# @christianjdyer on Instagram

- **Type:** Video
- **Original URL:** https://www.instagram.com/p/DRxColUjaWF
- **Gondola URL:** https://gondola.cc/posts/37542320-christianjdyer-instagram
- **Thumbnail:** https://img.gondola.cc/tr:w-,h-,fo-auto/postThumbnails/fdef45333e.jpg
- **Posted:** 2025-12-02T15:34:29.000+00:00
- **Account Owner:** 𝗖𝗵𝗿𝗶𝘀𝘁𝗶𝗮𝗻 𝗗𝘆𝗲𝗿 (@christianjdyer) — https://gondola.cc/christianjdyer

## Caption

Injury prevention work ✔️

1. Single leg RDL + knee drive 
Trains the entire posterior chain (glutes, hamstrings, back) on one leg—the way you actually run.
	•	The knee drive finish mimics mid-stance → toe-off mechanics, improving hip extension power and knee lift.
	•	Builds hip stability, improves stride efficiency, and reduces excessive rotation/valgus collapse.

2. Soleus Raises
The soleus produces more force during running than any other lower-body muscle—especially at slower paces and during long runs.
	•	It’s your primary shock absorber and keeps your ankle stiff so you can transfer force efficiently.
	•	Training it (bent-knee calf raises) dramatically reduces risk of Achilles issues, shin splints, and calf strains.

3. Copenhagen Planks
Elite runners have strong adductors—this move targets them better than almost anything else.
	•	Adductors stabilize the pelvis, reducing IT band tension, groin strain risk, and hip drop.
	•	Supports smoother frontal-plane control, keeping your knee tracking correctly with each stride.

#fitness #runners #injurypreventiontraining #marathontraining #marathonprep #longdistancerunner #fit

## Stats

- **Views:** 1,605
- **Likes:** 81
- **Shares:** 0
- **Comments:** 1

## Tags

marathonprep, injurypreventiontraining, fit, fitness, marathontraining, runners, longdistancerunner

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