Knee Strengthening Exercises For Runners

[@shellyortiz1977]

This channel has been game changing im a heavy girl doing her first 5k....") in June so i figured fix alot of things that i been doing wrong with running no wonder I always hated running using wrong posture wrong foot strike i was a mess ....thank u guys for this useful information

[@TheRunExperience]

So glad to hear that the videos have been helpful! Good luck with your 5k in June, and if you want to follow a full training plan for it, check out our 5k Program in our Training Club :) therunexperience.com/training-plans/

[@francinevassell7374]

All the best on your 5K!

[@damiano8124]

Love it. Simple illustration for easy understanding yet very USEFUL!!

[@nicolamorse686]

This is great, thank you. Should I be doing this exercise daily to build strength and avoid knee pain?

[@whysthat123]

Great tips. Thanks

[@ФирдавсФайзиев-щ2я]

Thank you for your tips. Your tips seem so simple but I guess after trying it for long time, it might work out. When I run, my knees hurt, the more I run the worse it gets but when I walk, it doesn't hurt. It hurts badly only when I run. Today in the morning I decided to walk back to front for a few km. So, after that I felt relieved and my knees felt massaged and I have a feeling that my legpain stopped hurting. What can you say about back to front walking? When I walk back to front, I normally step on the ground with my front part of feet which makes it perfect for knee and leg muscles. Good stuff! I appreciate that. Cheers!

[@christianbentz]

does that mean regular squats (7:50) like this are generally bad or they are just not helpful to strenghen our kees?

[@mariog1829]

Special thanks to The Run Experience for their generous and excellent training videos!

[@TheRunExperience]

Thanks so much, Mario!

[@jennaelegante2780]

I am just getting into running and have been having severe knee pain after the 5 mile mark. After so many knee braces, KT tape and ibuprofen, I decided I needed to start over and find ways to prevent the pain, not live through it, so I've been trying to find exercises for bad knees... I watched this video this morning and tried a couple squats focusing on the hip hinge and engaging the hamstrings and glutes... WHAT A DIFFERENCE!!! I now realize that I have never really felt the load in the proper muscles, even after paying $$$ for a personal trainer for months. Thank you so much for this, I hope it helps me strengthen the right muscles and relieve some pain as I'm training for a half marathon in 6 months.

[@Rexcursus]

Jenna Elegante So how did your half marathon go? I also returned to running to make one last attempt to overcome knee problems. A biomechanical assessment and the right shoes got me 50% of the way there and seriously addressing my form has got me comfortably running half marathons but there’s still work to do to get the mileage up, which is why I love videos like this!

[@muhammedwakif6216]

Jenna Elegante good luck

[@MsLaurenPanda]

Do you heel strike or mid-foot strike? What about your cadence? Higher the better.

[@andrecabral4224]

Jesus! My coach push me with this kind of exercise many times and I hate it ! No more complains. Let's do it ! thanks guys! Helo from Brazil ! cheers!!

[@StormLaker]

I have an old untreated knee injury.....my left knee makes a horrible "crunchy" noise when I do squats, I can't see myself doing the one legged version, but I do enjoy doing squats it's a great core exercise. I had a physical therapist get me into a routine of doing a couple sets of them daily after I hurt my knee over a decade ago.

[@notapro968]

Great video - very informative

[@AdoseofAlana_]

This was helpful! I have injuries in both knees exercise is sometimes debilitating!

[@beccaturner8834]

Thank you so much for this 🙌❤

[@tullochgorum6323]

Assuming you're right about the movement pattern, and it certainly makes intuitive sense, this approach looks far more effective than the usual suggestions. I'm convinced enough to try it for a few weeks and see how it goes...

[@Stuffthatsfunny1]

How did it go?

[@herbrodriguez7299]

Great job you guys. Thank you. Some of us do the right or wrong thing without even realizing it. It all depends on Coaching or no Coaching. Even for me as a College Coach, Personal Trainer and an Olympian

[@TheRunExperience]

awesome, glad to hear this helped you!

[@edwardazrilyan4248]

The glutes are the key is what I got from this video..thank you

[@johnvelghe757]

What do you suggest as a version of this exercise for people who don't have a partner to hold their knee for them? Is there a way to immobilize the knee against something? Or use a strap?

[@adimperial]

Awesome stuff as always. Ever since switching to a more midfoot/forefoot strike my knee pain has been eliminated. But I just got a treadmill and for some reason using the same shoes as outside (Altra) my knees kill me. Why? I do feel myself running very upright like my feet are more in front of my body. I first ran at about 2% incline (hurt knees). Then today I did zero incline (hurt knees again). What to do?

[@markkallos]

This is very informative! I'll use this tips and squats I hope it helps in my next run! 😇

[@DarkMoonDroid]

Going to try and remember to do this every time I get in and out of my desk chair. Thank you!

[@GaryFlanneryadrenaline]

What transmitter or mic were you using that it didnt cut out when it wasn't in direct sight of the cam? It woud be great if you could help, thanks.

[@robertoq125]

I’m not a runner but I do have problems with my knees esp the left one. This vlog is a great tutorial. Thank you!

[@SumedhPhadke]

I am a bit confused. I understand that the knee shouldn't move forward. But should it go outwards? I thought the knew should have least movement in any direction. But you asked her to spread knees outward, can someone please clarify?

[@thehealthwarrior9]

the link to the 2 weeks of free training is not working

[@mjt_emp3ror]

But how to do this when I am solo?

[@Onlyonelife143]

Thanks

[@AdrianTregoning]

Double thumbs up! Loved it. Thanks!

[@TheRunExperience]

Awesome!

[@JetskiDex]

Doing these today

[@khwaga11]

If we don’t have a buddy, can we have our knee against a wall as the resistance and then squat?

[@dylanstanton7825]

Loner!

[@andrewp4666]

I have knee pain after like 20 steps. Ive seen people where they dont get knee pain until after a couple miles. Mine is an instant pain like i said after the first 10 yards. Is mine worse?

[@TheRunExperience]

Sounds like you've got some tight quads and/or IT bands and/or lower legs. Start by adding in some REGULAR mobility work. Lots of ideas here on the channel with a foam roller, lacrosse ball, etc. A lot of knee pain starts with that.

[@andrewp4666]

Thought so. I've started doing the couch stretch and foam rolling, along with strengthening exercises like, single leg split squat, glute bridge, and banded side steps. I've seen some improvement, but still can't run on terrain without pain. Treadmill is ok though. I haven't tried anything with the lacrosse ball, and by lower legs do you mean, around the calf area?

[@andrewp4666]

Also wanna add that I don't have the normal symptoms of runners knee, like pain when walking up or down stairs, I only have pain when I run on trails and pavement.

[@Ultimateufc12]

I have cracking knees what should i do

[@lilib.g1816]

This is so informative, I really need this ! Unfortunately, so far I'm unable to do it. At all. And I thought my squat technique was good because I've worked on it quite a lot ! My oh my, this is going to be tough. Clear explanations though, many thanks. :)

[@TheRunExperience]

A little practice repeated regularly goes a long way. It'll get better from here!

[@Ramkrishnasahoo13]

Good

[@rajkumarganesh7047]

Learn a lot from that

[@skateonsnow21]

How does this translate to running? I always thought your hips should be forward when you run but if they are won’t your knee have to bend over your feet?

[@TheRunExperience]

Good question! Yes, your hips should be forward when you run (and this is an awesome video showing exactly what that means kzbin.info/www/bejne/hKayc6CvlL1npK8) and yes, your knees will come over your feet when you're running. This exercise is focused more on strengthening and making you aware of your hamstrings and glutes and whether you're engaging them! Try it out while really focusing on using your glutes/hamstrings and see if you can feel the power you get in the movement while doing so

[@mammaguurl5875]

Actually your legs should be at a 90° angle as you run, so it shouldn't be over your feet, but your knees and feet should be equal and not over it as in a 90° angle

[@murshizimahadzir8459]

Knee is important to againts pace

[@arlenesmiley2034]

Love your videos

[@TheRunExperience]

Awesome, thanks so much!

[@pardhukamineni]

Thanks for the video and the free guide

[@alexa4438]

Nate, Are you guys in SF in this video?

[@garywishart7115]

thanks nate and elizabeth, i will be looking forward to this, as im starting to get anterior knee pain whilst running.. yes problem left side as usual :)

[@lancethegod5556]

So basically squatting makes your knees stronger

[@MrTheJo92]

Not necessarily. I think the message here is: squatting the wrong way (by using too much quad strength and not enough glute & hamstrings) won't do anything for your knees, but potentially lead to tightness, which in turn can lead to overuse injury.

[@tjdavis56]

@@MrTheJo92 so basically, squatting like a powerlifter with strengthen your knees

[@station2station544]

0:19 Elizabeth is thinking "Is he about to propose?"

[@kdmpeterson]

What is the benefit of allowing her to abduct her thigh when performing the squat?

[@TheRunExperience]

That helps keep the knee and ankle supported and stabilized. Also helps get the right muscles firing. Strengthening each leg on its own will make your running form a lot stronger.

[@namastripurasundari]

Thank you from Valdivia Chile

[@townsendstephen]

This was an amazingly informative vlog. Great training tips. Thanks

[@vaughny7258]

everyday?

[@NabeelAhmed-ln3fw]

Location........perfect

[@angelmessengerlove]

Ok video but see has to fix her anterior tilt.

[@LevinsThe]

As a slav I approve this exercise

[@bilalkirmani7311]

Really useful information, man! It really makes a noticeable change. Thank you very much. Keep up the great work. You've earned a new subscribers❤ P.s: I had to re-watch the video to learn the concept because first time Elizabeth's smile was too distracting 😍

[@kipponi]

Those legs are so weak. And why overstreching knees in stand position ?

[@PeterSodhi]

Wow seriously amazing

[@JowWhyt]

barefoot is more preferred?

[@alexsales6532]

Great video, wasn't a fan of your split squat and step up video, although the athlete was amazing, but this, is great.

[@toolate6971]

Come on dude, just let the woman sit down on the damn bench.

[@obandthedrink1900]

Great video, liked it so much I am going to start a crowd funding buy Elizabeth shoes page, reckon we can raise $100 by 2021 just in time for her next birthday.

[@maricristinacastel]

How did the crowd funding go?

[@HighlanderGeoff]

Why do Americans use "coach" as an honorific? - especially when introducing one self. To other English speaking cultures (and probably others), it sounds outrageously self-centred.

[@RTYWLive.Forever]

Bundy its more of an occupation label here.

[@HighlanderGeoff]

@@RTYWLive.Forever You are correct. An honorific is more than an occupation title. But using an occupation title at the start of your name (other than, say, Doctor) is worthy of ridicule. It would then follow that a truck driver could introduce himself as "Truck Driver Pete" or a tradesman as "Carpenter Dan".

[@RTYWLive.Forever]

Bundy we have differences in culture and that's ok. It simply isn’t seen as a self-centered thing here.

[@BishnoiGabru]

Thanks