“If you want to run faster and you should do it without pain”

In your account TictocCorridor Rookie Runner Share how to reinforce The knees to to Run Without pain and improve Speed. To achieve this, it refers to your daily routine Exaggerated thrustsWere, and,, and,, and,, and,.. Isometric squatillas Y. Step downs.

Rookie Runner Describe the secrets of your training Strengthen the knees So you can run fast without pain: “Because you need to strengthen your knees fast and without pain They are a very fragile part While running. You should do the first Thrust The exaggerated motion … it is not the easiest movement to do ”.

Finally, explain the other two exercises, according to their experience, the key to this training stage: “Then Isometric Squat The overhead of the knees while running and the third to reinforce the muscles that help the burden you need to do Stepdown To work on lateral balance ”.

Exercises to strengthen the knees and improve the race speed

Rookie Runner It refers to the daily routine Exaggerated thrustsWere, and,, and,, and,, and,.. Isometric squatillas Y. Step downs To reinforce The knees. When performing these exercises, he explained that it is important to consider the following ones Recommendations::

• Exaggerated thrusts: Bringing the knee beyond the tip of the foot while doing the lamp can help you improve the range of joint movement, which is crucial when running. This is not a simple exercise, so it indicates that it starts with a grown foot (surface) and, in turn, can reduce that height until they can do so. To increase the challenge, you can add weight. Recommend 3 series of 15 leg repetitions.

• Isometric squatillas:: This exercise strengthens the muscles that cause the knee to perceive the effect. To exacerbate it, you can reduce the angle to 90 TCK or weight on the thighs. Ruki Runner is advised to make 30 seconds 3 series.

• Step down the lateral: The work is ideal for equilibrium and coordination, the basic elements to properly maintain the effect of the knee when running. When implementing the movement, it is important to keep the knee upright and withdraw from the sides. Recommend 3 series of 15 leg repetitions.

When defects damage your knees

Sports Medicine Specialist Doctor Maria Kiriakou, warning that they are at the Miami Orthous & Sports Medicine Institute Many Errors Normal Run It can adversely affect health The knees. Displaying one of the main ones Sudden changes In training, by editing Technique Or by suddenly raising Distance The defendant.

In addition, the absence PlanningWere, and,, and,, and,, and,.. How to drive without inclusion Breaks Enough or a The rhythm Excessive, it also increases the risk of joint injuries. As his turn, he described that run Japatillas It doesn’t give up Medium Required or already exceeds 300 to 500 Miles Compromise of use Stability And increase The effect On the knees.

Also, practice this sport Surfaces A very tough, inclined or irregular land increases the risk of suffering Injuries. On the other hand, the doctor highlights the importance of maintaining good Flexibility In the muscles of the lower part of the body, because it helps to reduce Joint tensions.

It also warns about Body false fittings From one to one The joint Can overload other areas that are poorly kept or weaker Balance The general movement. The Muscle imbalance They indicate another cause of discomfort and injury. Personal factors such as Gender Y. Medical history They also have an impact.

Los WomenFor example, they have a greater risk Injuries Because of anatomical properties Fruits Wide and old Q.It causes more tension in the legs and knees. On the other hand, those who are suffering Previous injuries They have a more probability of up to 75% of the hurt again, usually a reason Recovery Incomplete o Biomechanical changes Existing.

This information does not replace the doctor’s diagnosis or prescription in any case. It is important to go to a specialist when symptoms occur in the case of illness and always self -united.