Knee Strengthening To Run Fast & Injury Free

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00:00 Intro
00:43 Knee Strength Exercise 1
01:57 Knee Strength Exercise 2
03:15 Knee Strength Exercise 3
04:00 Knee Strength Exercise 4
04:59 Knee Strength Exercise 5

[@darbomefein07]

I see a guy called Göran giving advice on running and before I even click the video i'm like "this guy sounds like he knows what he's talking about"

[@goblindog]

Thanks Göran! My knee has been giving me trouble for the past few weeks and it's gotten worse after my last few runs. The pain and rest days are frustrating but on the bright side, it's forcing me to realize how important injury prevention is in the long term!

[@lincolnpierce7895]

I struggle with dislocated knees so this is amazing, thank you!

[@echofoxyful]

I started running last week and I’m already hooked. Wanted to learn how to keep my knees strong because there’s no way I’m gonna let anything stop me

[@m.k.9572]

How is it going?

[@echofoxyful]

@@m.k.9572 really good, making my way through couch to 5k with no issues, I’m on wk6 now. Following his advice and his on how to stretch (or in my case not to stretch too) and have had no issues

[@manyafrika]

Anyone whose been addicted to running can relate to those last 9 words. Felt that fr

[@SuperYtc1]

Very sensible. Don't take these strength and conditioning for granted. I did, and now I'm injured for 2 years. Better to prevent it rather than react.

[@melaniebailey3446]

Your single-leg squats at the beginning are INCREDIBLE! Seriously impressive strength! 💪 (We need a ‘strong leg’ emoji!)

[@GoustiFruit]

Been doing 130 OLS every morning, but I will switch to 25 OLS 5 days of the week, and 150 OLS the two other days. Trying tomorrow morning my first 150 OLS series... PS: also been doing jump lunges. I may add extra weight to make them harder.

[@aerodronics_showcase]

Its abt technique and flexibility

[@scootergirl3662]

🦵🦵I guess this emoji works - got some good calves on it

[@MrSka7cis]

Agreed! Also, the squats look effortless too! Geeze

[@amiruddinarifuddin]

Nah. I can do the same and I need more speed

[@stephaniewaskoenig1387]

Been working on mobility and strength, and today got to have a blast running through deep mud. Started thinking to myself “huh, I should look into some good exercises for my knees” and then your video went up! Perfect timing, thank you soooo much for the great info

[@goranwinblad]

Glad to hear 😊

[@TeamTechSkaters]

This video is incredibly timely, I have only very recently been feeling my knees after my past couple of runs. Thanks for these exercises!

[@goranwinblad]

You're so welcome!

[@vovja5829]

yea exaclty man I saw this video in my recommendations one week before my knee begun to hurt

[@biral9475]

​@@goranwinbladSir, how many times we should do this per week.

[@kipponi]

​@@biral9475I think muscle training every week. I do 1-2 per week. But not same like this. I do blocks: upper(shoulders, arms), middle(core strength), and low body(legs). I divide body but sometimes I do all body exercises in one session💪. One must find balance with running and gym.

[@pepietik]

Great video! I will be incorporating these into my training! Thank you 😊

[@devin513]

Great video thanks for the tips. Definitely going use all of these.

[@Joliaux76]

Thanks for your videos, I learn a lot with them 🙏

[@jk6561]

Great exercises - thankyou!

[@kunoichiandrea]

Thank you for this!! I’m currently recovering from a slipped disc injury and have only recently got back into jogging! I noticed that my knees hurt sometimes after jogging so I’m definitely trying these exercises to strengthen them!

[@ThePit0007]

so important, Göran!! thank you so much, having to stop because of knee aging (happened to me at 39.5 yo, 2 years ago) is a real heartbreak and stalling point, getting your insight is absolutely pivotal, thank you!

[@masyitahameera2896]

Take care

[@osPA78]

Excellent video! Thank you!!!!

[@adrieltoh8185]

I used to experience longer recovery time after a long run but these exercises have shorten my recovery tremendously. Thank you :)

[@jamesedwards2687]

Thank you for this very informative video. Just what I needed.

[@yijuntey]

This video literally came out at the perfect timing since i just stopped running for 5 days due to a slight knee pain and i just dont want it to get any worse so im taking a longer rest to be safe. Thabks!

[@nawafalamri8920]

same

[@goranwinblad]

Hope your knee gets better quickly!

[@oe.nygren]

Same😕

[@KiZUedits]

love these tips. gota do em now. thank you mr goran!

[@saironaldo7797]

Thank so much sir for giving valueable information

[@beathermann6039]

Thank you Goran, great training inputs!

[@goranwinblad]

Glad you enjoyed it!

[@helmutcool9275]

Thank you. This helped alot

[@dasdWARf]

The clock feels like it's also working my ankle really good. will be incorporating this into my morning routine!

[@noelruiz7478]

Thanks for the exercise knowledge.. need to get back on track..

[@Donwizzle]

Amazing video! Definitely going to incorporate these into my warmup routine

[@MrBuycycle]

perfect, just what I was looking for, from Ireland, thanks Goran!

[@goranwinblad]

Glad to help!

[@HS99876]

Thank you for sharing

[@Gribbman]

I will try this out for sure.

[@jjtv84]

Thanks for the great tips!!! always helpful!!!

[@goranwinblad]

You are so welcome!

[@loganlancaster4809]

This is great! I have run on and off for 7 or 8 years and consistently had issues with my right knee. Just trying the first exercise I struggle so much more balancing on my right leg. This will be great to train the supportive muscles

[@thecount1001]

go slow.

[@anonymous42069]

Great advice Göran!

[@robsonalcantara2939]

I will try each of them. Thank you for sharing your knowledge

[@goranwinblad]

You are so welcome!

[@RyanRyzzo]

Started doing these in February. No knee injuries or pain since. Bloody hell! :D

[@quickgraywrx2020]

Thanks for everything you’ve done, you’ve helped me prepare for the LA marathon. I hope I can qualify for Boston, that’s my goal .

[@masyitahameera2896]

Good luck

[@namebutler]

did you qualify?

[@lilygermany]

That help me much. Thank you ❤❤❤❤❤❤❤❤❤❤❤❤❤❤❤❤❤❤❤❤❤❤❤❤❤❤❤❤❤❤❤❤❤❤❤❤❤❤❤❤❤❤❤❤❤❤❤❤❤❤

[@cpm4317]

My legs are always tired from running, cycling or whatsoever. I try to do the strength stuff but I guess I just lack consistency&progression. I still enjoy one of the videos you did during COVID, which helped a lot for stability.

[@corrupt1238]

Excellent video, have liked & subbed

[@SeeChadRun]

Great video and tips! Will be incorporating some of these in my workouts!

[@goranwinblad]

Great to hear!

[@aliganyiraherbert5713]

Thank you boss...💪💪💪

[@ivetajerohina2666]

Cool gloves! 😎 Thank you, good exercise!

[@flocav6962]

great vid! needed this. please make one for the hips as well!

[@goranwinblad]

Thanks! Will do!

[@paravastha]

Banger clip! I'll try some of these to get bulletproof knees. 😃

[@anttijumppainen9213]

Thanks

[@sandrahernandez6109]

Wow this is great I will for sure do this!! Thank you so much .. Just found you and new subscriber here 😎

[@Kvartsb]

Great video! I will try these out since I'm planning on running a ultra with 3k elevation, a lot of up and down and I'm most worried about being able to handle the downhill part

[@markozecevic1711]

thank you

[@jtggardner]

I'm so bad (lazy?!?) at doing any kind of strength work 😬 I'm always putting it down to not knowing what to do, or feeling as though it can wait until another day etc. So, thanks for these recent videos on improving strengthening! I'm going to try these exercises out! (Especially love that they require no equipment!)

[@goranwinblad]

You got this!

[@Kelly_Ben]

These are awesome, and check out Vlad Ixel's videos- short, runner specific, and no equipment needed.

[@SabaqnoGaara]

Lovely video, I don't do running, I used to do climbing and now I'm not even doing that, but I was actually thinking about strengthening my knee for health reasons

[@grominwithrob1339]

I used to work 10hr days on concrete floor. I started haven’t knee pain. I determined I had loose knees. I started doing Hindu squats every day for a couple of weeks. Eliminated my knee pain for almost 2 decades.

[@samuelurb2214]

Hello, i really appreciate the content you have been putting out in terms of running injuries, its awesome, keep going. But can you make a video about interior shin splints? i have been dealing with em for a year now and I haven't figured out the solution.

[@User_ML907]

Great content. Subscribed.

[@goranwinblad]

Thanks and welcome to the channel!

[@Austinn72]

I recently got into Qi Gong ill definitely add these movement into my meditation sessions tyty I highly enourgae everyone to try to strengthen all muscles. do some neck movements, do some hip movements, do some arm movements, and like this video some knee movements.

[@infinityfitSpokane]

Excellent video and as some others have said, timely for me as well. With respect to hill sprints I have one not super close, would you recommend traveling there specifically to do it or would running there and back be alright?

[@anonymous1177]

What's interesting is that most of these exercises ALSO can be used as a dynamic warmup routine. Specifically the lunges and the one leg squat (which I recommend on an elevation). Also on a different note, all of those work well as a weightlifting warmup too

[@tobi.st3]

doing this workout for the firts time at the moment and man its pretty tough😃 had some light knee pain on my last few runs so guess i have to start with strenght work too. Just started running few weeks ago and its so much fun

[@valeriag9443]

AH THANK YOU SO MUCH FOR THIS GÖRAN!! I really needed this because after I was doing really well with my running I got a really bad knee injury and when I tried to run again that’s the first thing that hurt😢

[@wrongvibes7261]

Same here 🤥

[@santiagomedina6799]

Are you better now?

[@nicograf9745]

Great timing. I had a super busy running week this week (near 100k) and started feeling my knees a bit during my run today. This will help a lot in the future. Thanks a lot!

[@goranwinblad]

Glad to hear and congrats to a big running week! 😊

[@johannmustermann2136]

Ehm, stupid question: 100k =100 000 km?😳

[@Amy-vc9fd]

@@johannmustermann2136 maybe in meters

[@taliaa7856]

@@johannmustermann2136 100 kilometers or about 60 miles.

[@KonfuzeOfficial]

Thanks for this, came right in time! I’m training for my first ever marathon and my knee is giving me a hard time. During my runs there are no issues, but once I stop running my knee hurts like hell and it’s difficult to walk on for one or two days (depending on how long my run was). Will be trying out these exercices for sure!

[@KorgelsoN]

Experiencing the same thing right now, did you find it helped?

[@gregorgailan2849]

i have been looking for something like this for so long i have very weak knees and i love running, so i will defenetly have to give this a try

[@goranwinblad]

Good luck! 😊

[@taylorlayton4508]

Just ran a 24 hour race up and down a mountain. Got 10 laps up and down for around 100 km traveled and 8000m up and down in about 22 hr. 15 min. During the last two descents, one of my knees was killing me. Today it's better, but definitely need to strengthen up. Such a timely video, many thanks!

[@Kelly_Ben]

That's awesome, congratulations on a killer race!

[@stephenpark2082]

Hello Goran! Thank you so much for the informative and educational content! I was wondering how often we should perform these knee strengthening exercises? I am a beginner runner with limited experience and run about 10-15km per week. Cheers! 😁

[@northandsouthx]

Thank you for the video! I’m binge-watching all of them. What would you do about shin splints when on a streak (experienced runner). Run through them or quit? 🙁

[@fernandoangelico6443]

This video is perfect for me as my knees are my achilles heels.. my achilles knees.

[@emirxxx777]

really helpful content, I was looking for some useful advices as the winter season slowly approaches in Europe. thank you ! one out-off-topic question: I realized that you also run in harsh winter conditions. Would you have a running shoe advice for winter which can protect knees and also are stable in all conditions ? I've been using Asics Kayano 30 for a while and feel very comfortable with them, however I feel like they won't be enough on tough winter days.

[@readingrainfall]

Greate tips !

[@goranwinblad]

Glad you think so!

[@hozlopez]

Your timing for this video couldnt be better. ChatGPT and AI must have improved greatly as i was just thinking about it and voila there it is. And good exercises too. Thank you.

[@edwin3143]

holy smokes.. do not underestimate this routine haha. im excited to see my progress before my next marathon

[@MadhavRSub]

Tore my ACL and got surgery about 7 months ago...I am still working on recovering my strength in my knee. Thanks so much for this video.

[@m.i.c.h.o]

I have runners knee in both knees. I need this :)

[@GK-hl8gr]

Great review! Just a question: when you do the last exercise 6s up hill do you need to do some type of extra warm up as you are demanding quite a lot to your muscles? Thank you

[@alkrab764]

Thank you for this video. When you do a forward lunge, are you supposed to extend the knee to beyond your ankles? I was taught that a proper lunge requires you to keep the knee directly above the ankle.

[@stephenpiccolo]

Thanks for the video. What are those gloves you are wearing? They look warm.

[@manowarhossain8892]

Very good

[@goranwinblad]

Thanks

[@hangberkebun2881]

nice good exercise

[@AC-pt1cf]

Hi Goran, Thank you for the amazing video. I have been told that when I squat my knee should be behind my toes, being at a right angle to my ankle. Yet, in your video, you bend your knees forward far ahead of your ankle. Can you share your opinion on knee position? Thank you.

[@denlolify]

i find stretching helps alot with my knee pain

[@dewaldjacobs86]

Will definitely be using this in hiking for strengthening knees. Just check the form when you do the one leg lunges...the angle -I think its important to not over extend over the knee (:

[@scottsid]

Check out KneesOverToes guy, as long as you build it up pain free you can come as far forward as you can over the front knee and actually rebuild strength in the extreme range of motion. If you imagine the amount of times on a steep decline your knee has to go way over your toes, it makes sense to strengthen this position rather than avoid it.

[@jramakris]

I just had my first ever knee pain from running. I usually do pilates reformer and we work on strengthening. Do you recommending resting before trying this?? Look great and look forward to it. Thank you

[@lmaroke]

Thanks for the guidance Question Do you do this before or after the run?

[@TheFODRunner]

Brilliant 👏 I’ll add the “the clock” to my routine 💪

[@niklaswill8258]

Great thank you! I actually experience pain in my knee while doing lunges. You you have an idea what I can do about it? Simply skip that exercise or is there an alternative?

[@jsonconnor6191]

Nice positive guy you are. Positive attitude is also imoortant in running ;)

[@goranwinblad]

Absolutely!

[@MoorishBandit]

I've been trying to recover after a meniscus injury and doing these exercises after my easy runs has made a huge difference.

[@adibsyazwan5128]

really? cause ive in pain every time i run and playing footbal due to meniscus injury 😢 would love to try it

[@MoorishBandit]

@@adibsyazwan5128 Good luck, it's tough having to take a break from an enjoyable sport.

[@adibsyazwan5128]

@@MoorishBandit thanks mate

[@HS99876]

Thank you Everyone is missing on Core Power!!!!!!!! Yes we talk about the Core Exercise BUT not how to use it when running!!!!!!!!!!! When you don't use your Core power, you are just SWINGING your arms, hips and legs in the air!!!!!!!!!!!!!!!! In Kickboxing, all the punches and Knee Kicks are powered by Core muscles, so much power added by core!!!! In running we have to harness the core power!!!!! I used to concentrate on each induvial movement of my arms, hips and legs, now ,I don't, I just concentrate on my Core movement, your core synchronize the upper and lower body movement. I use my core power to run and not my legs , you swing your legs and arms, they are powered by Cores. Imagine a spring Rod, try to fold and let go!!! The ends are your legs and arms, middle where all the power is , is the core!!!

[@Daniel-dw8iy]

hii goran, thank you for these exercises, how many times in a week we should do them?

[@MarkyGoldstein]

You're glutes and lower back, your front lower legs, your sides, etc. If you want to fix your knees, don't focus to much one the knees, but everything around your body balance

[@FitFennec]

Is it better to do all this exercises before or after running please ?

[@fanta019]

Great Video, love your Glowes..😊

[@raveygravey15]

Thanks very much for this video. I will try the clock. However, squats and lunges aggravate my knee. I’m not sure what to do. Thanks again.

[@anirocks0706]

Thanks for these exercises, i have one question, should we do these daily or how many days in a week ?

[@henryvikingr]

Do you maybe have a video or could you give me some tips for a good mobility routine to do ? 😊

[@gheorghefalcaru]

NO IS NOT RECOMMENDED IF YOU ARE NOT IN TOP FORM ONLY! BRAVO GÖRAN!

[@Mr1spookster]

Whoa. These are really advanced exercises. If you start doing these without doing easier ones first you will get injured. Do you know any easier ones? Less load bearing and with less knee flex?

[@Commentator488]

Hi Göran, how safe is it to do these exercises if you have hypermobile ligaments? We who are very flexible are very prone to injury

[@fathuradlifauzi4284]

please create how to prevent the shin splints! thanks

[@maxbyrne851]

In your opinion when is the optimum time to do the exercises. For a runner doing 5/6 days running including interval on tuesdays tempo on a friday and long on saturday as an example

[@giorgiogs1]

How do you think you could integrate it with a four days a week training plan? Can I do the strength program the same day I do a run? Thanks Giorgio

[@dennistheacrobat8701]

I'm from 🇰🇪 kenya currently living in Spain 🇪🇦🤩🔥 and i'm so Happy to here a kenyan,@Eliud kipchoge exersise... KENYA is blessed

[@jakubzak5650]

@Göran Winblad - My physiotherapist told me to do one-legged squats so that the knee is not overshooting the ankle by moving forward (bad for the knee). I can see you doing that, also in the clock exercise. What do you think about that?

[@rockytop000]

I always get injured tendons, inflamed after 70 miles or so in a 100 mile race... some of these exercises also relevant to tendon strengthening!

[@jessecollins5490]

Thanks. My knee would hurt some times just randomly. When I wake up some days which can be annoying.