01 · (14 pages)
The Marathon Knee Blueprint
why the knee absorbs more marathon-training load than any other joint, and the two patterns behind most marathon-training knee pain
HUMAN DYNAMIX · KNEE PROGRAMS
The Marathon Knee Program
Train for 42.2K. Protect the joint that gets you there.
Marathon training puts more cumulative load through your knees than almost any other common training goal, and the knee is the single most common site of injury in marathon training. This program gives you a full 16-week mileage plan with a knee-stability strength routine built in from week 1, not bolted on as an afterthought.
4ファイル
32セッション
16エクササイズ
¥1,980システム一式・買い切り払い
デジタル英語ガイド
あなたのスタート地点
膝のためのプログラム。
runners training for a first or repeat marathon who want a plan that protects the knee, not just one that gets you to the distance.
Educational content. Not medical advice. This program does not replace an in-person assessment.
1つのシステム。4つのツール。
中身：
02 · (16 pages)
16-Week Program
Base, Build, Peak and Taper phases with a full weekly mileage table and a twice-weekly knee-stability strength routine
03
Tracker
log mileage, strength sessions and knee pain, with automatic 10%-rule guidance
04
Quick Guide for your phone
the rules for training and race day
明確な計画
理解する。トレーニングする。追跡する。
the same traffic-light pain rule used across every HDX program, built around a mileage plan that respects the 10% rule and a strength routine for the muscles that stabilise the knee late in long runs.
01
理解しました
why the knee absorbs more marathon-training load than any other joint, and the two patterns behind most marathon-training knee pain
02
列車
Base, Build, Peak and Taper phases with a full weekly mileage table and a twice-weekly knee-stability strength routine
03
トラック
log mileage, strength sessions and knee pain, with automatic 10%-rule guidance
同梱の英語ファイルからのプレビュー。
SIXTEEN WEEKS. ONE LOGICAL PROGRESSION.
一歩ずつ、キャパシティを構築しましょう。
Weeks 1–4
Base
Build a mileage foundation and learn the strength routine that carries you through the rest of the plan.
Weeks 5–10
Build
Long runs climb steadily, strength shifts to more single-leg, running-specific work.
Weeks 11–14
Peak
Your longest runs and heaviest strength loading, right before the taper begins.
Weeks 15–16
Taper and race week
Arrive at the start line with fresh legs and a knee trained for exactly this distance.
The plan gives you structure. How your knee responds decides when you step up.
進捗を確認する
推測するのはやめましょう。変化を追跡しましょう。
log mileage, strength sessions and knee pain, with automatic 10%-rule guidance
プレビューを表示 ↗
同梱の英語ファイルからのプレビュー。
HUMAN DYNAMIX
ご家庭で活用できる専門知識。
Written by Sam Sankarey, physiotherapist and human movement scientist. Every core claim is backed by peer-reviewed research, cited in full at the end of the guide.
ご質問をお寄せください ↗承知いたしました
よくある質問
始める前に、明確な答えを得ましょう。
このプログラムはどのような方を対象としていますか？
runners training for a first or repeat marathon who want a plan that protects the knee, not just one that gets you to the distance.
プログラムはどのように機能しますか？
the same traffic-light pain rule used across every HDX program, built around a mileage plan that respects the 10% rule and a strength routine for the muscles that stabilise the knee late in long runs.
ファイルの形式は何ですか？
3つの英語のPDFファイルとスプレッドシートのトラッカー。
サブスクリプションですか？
いいえ。これは買い切りです。
これは対面でのアセスメントに代わるものですか？
Educational content. Not medical advice. This program does not replace an in-person assessment.
動き続けよう
次のステップは、計画から始まります。
Train for 42.2K. Protect the joint that gets you there.
¥1,980 システム一式・買い切り払い
デジタル英語ガイド