Dr. Trevor - Injury & Rehab Coach For Runners on Instagram: "A 2024 biomechanics study looked at how runners produce force from 10–30 km/h… and the results were HUGE for endurance runners: ✔️ At easy–moderate pace (<18 km/h), your plantar flexors (calves) do the most work of ANY muscle group across the entire stride. ✔️ But as your speed increases, your hip extensors + knee flexors take over — meaning your glutes + hamstrings become the engine behind your pace. This single split squat variation
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Dr. Trevor - Injury & Rehab Coach For Runners on Instagram: "✅ The 3 Movements I Do Before Every Run (and why they work) 1️⃣ Deep Squat Sit — 2 minutes Why runners need it: • Opens the ankles → smoother forward progression • Loads the hips at end-range → preps glutes for push-off • Gives your spine and pelvis a chance to settle → reduces “stiff first mile” feeling • Wakes up foot stability → improves balance on uneven terrain 2️⃣ Half-Kneeling Chest + Hip Opener Why runners need it: • Opens the
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