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Rebuilding to marathon fit at 47 requires respecting past injuries, not fighting them. This stability routine is my non-negotiable insurance policy—strengthening the supporting quad and VMO muscles to protect joint cartilage as training volume scales. Respect the recovery, master the mechanics, and let the base build itself.

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01. Non-Negotiable Joint Stability Drills

Poliquin Step-Downs (3 x 15 reps)

Isometric Wall Sits (3 x 45 seconds)

Single-Leg Romanian Deadlifts (3 x 10 reps/side)

Calf & Ankle Eccentrics (3 x 12 reps)

02. Daily Recovery & Fueling Protocol

Active Mobility & Soft Tissue Release

Anti-Inflammatory Hydration Setup

Whole-Food Base Fueling

Biometric Recovery Tracking