# @protein.papi_ on Instagram

- **Type:** Video
- **Original URL:** https://www.instagram.com/p/C-sM-4LxFHq
- **Gondola URL:** https://gondola.cc/posts/28961136-proteinpapi-instagram
- **Thumbnail:** https://img.gondola.cc/tr:w-,h-,fo-auto/postThumbnails/c73b09e20d.jpg
- **Posted:** 2024-08-15T12:32:36.000+00:00
- **Account Owner:** Victor Miranda (@protein.papi_) — https://gondola.cc/protein.papi_

## Caption

TRY THIS WARM UP TO PREP THOSE KNEES TO RUN
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 Based on my personal experience with multiple knee injuries and surgeries, I’ve developed a specific warm-up routine that effectively prepares the knees and surrounding muscles for the demands of longer runs. This routine has significantly reduced pain and allowed me to comfortably run several times a week. However, it’s important to remember that other factors also play a crucial role, including choosing the right shoes, engaging in strength training, maintaining proper nutrition, and ensuring adequate rest and recovery are a must!
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WARM UP BREAKDOWN ⬇️:

 We begin our warm-up with exercises targeting the lower leg muscles, including calf raises and tibia raises. This transitions into slow step-downs to focus on the patellar tendon and enhance single-leg stability. We then incorporate single-leg drops to improve force absorption. Since running primarily involves one leg at a time, most of the warm-up emphasizes single-leg patterns. We elevate the heart rate with single-leg pogos in various directions and include lateral movements such as lunges and bounds. We conclude with hip and spinal stretches to ensure we’re well-prepared for a run.
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WARMUP MOVEMENT BREAKDOWN ⬇️:

1: Eccentric calf raises (10 Each foot)
2: Tibia Raises (10 Reps)
3: SL step downs (10 each leg) 
4: SL drop downs (10 each leg) 
5: External/internal hip rotation (10 each leg) 
6: Forward backward lunges (10 total) 
7: Lateral explosive Lunges (10 each side) 
8: SL Pogo hops 10 side to side 10 back and fourth 10 multidirectional 
9: Downward dog cobra 10 Reps 
10: Worlds Greatest Stretch 10 each side 

#runners #runnerslifestyle #runnerlife #hybridtraining #hybridathlete #runningwarmup #runningmotivation

## Stats

- **Views:** 0
- **Likes:** 1,772
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- **Comments:** 35

## Tags

runnerlife, runningwarmup, runnerslifestyle, hybridtraining, hybridathlete, runners, runningmotivation

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