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Title : Expert advice to run without pain
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Expert advice to run without pain

His knee plays an important role in the operation. Pain is not only unpleasant, but almost always forces you to take a break. But you have to not let things get that far. Most of the time, runner's knee can be avoided. Expert execution and coach Sascha Wingenfeld tells you how and shows a couple of good examples of exercises in the videos.

Stop "sitting in the bucket"
often spend most of our day sitting, either at home or at work. Because of this, the body adapts to the session and pelvic maintains this position even when it is not granted - for example, when you go running. "You can improve this poor posture by stretching the quadriceps and hip flexors and strengthening the buttocks," recommends Sascha. "This balances the anterior and posterior muscle chains, which stabilizes the pelvis in an upright position."

These exercises help to stretch and train the muscles:

Improve foot, knee and hip stability
Your feet are the foundation of the race. Therefore, they have to be in top form. Mistakes made during the phase in which the foot makes contact with the ground and then pushed again have to be corrected by the body later. One way to fix these errors is to run barefoot on a soft surface for a while. This strengthens the muscles of the feet and arches raises damping feet. No coordination and strengthening special exercises you can do for your feet and ankles.

strengthen its core
If your core is weak, your body can not effectively use the force generated to propel forward. When the abdominal muscles, buttocks and back muscles are fatigued, your pelvis tilts forward to the position of "bucket" when run. This also makes it turn from side to side. This compensatory movement increases the tension on the iliotibial band (IT band), which is the cause of many knee problems in runners and what makes it worse. Reducing the number of exercises per week can relieve pain and prevent future problems. The aim is to balance the stresses of running. In doing so, it can also significantly improve the performance of its global operation.

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