and your channel...

You sir are a legend

Great tips as always. I've also found Breathe and Flow Yoga's KZfaq channel extremely helpful, especially in their ankle/toe mobility videos. They make a good match with coach Sage's guidelines!

Sage. Love your videos. I added some of the KOT guys exercises into my routine about 6 months ago (haven't signed up to any programme as such) and it really help with some patella discomfort i'd get after doing steep hills, mainly from the downs i think. The ATG split squat is by far the best exercise and it's one i now do consistently during every session while i rotate some of the others. It's really helped my hips and hip flexors. Definitely worth checking out.

interesting. never heard of KOT before. thanks for bringing that up.

Like you Sage, Ben (KOT Guy) is passionate about helping folks.

i found a lot of his stuff was great from recovering from my MCL tear. esp body weight squats on the slant board

Thanks. I really like the knees over toes guy.

can confirm. reverse nordic’s have helped me a lot in staying healthy

I have successfully used KOT for 1 plus year... after failed prior therapy to help with a torn menicus. There is no doubt that among all the forms of strength/stretching methods used over 36 yrs. of training for all distances triathlons, KOT has been the most effective method. In fact, KOT is precisely the type of strength/stretching I did in the mid 70's while doing gymnaistics. Then, stopped KOT in the 90's when told it was bad for your knees. Fast forward decades later, removing KOT type exercises out my training was the single biggest mistake I made.

KOT guy is an excellent salesman. Ill give him that.

One thing I've taken from Ben Patrick's stuff is his soleus exercise. Many physios have been saying your knee needs to be bent certain amount before soleus is used but kneesovertoes guy's 'being knee over toe" cue is brilliant for soleus, and is easy to scale from two legs to single leg to adding weight.

Yet again, a very interesting talk! Thanks, Sage. TTT Q: is doing fasted/carb-depleted training sessions a good idea, and specifically in preparation for longer races, in my case my first marathon? If so, how often and how specifically to reap maximum benefits (does it only work if I have only had water before the run, or can I eat something but less than my normal breakfast to get me out the door in the morning)? Which benefits could one expect on race day compared to doing mainly/exclusively fuelled sessions? Are there any risks to keep in mind?

New subscriber here much love and respect ✊

Interesting, I started running yesterday, had never heard of Knee Over Toes Guy, and today I am limping from first jog. After watching this video, I recalled my ankle not flexing that much on the treadmill. Lesson learned

Thanks for validating this Sage. I've been aware of him for a couple of years and have used some of his techniques in the past. Like most runners... I'm too lazy with strength training and really should be doing this stuff a few times a week at least.

I've been doing some of the basic Zero movements, and walking backwards uphill. Once a week I do backwards-forwards hills, that's about 75 yards. I walk backwards up the hill, jog down, and sprint forwards back up, walk down normal (forwards). And repeat...last week I did twelve. Never felt better on my runs! Been fighting heel pain in one foot, that's getting better now. I will be doing more of his program for sure. I am a believer

Thanks for diving into this! My question is: what should peak mileage of a marathon training plan be relative to what you are currently comfortably running? Ex. If you’re running 35 miles a week comfortably, what weekly milage should a marathon training plan peak at?

Started his program with just the slant board stretches and my calves are not stiff for the first time since running. Going up and down steps is transformed, running is more fluid.

Haven’t watched yet, but I’ve been doing some basic KOT guy exercises but ignored hammy/ calf flexibility stuff as stiffness in those region is good for distance runners. Great for everything else tho! He’s working miracles :)

Towards the end of last year I got hit with shin splints. Took me out of running for two months in total. Such a bitch of an injury. I tried a bunch of exercises to help with rehab but the only thing that helped me was kneesovertoesguy’s tibialis raise. It got rid of my shin splints in about three days. I signed up for the ATG program and did the Zero program for about 4 months. Program is amazing, I haven’t had even the slightest injury since I started. Running is my main focus and I don’t have the time to move up the the Dense program which would require 5 workouts a week. But I still do the zero program a few times a week as my strength and mobility training. I would highly recommend the ATG program for runners, it’s an almost perfect complement for running and bullet proofing yourself to become less injury prone and more resilient.

KOT is the goat. I really think they should start to target the running community. Not an end all be all workout but I believe our running community could greatly benefit.

I've been doing many of these exercises for 6 months. Strengthening/Lengthening mobility work is very effective for running. But I think their program is more geared to football and basketball. I believe there needs to be more hip/glute work for distance runners. For example, the box step down, RDLs, bulgarian split squats and box step-ups can be added to the list of exercises.

I liked the 15:20 half perverse squat, I think you called it

Some really good exercises I do are Bulgarian split squat, DB lunge to step ups, RDL both single leg and Double leg. Box jumps where you’re leaning into and jump forward, also hamstring curls with a band. They burn good

I started developing some shin splints recently, and just by doing some of KOT guy’s exercises, my shin pain has practically vanished. I thought he was something like a gimmick when I first saw him pop up in my YT feed, but he seems legit.

You should definitely continue this series of reviewing various fitness and training approaches! I would e.g. love to hear your thoughts on Kilian Jornet's Uphill Athlete book! :D

I've been doing the ATG Zero program for a little over a month now with the primary goal to help my running. I can say I am very satisfied with the results. The extra mobility alone is very helpful for running well and with good form, as you can have better lean and a more relaxed gait. I also think it is helping me to be more injury resistant but I will need a little more time before I call that conclusive. Currently running 60mpw and doing his stuff 3x per week if that matters.

This video somehow makes me miss the mountain paining wall now.

Hi mi friend. See you from Spain. Would like to know how to improve the efficence in the upper part of the body while running (posture chest, backbone...). Improving a lot with you

Landing w the knee bent is critical, but quad strength/glute activation aren’t really factors in injuries, it’s repetitive movement errors. Pose Method fixes that

"Talk to your doctor before you try anything new." Goes without saying haha that's what everyone does... just send a text to your doctor group chat

Could KOTG exercises help with hip/glute tightness/weakness?Thanks.

Can't really shake a calf strain I have been dealing with for months. Has this happened to you ever Sage? I do think it stems from muscle weakness however I haven't be able to build it up slowly overtime before getting reinjured again.

I think you missed the entire point of knees over toes guy system. His system is about training full range of motion. And walking backwards and pulling a sled backwards.

You have an amazing Marathon time. Has it ever crossed your mind " Hmmm you know if i did *steroids* I would of broke the *world record* ." Personally I think you could of but you have too much character to succumb to cheating.

It's a shame for me he's like a walking talking commercial. But wait there's more