BE KNIGHTFIT

Emily has been coaching me for about 3 full months now, and in that time she’s celebrated my wins and supported me through losses. I was a huge doubter of Zone 2 training at the beginning of my training, but after fully committing, I have seen huge successes in my long speed workouts (like not wanting to bail out of a workout) and long runs (not cutting the distance short because I’m too gassed to continue). I ran a half marathon about 7 weeks into training, and while it wasn’t my fastest half, it was by far my strongest. I ran a challenging course, fueled appropriately, and was able to fall back on my training and mantras to pull me through the end! It increased my confidence dramatically for my future races, as I know with Emily I will just continue to get stronger.

I would recommend Emily as a coach to anyone and everyone looking to become a stronger athlete, but more importantly a healthier human. She has truly helped remind me to find the joy in sports, not just the competition. This mindset shift for me has rekindled my love for running and strength training, and it has been instrumental in getting me excited for what the week holds.”

“I started this training as a beginner runner (having only completed one half marathon) with the goal of crossing the finish line of a full marathon. Emily was incredibly supportive throughout the entire process, tailoring a training plan that fit my pace and needs. Life threw a few curveballs my way—travels, a bout with the flu, and falling behind in my training.

Emily suggested I consider switching to the half marathon, which was tough to hear, but ultimately, I agreed. I hadn’t been able to hit the necessary mileage, and I wanted to avoid injury or the risk of not finishing. On race day, however, I exceeded my expectations and set a personal record by 17 minutes! I felt amazing afterward, and the fueling tips and training strategies Emily provided made my recovery much smoother.

Emily was the perfect coach for my goals. She listened to my abilities and adjusted the plan accordingly, offering thoughtful advice and consistent encouragement that kept me on track without burning out. I’m excited to work with her again for my future running goals!”

“I started working with Emily a little over six months ago, initially focusing on my marathon
training for Philly 2024. Strength wasn’t a priority for me during my first marathon cycle, but I
knew it was an area I needed to improve. I followed KnightFit’s Marathon Training Strength
Program and absolutely loved it. My strength, speed, endurance, and confidence all
skyrocketed. I recovered faster from my workouts and experienced fewer aches and pains along
the way. Even though I wasn’t one of Emily’s one-on-one athletes at the time, she always took
the time to answer my questions and offer guidance over Instagram.
After setting a huge PR in Philly, I realized I wanted to take my running to the next level and
better balance marathon training with my full-time job. It was clear that I needed an educated
coach to help me make that happen, and there was no question in my mind that I would reach
out to Emily. I love everything Emily stands for and her approach to training. Now, eight weeks
into my Boston Marathon training, I’m hitting paces I didn’t think were possible in my speed
workouts.

Beyond running, training with Emily has led to growth in many other areas of my life. As
someone who struggles with knowing when to rest and slow down, Emily has taught me the
immense value of rest and recovery. She’s also helped me shift my perspective on fueling my
body. After years of battling negative body image, I’ve learned that food is fuel and I am
deserving of love and happiness.

Emily is so much more than a coach—she is both a role model and a friend. She inspires me
every day to push toward my goals while embracing joy in the process.”

“I want to take a moment to thank Emily for everything she’s done for me over the past year. When I started training for my first half marathon, I never imagined I could achieve what I did. Your guidance, encouragement, and structured training plan gave me the confidence I needed to not only finish but to enjoy the journey.

Now, as we work toward breaking my 10k record, I continue to feel stronger and more confident, thanks to her support. She’s not only helped me grow as a runner, but also inspired me to push beyond my limits with every workout. Your patience, belief in me, and dedication have made all the difference. You’re always there to make quick changes and switch things up to work with my schedule or how my body is feeling week by week. It has also been a great personal learning journey for me to learn what I need to ask for help with and what I personally want to work on with running and strength training.

I’m so grateful to have you as my coach and look forward to achieving even more with your help.”

“I joined Knight Fitness after finding Emily on Instagram and doing a few of her workouts. After connecting with her I knew that she was the coach for me. She is so kind and easy to talk to, and she made me feel comfortable in my running abilities. I started her coaching after a pretty traumatic event in my life that caused me to put my running on hold. Emily helped me find my passion for running again, and created a program that is tailored to my needs. I have become stronger and faster with Emily as my coach, and I feel like I gained a new friend. Thank you to Knight Fitness for helping me reignite my passion for running and strength training. I am forever grateful to be apart of the program.”

“I’ve been working with Emily since last February… coming up on 1 year! I started working with Emily after running my first marathon and falling in love with racing again. Coming back from collegiate racing, I knew I wanted a whole new mindset around my training. Before my coach had a completely different philosophy and approach to running and what worked for me … it felt like we were working against each other rather than with each other. It couldn’t be more opposite with Emily. Not only do our philosophy and approach to training/racing align but we work as a team. I started with Emily just to build a steady strength routine that would better improve my running & over all health. After seeing amazing progress not only physically in the mirror but also physically by relieve severe neck pain I’ve been struggling with off & on. Earlier this fall I set out to run a marathon with a goal time of sub 3. I had only ran one before at a time of 3:14. Emily got to know me and my busy schedule but also all the things I enjoy and needed to keep implementing while setting after this intense goal! I missed my goal by 2 minutes … BUT I shaved 12.5 minutes off my time in less than one year!! Emily never doubted me and always pushed me in the ways I needed it most … whether that was to believe I could hit certain times or to let my body rest when not 100%. I am so glad I get to continue to work with her during this next cycle focusing on speed & strength for a 5k PR! I haven’t given up on my sub 3 goal and I have no doubt with Emily as my coach I will crush it!! I can honestly say not only did I gain such an encouraging and motivated coach but also a friend that I not only share my passion for growing as an athlete but as a person.”

“I would like to take a few minutes to thank Emily for all her guidance, support and encouragement throughout this marathon training block.  This will be my first ever marathon, taking place in spring so I’m in the heart of training now. Thank you for customizing this plan to fit me and my goals. And always being available to help with any questions I may have! I’m truly enjoying this marathon build. I can’t think of a better coach and person to see me to the finish line!”

“I am so thankful for Emily and the Knight Fit Hybrid Half-Marathon training program! With her help, I just completed my 4th half marathon. In the past, I’ve just trained to complete a half, not really to race it. I also just kind of accepted that I was a slow runner and never tried to improve.

When I came across Knight Fit on Instagram, I decided to give her program a shot. I typically hate strength training, and I’ve never done speed work. But Emily’s plan was easy to follow, and worked with where I was in my personal fitness…and it was also tons of fun!

My initial goal was to run the half at an 11 min/mile pace. But when that became my easy run pace, I decided to try to run faster! I came in at 2:18:26, way ahead of my previous time of 2:49:11!

I’ve got big running goals over the next few years, and I plan on using Knight Fit as a tool to help me reach them!”

“It is close to 10 years since I ran long distances. Emily has been such a vital addition to restarting my running journey. I have done the 5k and 10k work on my own but knew I would need guidance from a professional for my half marathon and that’s when I found Emily. She took time to get to know me and my goals. She adjusted my training plan to suit my busy life as a full time working mom and based on my capabilities. She patiently listened to my worries and happily answered any questions I had related to my training. My goal pace for this half marathon was 13min/mile and to finish before the 3 hour mark. I crossed the line at 2:46:40 with a 12:36min/mile. I FINISHED STRONG!

“I’ve been working with Emily for a few months now and this has been the best training program I’ve ever experienced. When I started, I could barely make a mile, and now I can easily run a 5K and more. That combined with the strength training has completely transformed my body. I feel confident and strong. I’m lifting heavier than I ever thought possible and running faster and longer than I ever dreamed. Emily is such an amazing coach and cheerleader! She’s super flexible and creates workout that are just enough challenge, but not too much challenge. I am so thankful that I sent that DM!”

“I’ve been working with Emily 1:1 for 11 weeks now and with my half marathon rapidly approaching, I’m very excited to see the end result. Emily has been an amazing coach during this training block. She is readily available, supportive, and super helpful. She reaches out to me often to check on my progress, which shows that she genuinely cares about her clients. Emily is also very flexible and listens to any concerns or questions that you have and is willing to adjust your training plan if needed.

Her strength program that comes with the 1:1 training has also been beneficial to my performance. I have already noticed differences in muscle tone and I couldn’t be more satisfied with the results. I also noticed improvements in my running. Prior to training with Emily, my easy runs were about 10-11 minutes/mile and now they are low 9 minutes/mile. I was confident that my easy pace would not improve, but it’s so refreshing to see that they are getting faster. Speed work is starting to click and I’m able to hit my paces. I feel like I am becoming a faster runner and stronger overall, and I have to thank Emily for that. I would recommend her as a coach to anyone and I look forward to working with her in the future.”

“Coach Knight’s program has been great it offers both running and lifting and each have progression in intensity which help lead to results. I ran my first sub 1:30 half marathon after following her plan. And I have gotten much stronger in the gym. The lifting plan has definitely helped in recovery, which I wasn’t expecting! It definitely was helpful having preset times dedicated to recovery.
Coach is consistent in checking and great at making adjustments to the plan based on life. She’s encouraging and consistent in checkins. Love working with her!”

“I started one-on-one training with Emily about 3 months ago.  I had a half marathon I had been training for, but I wanted more guidance.  Not only have I had a TON of support, knowledge, and STRENGTH (her strength program is awesome.  Highly recommend), Em has joined me in the adventure of healing my injury!  An injury I was dealing with before I started here but I didn’t think it was a big deal….I was wrong.  She supported me during my two weeks of not running and increased my strength days.  Now she is giving me NON-RUNNING WORKOUTS (cross training) in addition to strength to help keep my cardio up.  As I learn more from the doctor, we adapt the program together.  When I’m feeling down, she helps bring me back up!  She is super knowledgeable, and is your biggest cheerleader. You would be silly not to have her help you reach your goals!

“Emily’s training program is thoughtful and personalized, focusing on steady, achievable progress over time to help runners achieve their goals. Her in-app fitness program is both challenging and accessible and an excellent asset to the running plans she provides for her clients. As a coach, Emily is a relentless cheerleader who encourages runners to listen to and respond to their bodies as needed. I was nervous about getting back into running while healing from an injury and managing other health issues, but Emily’s positivity and enthusiasm for rest and recovery is inspiring and the running program she devised for me has helped me fall back in love with this sport.”

“Working with Emily has been a transformative experience for my running journey. From the very first session, her passion, expertise, and personalized approach stood out. Emily took the time to understand my goals, whether it was improving my speed, increasing endurance, or preventing injuries, and developed a plan that was perfectly tailored to my needs.

Not only did I see noticeable improvements in my performance, but I also gained a deeper appreciation for the mental and physical aspects of running. Emily provides the perfect balance of motivation and encouragement, pushing me to achieve my best while keeping the sessions fun and engaging. This was my personal first time using a coach and Emily has been super helpful at guiding me as well with what to ask and being supportive when I am sure.

I’m grateful for Emily’s guidance and highly recommend it to anyone looking to take their running to the next level, whether you’re a beginner or a seasoned athlete. The planning schedule was not overly complicated and easy to follow and maneuver around.”

“Emily has transformed my relationship with food, movement, and my body in the best possible way. I struggled with an ED for years, and her transparency about her struggle, bringing it to light, and seeing her conquer her own struggles has helped me tremendously with my own. I have never felt stronger, more powerful, confident, or had more endurance than ever before! We are doing a running and strength program which I truly look forward to completing each day! Would highly recommend her as a coach for strength, running, or both!”

“Working with Emily as my running coach has been an incredible experience. When I started, I had only run a half marathon and was eager to improve my speed while training for a full marathon. Emily has been the perfect blend of kindness and encouragement, always holding me accountable while ensuring I stay motivated.

She has been especially invaluable as I’ve juggled various weddings, trips, and backpacking excursions. Emily has skillfully adjusted my marathon training plan to keep me on track while making sure I get the necessary rest for my body.

Thanks to Emily, I’ve never been healthier or more disciplined in my life. My speed has improved dramatically—what used to be an “easy” pace of 10:30-minute miles has now become a comfortable 9:30. I’m so grateful for everything she does!”

“When the burnout started to subside for the second time, I knew I needed to make a change.  If this sport was going to be for me, I needed help to make it enjoyable again.  Enter Emily Knight! I told Emily all about my injuries and the burnout I was continuously feeling after every race.  She told me that I had been running too much. I didn’t even know that was possible! She suggested I start from the ground up, to slowly build mileage for the first few weeks.  At first, I was a little embarrassed.  Surely I could do more than a 5K long run.  But I trusted the process, and low and behold, that 5K was long enough.  By doing low mileage four times a week, a few things started to happen. First, I no longer was feeling the pain in my ankle that I had had for the last year and a half.  Rather than pushing it to its limit like I had done previously, we worked on strengthening the muscles around it, both with repetitive miles and specific exercises in the gym.  I also noticed that my mental health finally started to get better.  If I struggled with the speed run, I could reach out to Em and ask for guidance rather than just beat myself up about it.  Her advice and optimism would play in my head when things got hard. She was right, I was training hard and I had come so far. I could do this. Fast forward to the last month  before the race.  I shared my frustrations/fears with Emily and she guaranteed me that the work I had put in wouldn’t disappear overnight.  That missing a few runs at the end of a training block wouldn’t make or break my training. I started the race slowly, keeping towards the back of my corral and waited for my body to find its rhythm. I picked up the speed a little bit, keeping my form and repeating Emily’s “I can do this,” over and over until my feet flew over the finish line.  I could’ve kept going.  I wanted to keep going. Though this race wasn’t as fast as races past, this one was by far the most successful.  I not only made it through without any new injuries, but I also didn’t suffer the 3 month burnout that usually begins the day after the race.  I took a few days post race off running, but not because I didn’t want to.  I worked on recovering and resting, all while counting down the days to my first shake out 5K.  I am so proud of the strong athlete that I am becoming, both physically and mentally, and I can’t wait to begin planning my next race with Em.”

“3 years postpartum, I decided to take the leap and run a 1/2 marathon: to prove to myself that I can do hard things. Soon after signing up for my 1/2 marathon race, I found Emily.

I have had the pleasure of working with Emily for several months. In that time, I’ve come to know her as a committed, knowledgeable, and attentive coach. Being a novice runner, I truly was interested in finding the ‘joy’ in running.

Emily has been beyond accommodating and understanding of my experience level. She changed up the routine often to make it fun, yet challenging. Having one-on-one meetings with Emily was extremely beneficial because I truly felt her joy when we spoke and it rubbed off on me and my own training path.”

“I’ve been working with Coach Em as I’m training for my second half marathon and can’t speak highly enough of the KnightFit training program and Em as a coach. Two things that have set KnightFit apart for me are:

“My name is Catalina, and I recently embarked on the Knight Fit Half Marathon program, a comprehensive 14-week training plan. I am currently ending week 4, and the experience has been phenomenal. Although I haven’t strictly followed the program’s timing, due to work and related routine adjustments, the good thing about it is that it is flexible that was — Emily resets the weeks in case you are behind and moves everything as requested.

The program is very flexible in that sense. I’ve been progressing at my own pace and still seeing remarkable results in both my physical condition and endurance.

Prior to this program, I had barely incorporated any strength training into my running regimen. Now, I’ve noticed a significant reduction in muscle pain and soreness, which has been a game-changer for my overall running experience. The structured strength sessions included in the Knight Fit program are incredibly beneficial, highlighting their importance for building endurance, improving speed, and preventing injuries.

I wholeheartedly recommend the Knight Fit Half Marathon program to both novice and experienced runners. The integration of strength training is crucial for enhancing performance and maintaining long-term running health.”

“Emily’s dedication and expertise in her work have truly made a significant impact on my running
and health in general. She made me truly realize that food isn’t the enemy. It is what fuels our
bodies. Her guidance and support have had such an incredible impact on me. She puts so much
effort into me and the rest of her clients and without her help, encouragement, knowledge, and
personal running/lifting plans, I would not see the improvements I am seeing today. I know by
the end of the years I will hit a 5 minute mile! And that is thanks to her! I cannot thank her
enough nor can I wait for my future in running. She made me believe I can achieve anything I
want and dream of. If you are searching for more than just a running coach, you will find it with
Em!”

“I loved Emily’s workout program. I started it when I started my half marathon training and I noticed quite a lot of difference. I felt and looked stronger. I was also able to adapt everything as I traveled for work. I loved that they weren’t excessively long–kept it realistic and doable for someone as busy as I am! Emily was super flexible with me as I had some issues getting started. Thanks Emily, for helping me run my half marathon strong!”

“I’m training for a half marathon and my last half marathon I did not strength train. I ended up getting hurt a couple weeks before the race. I found Emily’s instagram and thought this would be a great opportunity for me to incorporate strength training into a gradual running plan so I could train without injuries. The plan so far has been going great and I feel so much stronger and have remained injury free. Because of Emily and her knowledge I now know the importance of strength training and gaining muscle in order to be a stronger runner. In addition, Emily has been so supportive an encouraging throughout the whole training process and she is always a text away! Wouod recommend her to anyone looking for strength or marathon training! Also, would highly recommend her podcasts. Easy to listen to while running or driving to work! Thanks Emily!”

“I had my reservations about an app helping me learn how to run–but boy was I wrong! In January and February I was trying to run but I couldn’t make it past one mile. I saw this program on instagram and started talking to Emily. I was like “hmmm seems too good to be true.” But I gave it a shot. I started February 28 with the run and strength training program. This is the only program that I’ve been using to help me succeed in my goals and on April 13 I ran my first 5k by myself! I never imagine I could run the long! I am do proud of myself and I love this program and app because it tells you what to do for four days. You don’t have to guess your workouts or figure out how to make it through a run. I’m so excited for my 5k runs!”

“From the very start it was evident Emily was invested in my success. Her program is realistic and she is available for every step. Most of all, she is encouraging. Whenever I was struggling physically or mentally, she always had positive feedback to help me keep pushing forward which is essential to anyone’s running journey.”

“I’m just getting back into running since I had my second baby in December. I am LOVING the program so far and it’s really pushing me and holding me accountable to my goals to complete the race series I signed up for this year. I forgot what it felt like to really push myself and it’s an incredible mode of stress-relief. Being a mama to two girls, running gives me the energy I need to tackle the day as a full time working mom.”

“I’m thrilled with Knight Fit’s training course for beginners. It’s made a significant difference in my running ability. Compared to five weeks ago, running feels much easier now. Just this morning I accomplished my first 6k run–a milestone I couldn’t have imagined before. Thank you for the guidance and support, Knight Fit!”

“Working with Emily has been an overall great experience for me. Her dedication, friendliness, and unwavering support have propelled me to new heights in my lifting journey as a runner. Emily has instilled in me a sense of confidence and determination that extends far beyond the gym. One that I have noticed in my racing and running workouts. I’m grateful for her guidance and would recommend her to anyone looking to start or transform their strength, running, and fitness journey.”

“This year, it was one of my goals to prioritize consistent strength training, but I really had no idea where to start. There’s a lot of information out there and I do well with structure. I’ve been following Knight Fit on Instagram for a while and when she released her programs I thought I’d give it a try! I began with an in-app program and am loving it so far! It is easy to follow and the workouts are so fun. I appreciate being able to move the workouts around to suit my schedule. I can already lift heavier weights! Emily has also been great! I appreciate how she occasionally checks-in and is always quick to answer questions if needed. After being injured a few months ago that prevented me from running, following this program had really helped! I’m excited to see how this strength training will support my running and am stoked to keep lifting heavier and gaining strength. Highly recommend giving it a try!”

“I’m a runner, and I really wanted to get on track with my strength training. I’ll be running a marathon in the fall, and wanted to spend the winter getting back into shape. I found Knight Fit through Instagram, and liked what Emily offered. I started with the training app to step my foot in the door. I am loving the workouts! I can see how they’re geared towards specific muscles that I need to strengthen. Emily is wonderful, as I can easily message her or write a comment about a workout I personally had trouble with, or one I really loved, and she’s always quick to respond and incredibly helpful. I love that Emily is there, even if it’s a small question. I’m excited to see where this journey takes me, and excited to hire her once I’m ready for a marathon coach! I highly recommend giving Knight Fit a try!”

“I began searching for a training program that would prepare me for my next race while maintaining my strength training. I tried all kinds of programs before I decided to contact Emily and try out her hybrid training program. I have to say, this was the best thing to ever happen to me in a long time.  Your program was the first to give me confidence and believe in myself. I’m finally able to run distances without getting injured and I have gained my strength back. Thank you, thank you, thank you!”

“Working with Emily has truly changed my perspective on exercise and movement. With her individualized workout plans, weekly check-ins, and super caring and fun attitude, I have found such an enjoyment and gratitude for moving my body, and have seen SO much progress in my fitness goals! Her balanced approach has helped me find a more confident, healthy, and strong version of myself, and I am excited to keep growing in my journey with her guidance and support!”

“Emily has helped me so much since we’ve started training together. She makes easy-to-follow workouts and checks in with me to make sure I’m on track to accomplishing my goals. She’s also been amazing at making accommodations for situations where I don’t have a lot of time but want to squeeze a workout in or don’t have weights to use. I am excited to keep working with her and can’t recommend her enough!”

“I absolutely love working with Emily! Her workouts are exactly what I was looking for. They are challenging and fun. She’s also extremely supportive and encouraging and is willing to answer any questions I have.”

“I am training for my first half marathon but struggled coming up with a training plan myself, especially one that worked in strength training as well. I found Knight Fit and she has planned everything out perfectly and checks in regularly to see how I am feeling and if anything needs to be changed. I feel very prepared working with Emily and she definitely helps me stay motivated and believe in myself. I’m so happy I found her and her program!”

“During the beginning of my training with Emily I never imagined doing the mileage at the speeds I am now. Emily has helped me become a better runner and hybrid athlete these past ten weeks and I am the healthiest, strongest, most energized version of myself. Without her, I wouldn’t have the knowledge that I do now about being a hybrid athlete and am forever grateful! I plan to continue working with her in the future because she is the most caring and authentic coach I’ve ever had!”