10 Knee Strengthening Exercises For Runners To Stay Strong + Run Long

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July 24, 2022 6:34 amJuly 24, 2022 1:11 am by Katelyn Toxic
As runners, we know very well indeed that we need to take extra-special care of our knees. We need to ensure ourselves we don’t run into chronic pain or overuse injuries that may put us on the sidelines from training for a while, as we all know that is a runner’s absolute worst nightmare.
Even so, strength training exercises tend to get overlooked as often we focus on what we enjoy most, running. We can’t cast gym workouts aside as they are indispensable to leading a happy, healthy running life.
Today, we will discuss how to strengthen knees, and show you knee strengthening exercises that you can work into your strength training routine. Now, we aren’t actually strengthening the knee joint as we are strengthening the muscles surrounding it, such as the quads, glutes, and hamstrings.
I know more time and effort must be put in to keep our knees strong, but believe me, it’s well worth it. You don’t want to be out for weeks or even months on end because you didn’t take the time to strengthen up.
In this guide, we will look at:
Benefits of Knee Strengthening Exercises For Runners
How To Strengthen Knees: 10 Knee Strengthening Exercises For Runners
Ready?
Let’s jump in!

Benefits Of Knee Strengthening Exercises For Runners
There are plenty of benefits to knee exercises, not just for runners but for everyone! Being able to comfortably bend our knees makes day-to-day activities such as bending down and going up and down stairs much more accessible.
Strengthening the muscles surrounding the knee joint eases pressure on the knee, which may, in turn, relieve existing knee pain. It can also reduce the risk of injury and increase knee stability which can help with the impact of running.
Doing knee exercises unilaterally, or working one leg at a time, can also assist in fixing muscle imbalances, so you don’t overload your dominant leg.
The following 10 knee strengthening exercises we will look at today will work the muscles surrounding your knee to make you strong, stable, and ready to pound the pavement.
10 Knee Strengthening Exercises For Runners
#1: Dumbbell Step-Ups With Knee Drive

You will need a plyo box or step and a pair of dumbbells for this exercise. It targets your quads, glutes, and hamstrings.
Stand with your feet at hip-width apart, facing the box, holding a dumbbell in each hand.
With the dumbbells at your side, step up onto the box with your right foot while driving your left knee upward, reaching 90 degrees.
Carefully bring your left foot back to the floor and step down with your right foot.
Repeat for the desired number of reps or amount of time.
Repeat with the other leg.

This exercise must be done in a controlled manner to reap the strengthening benefits. It mainly works your quads and glutes.
Begin standing tall with your left foot on the box and your right foot on the edge of the box.
Extend your arms out in front of you.
Bend your left knee as you lower your right foot down toward the floor, barely making contact with it.
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