Knee Strengthening To Run Fast & Injury Free

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Knee strengthening exercises! GET ALL MY RUNNERS STRENGTH PROGRAMS:
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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

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Опубликовано:

8 май 2024

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Комментарии : 269

@goblindog Год назад

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 11 месяцев назад

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

@echofoxyful 3 месяца назад

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 2 месяца назад

How is it going?

@echofoxyful 2 месяца назад

@@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 Месяц назад

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

@SuperYtc1 26 дней назад

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.

@jk6561 8 месяцев назад

Great exercises - thankyou!

@devin513 Год назад

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

@stephaniewaskoenig1387 Год назад

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 Год назад

Glad to hear 😊

@adrieltoh8185 9 месяцев назад

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

@pepietik Год назад

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

@kunoichiandrea 6 месяцев назад

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!

@Joliaux76 Год назад

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

@KiZUedits 6 месяцев назад

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

@TeamTechSkaters Год назад

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 Год назад

You're so welcome!

@vovja5829 Год назад

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

@biral9475 6 месяцев назад

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

@kipponi 2 месяца назад

@@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.

@jamesedwards2687 Год назад

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

@ThePit0007 Год назад

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 Год назад

Take care

@anonymous42069 4 месяца назад

Great advice Göran!

@dasdWARf Год назад

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

@saironaldo7797 Год назад

Thank so much sir for giving valueable information

@melaniebailey3446 Год назад

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

@GoustiFruit Год назад

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 Год назад

Its abt technique and flexibility

@scootergirl3662 Год назад

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

@MrSka7cis Год назад

Agreed! Also, the squats look effortless too! Geeze

@amiruddinarifuddin Год назад

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

@yijuntey Год назад

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 Год назад

same

@goranwinblad Год назад

Hope your knee gets better quickly!

@oe.nygren Год назад

Same😕

@helmutcool9275 Год назад

Thank you. This helped alot

@Donwizzle Год назад

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

@oscarparadajr Год назад

Excellent video! Thank you!!!!

@noelruiz7478 Год назад

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

@sandrahernandez6109 11 месяцев назад

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

@corrupt1238 19 дней назад

Excellent video, have liked & subbed

@HS99876 Год назад

Thank you for sharing

@Kvartsb Год назад

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

@cpm4317 Год назад

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.

@beathermann6039 Год назад

Thank you Goran, great training inputs!

@goranwinblad Год назад

Glad you enjoyed it!

@Gribbman Год назад

I will try this out for sure.

@SabaqnoGaara 8 месяцев назад

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

@RyanRyzzo Год назад

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

@paravastha 24 дня назад

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

@loganlancaster4809 11 месяцев назад

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 7 месяцев назад

go slow.

@quickgraywrx2020 Год назад

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 Год назад

Good luck

@namebutler 11 месяцев назад

did you qualify?

@MrBuycycle Год назад

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

@goranwinblad Год назад

Glad to help!

@aliganyiraherbert5713 Год назад

Thank you boss...💪💪💪

@jjtv84 10 месяцев назад

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

@goranwinblad 10 месяцев назад

You are so welcome!

@SeeChadRun Год назад

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

@goranwinblad Год назад

Great to hear!

@flocav6962 Год назад

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

@goranwinblad Год назад

Thanks! Will do!

@samuelurb2214 Год назад

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.

@robsonalcantara2939 Год назад

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

@goranwinblad Год назад

You are so welcome!

@lilygermany Год назад

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

@Austinn72 Год назад

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.

@ivetajerohina2666 11 месяцев назад

Cool gloves! 😎 Thank you, good exercise!

@jtggardner Год назад

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 Год назад

You got this!

@Kelly_Ben Год назад

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

@markozecevic1711 9 месяцев назад

thank you

@anttijumppainen9213 Год назад

Thanks

@infinityfitSpokane Год назад

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?

@hozlopez Год назад

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.

@emirxxx777 7 месяцев назад

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.

@HS99876 Месяц назад

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!!!

@nicograf9745 Год назад

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 Год назад

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

@johannmustermann2136 Год назад

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

@Amy-vc9fd Год назад

@@johannmustermann2136 maybe in meters

@taliaa7856 Год назад

@@johannmustermann2136 100 kilometers or about 60 miles.

@taylorlayton4508 Год назад

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 Год назад

That's awesome, congratulations on a killer race!

@edwin3143 Месяц назад

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

@valeriag9443 Год назад

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 Год назад

Same here 🤥

@santiagomedina6799 Год назад

Are you better now?

@northandsouthx Год назад

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? 🙁

@User_ML907 Год назад

Great content. Subscribed.

@goranwinblad Год назад

Thanks and welcome to the channel!

@KonfuzeOfficial Год назад

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 8 месяцев назад

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

@fernandoangelico6443 Год назад

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

@stephenpark2082 2 месяца назад

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! 😁

@gregorgailan2849 2 месяца назад

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 2 месяца назад

Good luck! 😊

@Commentator488 8 месяцев назад

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

@darbomefein07 25 дней назад

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"

@TheHi_King 2 месяца назад

I am getting back into strengthening my body after a rough couple years of long covid struggles and heart problems. Additionally 6 years ago I broke my femur and so my right knee/hips always seem to give me trouble. I did this workout the other day and it took me about 3 days before the muscle soreness went away. The next 2 days my quads were sooooo sore haha. Going to keep at it to try build back the strength in my legs for hiking more. Body isn't happy with running sadly for now... Thanks for the workout

@GK-hl8gr Год назад

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

@gheorghefalcaru 8 месяцев назад

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

@MoorishBandit 9 месяцев назад

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

@adibsyazwan5128 9 месяцев назад

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

@MoorishBandit 9 месяцев назад

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

@adibsyazwan5128 9 месяцев назад

@@MoorishBandit thanks mate

@dewaldjacobs86 Год назад

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 Год назад

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.

@m.i.c.h.o 6 месяцев назад

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

@alkrab764 Год назад

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.

@anonymous1177 Год назад

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

@jsonconnor6191 Год назад

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

@goranwinblad Год назад

Absolutely!

@MarkyGoldstein 6 месяцев назад

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

@MadhavRSub 9 месяцев назад

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.

@AC-pt1cf Год назад

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.

@omniquotus 2 месяца назад

Greate tips !

@goranwinblad 2 месяца назад

Glad you think so!

@jramakris Год назад

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

@denlolify Год назад

i find stretching helps alot with my knee pain

@stephenpiccolo Год назад

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

@niklaswill8258 Год назад

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?

@lmaroke 6 месяцев назад

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

@Mr1spookster Год назад

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?

@hangberkebun2881 4 месяца назад

nice good exercise

@henryvikingr 2 месяца назад

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

@anirocks0706 Год назад

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

@fanta019 Год назад

Great Video, love your Glowes..😊

@TheFODRunner Год назад

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

@jufmenzab157 8 месяцев назад

Is the wieght factor for having knee pain while running..or it can be solve by knee strengthining?

@Daniel-dw8iy Год назад

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

@fathuradlifauzi4284 Год назад

please create how to prevent the shin splints! thanks

@laurvalja3756 8 месяцев назад

How many times a week i should do these exercises?

@fedorn972 Год назад

The single leg squats while talking you did at the end is some unreal cgi shit haha. I would shit myself doing this without holding on to something.

@GewoonMaartenHD Год назад

Thanks! Can you make a video about shin splints, tibia pain

@goranwinblad Год назад

Maybe in the future m, thanks for the suggestion!

@raveygravey15 Год назад

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.

@konradsternisko1968 2 месяца назад

Great video, thank you, Göran! Just one question as for the lunges: I have always been told the knee should never surpass/go beyond the tip of your toes. However, you seem to go way beyond that point. Any advice?! Thanks!

@goranwinblad 2 месяца назад

Thanks! Yeah that’s just a myth: By practicing squatting/lunging with your knees over toes, you are allowing the quadriceps muscle to work through its full range of motion and training up more of the muscle's potential.

@kargonfow5563 Год назад

I liked the workout leg

@aayush_gorde 2 месяца назад

Sweetest guy I've seen today

@maxbyrne851 Год назад

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