"Strengthen the muscles around the knees" is a lousy instruction for runners

Рет қаралды 20,258

Fredrik Zillén - Running Technique Specialist

Күн бұрын

Many runners I meet have knees that move inward or outward in midstance, which is when you put the most weight on the foot/leg. Their spontaneous reaction is often that they need to "strengthen the muscles around the knee". They may also have heard this expression from other runners or physiotherapists. And it sounds so good. If you strengthen the muscles around your knees, they should become more stable, which should reduce the risk of injury. But what exactly is meant by "the muscles around the knee"? Which muscles exactly? And what if it's not the knee that needs to become stronger and more stable, but some other part of the body? Or why not make sure to reduce lateral forces overall. Not that strength training for runners is bad, but if you remove a large part of the lateral forces, there is no need to try to make the knee stronger to resist forces that no longer exist.
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Fredrik Zillén is an running technique specialist that has over the years helped thousands of runners to a more efficient running technique - from the slowest beginners to members of the Swedish national team in running and triathlon who have participated in the World Championships and the Olympics. Fredrik also writes articles on effective running technique for Runner's World magazine.
Following the success of Fredrik Zilléns online course in Swedish, he has also produced an updated and improved version in English. You can find it here: www.fredrikzillen.com
You find the Swedish version at: www.fredrikzillenonline.se
"Fantastic running course. Fredrik is an excellent teacher with a unique approach. I highly recommend this course to runners of all levels."
Kevin, UK
"The best money I have ever spent. Great mix of humour, practical technique and theory. It’s brilliant and I have been telling all my friends about it. I’ve knocked 30 secs off my average pace to 4:30 and at 53 I’m absolutely astonished how relaxed I feel running. It’s also really helped my cycling my adapting similar techniques and visualisation. Thanks so much.
Paul, UK
Read more testimonials here: fredrikzillenonline.newzenler...
The course in English: fredrikzillenonline.newzenler...
The course in Swedish: www.fredrikzillenonline.se

Пікірлер: 29

@danissS2465 Жыл бұрын

I highly recommend his online course on running technique. Completely worth it. One of the best coach I came across 🙏🏻

@hadimahamidh 9 ай бұрын

I often enter your videos with few questions, but I leave them with more questions to what I had !!

@Ruben.Pueyo.Bernini Жыл бұрын

Your communication skills are superb! Thanks for your detailed explanation! Cheers from Argentina

@peterjonsson9034 Жыл бұрын

Just wonderful, thanks

@markjohnson4237 Жыл бұрын

Thanks Fredrik, I've been finding your videos really helpful. Subtle little changes to technique that really help. You sir, are star shaped. Mark

@joe1071 7 ай бұрын

Dude, like 99% of the content in the world is a victim of what you described: vague, fuzzy, and unclear. It’s maddening how a concept will gain momentum, you hear about it everywhere, and everyone’s just vaguely repeating what they heard without knowing how to do it. For example, the “growth mindset” always drove me crazy. Lots of buzz, and literally zero direction on how to improve or achieve. After over a decade of vague speak, some people are finally holding their hand up and saying the obvious, that no one has actually said anything explicit about it yet. Love your content, keep it up!

@Kernoe 2 ай бұрын

such a gem! thank you!

@wild_running Жыл бұрын

Love your videos! I try to make good use of the running techniques and facts you demonstrate. As I run I mentally check my posture especially towards the end of my runs as I tire.

@leonardmilcin7798 Жыл бұрын

I have severed ACL in one of my knees and this is EXACTLY the advice I got from the orthopaedist I visited. That right after I declined his proposition to do "a small operation" because he is supposedly an expert in knee arthroscopy. Duh. I guess it is on me to parse out what it means exactly. What I have done is I got a trainer and I started lifting weights and couple more exercises. Nothing exactly targeted at my knees specifically, but things that allow me to keep my form much more precisely while running. I also made it a point to pay attention to my form throughout the run and correct myself instantly if I stop running with good form and stop running completely if I am too tired to keep good form. I have noticed a lot of problems (like IT band syndrome, Achilles pain, peroneal tendons pain), all went away as long as I can keep good form during runs.

@douglaswisoff Жыл бұрын

The main reason for increased lateral forces at the knee is because the lateral stabilizers of the hip aren't designed for an excessive stride length out front. They fail to inhibit lateral hip sway.

@Taljy12 Жыл бұрын

You are the dad, i wish i had 😊

@LuckyPandaX Жыл бұрын

Did you say rotating hips slightly so the feet can be placed more narrowly is good?

@marknichols9271 Жыл бұрын

I did my quad tendon last year by falling a long way and ended up on crutches with my leg in a cast. I think I’m 100% but the knees are only starting to bend properly. The problem is in the way I move my shoulders and hips as they became redundant at the same time. I can see where I can improve. Also , very funny and clear

@jordankozuch3436 Жыл бұрын

I have a question: what is source of horizontal force when running at diffrent speeds? Is that achilles tendon or glutes? can we point at what muscles are responsible for horizontal/vertical force when running?

@stormense Жыл бұрын

I don't think too much about how I run, I just run and it works for me🙂

@loljk_vid Жыл бұрын

I think you are missing the point of this video. Its not about being able to run at all, the argument presented by Fredrik Zillen is to run better with greater efficiency and lower risk of injury.

@PhiyackYuh Жыл бұрын

@@loljk_vidnot all runners are concerned about efficiency unfortunately. Some just want to exercise thats it. People that are competing at masters are the ones will pay attention to efficiency and economy.

@loljk_vid Жыл бұрын

@@PhiyackYuh even if you are not competing at masters you should still try to avoid injury by running with better technique, unless you think there is some hidden virtue in spending hundreds of thousands of dollars on corrective surgery?

@matriaxpunk 11 ай бұрын

But shouldn't your torso be also rotating and not just the arms? Is that wrong?

@cristian-adrianfrasineanu9855 11 ай бұрын

This is a great example of being "effective", not "efficient"

@Matto_Harvo Жыл бұрын

Love your stuff bro, but says the man wrapping his only muscle connection to the one immovable object in running - the ground - in cushion and mass made plastics. The feet will do whatever the current running shoe allows them.

@markcloutier873 8 ай бұрын

I notice many people have feet that don't point forward. This must torque the knee when running. Can hip exercises help correct this ?

@safedba 8 ай бұрын

Over the years I've read repeatedly that your hamstrings should be able to curl 60% of what you can do with leg extensions and if you can't you're unbalanced, but I can never find any studies which justified these numbers.