run Stronger

Reduce your injury - increase your speed - enhance your recovery

Strength improves your running

Running puts a major load on the knees, feet and hips making them particularly prone to injury. When we run, the movement starts in the ankle, so it must be strong enough to cope with the load. After all, ankles have to support more than just our body weight because even normal walking can increase the load sevenfold. When we stop or change direction suddenly or if we leap into the air – all required in running sports such as football, netball or jogging – we need strong muscles to provide stability and a sure footing.

The strength and conditioning programs at Kieser strengthen these muscles, reduce the risk of injury and improve overall running economy. 

The following machines are particularly effective at increasing the strength required for running:

  • Feet (B3/B4)
  • Calves (J1) 
  • Lower back (F3) 

Kieser has recently developed two new machines, B3 and B4.  These machines are global firsts that allow targeted ankle training and give the feet the stability they require.

Our foot machines B3 and B4, combined with exercises to strengthen the calf and front shin muscles, provide stability and support for the foot. One in four injuries at work and almost one in two leisure injuries are the result of a stumble or fall. Evidence shows that isolating the muscles responsible for ankle stability and then training them reduces the risk of injury. Stronger muscles make it easier to control the foot during its natural rolling from side to side and thus reduces the risk of going over on the ankle. Strong lower leg muscles improve your running, reduce the risk of sports injuries, improve your sense of balance and aid recovery after an accident.  

Running Program

  • Trainings Programme Gesass A3

    A3: Gluteals

  • Trainings Programme Fuss B3

    B3/B4: Feet

  • Trainingsprogramm für den Oberschenkel vorne B1

    B1: Quadriceps

  • Trainings Programme Oberschenkel Hinten B7

    B7: Hamstrings

  • Trainingsprogramm für den Bauch F2

    F2: Abdominals

  • Trainingsprogramm für den unteren Rücken F3

    F3: Lower Back

  • Trainingsprogramm für die Wade J1

    J1: Calves

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Training Programs

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