# @bhern_method on Instagram

- **Type:** Video
- **Original URL:** https://www.instagram.com/p/Cbvf3VQDhfl
- **Gondola URL:** https://gondola.cc/posts/11840989-bhern-method-instagram
- **Thumbnail:** https://img.gondola.cc/tr:w-,h-,fo-auto/postThumbnails/d936c0ca57.jpg
- **Posted:** 2022-03-30T21:35:56.000+00:00
- **Account Owner:** BOBBY HERNANDEZ (@bhern_method) — https://gondola.cc/bhern_method

## Caption

_CONCENTRIC_
Runners benefit from powerful hamstring and glute muscles; these muscle groups are key for speed and longevity.
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Here’s how to train these muscle groups without accumulating unwanted soreness…
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A brief look at biomechanics: the moving phases of a lift are CONCENTRIC (contraction) and eccentric (lengthening).
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CONCENTRIC: By exploding up, the quick contraction of the hamstrings and glutes is emphasized, focusing on the power output of these muscle groups.
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More power = more speed
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Eccentric: By dropping the bar at the top, these muscle groups do not lengthen under load, which is where the majority of muscle damage occurs.
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Less muscle damage = less soreness
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By adding concentric-only lifts to a runners training program, time in the gym is maximized by increasing power output while limiting muscle soreness. This allows the next training session to be completed feeling more fresh.
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Tag your running friends! 🏃🏽‍♀️🏃🏼‍♂️🏃🏽🏃🏻‍♀️
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#bhernmethod #running #run #runner #runners #runnersofinstagram #runnerscommunity #runningstrength #movement #health

## Stats

- **Views:** 0
- **Likes:** 28
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- **Comments:** 3

## Tags

runner, runners, run, bhernmethod, health, movement, runnerscommunity, runningstrength, runnersofinstagram, running

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