[{"data":1,"prerenderedAt":329},["ShallowReactive",2],{"coachs-videos-fr":3,"all-videos-fr":16},{"data":4,"meta":15},{"id":5,"documentId":6,"createdAt":7,"updatedAt":7,"publishedAt":8,"locale":9,"hero":10,"seo":14},7,"b9b12y0l4koecysng6hwelo2","2026-02-25T08:32:54.079Z","2026-02-25T08:32:54.364Z","fr",{"id":11,"title":12,"intro":13},96,"Vidéo du Coach","Programmes structurés, conseils d'experts et éducation pour aider les coureurs à s’entraîner mieux et à écouter leur corps.",null,{},{"data":17,"meta":324},[18,108,180,253],{"id":19,"documentId":20,"title":21,"slug":22,"intro":23,"external_url":24,"createdAt":25,"updatedAt":25,"publishedAt":26,"locale":9,"tags":27,"preview_image":28,"localizations":74},56,"km4q3j03c8o79xs9pznt2fxi","Routines d'Échauffement et de Récupération","routines-d-echauffement-et-de-recuperation","• Footing léger (Easy Jog) : Course très lente pour augmenter la température corporelle et favoriser la circulation sanguine avant l'intensité.\n• Progressions d'amplitude : Augmentation graduelle de l'amplitude de mouvement pour mobiliser les articulations.\n• Éducatifs (A/B Skips) : Mouvements dynamiques qui activent les muscles spécifiques utilisés lors de la course.\n• Lignes droites (Strides) : Courtes accélérations pour préparer le système neuromusculaire à la séance principale.","https://vimeo.com/1163034682","2026-02-24T10:52:49.527Z","2026-02-24T10:52:49.844Z",[],{"id":29,"documentId":30,"name":31,"alternativeText":14,"caption":14,"width":32,"height":33,"formats":34,"hash":69,"ext":36,"mime":39,"size":70,"url":71,"previewUrl":14,"provider":72,"provider_metadata":14,"createdAt":73,"updatedAt":73,"publishedAt":73,"focalPoint":14},53,"gvbbiko89lsu26vslcyy40zl","hoka_pb-protocol_coach-room_tutorials_warm-up-and-cool-down-routines_cover.jpg",4800,2700,{"large":35,"small":45,"medium":53,"thumbnail":61},{"ext":36,"url":37,"hash":38,"mime":39,"name":40,"path":14,"size":41,"width":42,"height":43,"sizeInBytes":44},".jpg","https://graceful-laughter-875a0cb707.media.strapiapp.com/large_hoka_pb_protocol_coach_room_tutorials_warm_up_and_cool_down_routines_cover_1dbceefbbc.jpg","large_hoka_pb_protocol_coach_room_tutorials_warm_up_and_cool_down_routines_cover_1dbceefbbc","image/jpeg","large_hoka_pb-protocol_coach-room_tutorials_warm-up-and-cool-down-routines_cover.jpg",46.71,1000,563,46713,{"ext":36,"url":46,"hash":47,"mime":39,"name":48,"path":14,"size":49,"width":50,"height":51,"sizeInBytes":52},"https://graceful-laughter-875a0cb707.media.strapiapp.com/small_hoka_pb_protocol_coach_room_tutorials_warm_up_and_cool_down_routines_cover_1dbceefbbc.jpg","small_hoka_pb_protocol_coach_room_tutorials_warm_up_and_cool_down_routines_cover_1dbceefbbc","small_hoka_pb-protocol_coach-room_tutorials_warm-up-and-cool-down-routines_cover.jpg",15.97,500,281,15968,{"ext":36,"url":54,"hash":55,"mime":39,"name":56,"path":14,"size":57,"width":58,"height":59,"sizeInBytes":60},"https://graceful-laughter-875a0cb707.media.strapiapp.com/medium_hoka_pb_protocol_coach_room_tutorials_warm_up_and_cool_down_routines_cover_1dbceefbbc.jpg","medium_hoka_pb_protocol_coach_room_tutorials_warm_up_and_cool_down_routines_cover_1dbceefbbc","medium_hoka_pb-protocol_coach-room_tutorials_warm-up-and-cool-down-routines_cover.jpg",30.04,750,422,30042,{"ext":36,"url":62,"hash":63,"mime":39,"name":64,"path":14,"size":65,"width":66,"height":67,"sizeInBytes":68},"https://graceful-laughter-875a0cb707.media.strapiapp.com/thumbnail_hoka_pb_protocol_coach_room_tutorials_warm_up_and_cool_down_routines_cover_1dbceefbbc.jpg","thumbnail_hoka_pb_protocol_coach_room_tutorials_warm_up_and_cool_down_routines_cover_1dbceefbbc","thumbnail_hoka_pb-protocol_coach-room_tutorials_warm-up-and-cool-down-routines_cover.jpg",5.46,245,138,5459,"hoka_pb_protocol_coach_room_tutorials_warm_up_and_cool_down_routines_cover_1dbceefbbc",423.1,"https://graceful-laughter-875a0cb707.media.strapiapp.com/hoka_pb_protocol_coach_room_tutorials_warm_up_and_cool_down_routines_cover_1dbceefbbc.jpg","strapi-provider-upload-strapi-cloud","2026-02-09T14:32:19.451Z",[75,84,92,100],{"id":76,"documentId":20,"title":77,"slug":78,"intro":79,"external_url":24,"createdAt":80,"updatedAt":81,"publishedAt":82,"locale":83},25,"Warm-Up and\u2028Cool-Down routines","warm-up-and-cool-down-routines-1","• Easy Jog: Very light running to raise body temperature and get blood flowing before intensity.\n• Stroke Progressions: Gradual increases in range of motion to mobilize the joints.\n• Drills (A/B Skips): Dynamic movements that activate the specific muscles used in running.\nStrides: Short bursts of acceleration to prime the neuromuscular system for the main session.","2026-02-08T17:03:17.633Z","2026-02-10T16:42:14.445Z","2026-02-10T16:42:14.792Z","en",{"id":85,"documentId":20,"title":86,"slug":87,"intro":88,"external_url":24,"createdAt":89,"updatedAt":89,"publishedAt":90,"locale":91},54,"Routine di Riscaldamento e Defaticamento","routine-di-riscaldamento-e-defaticamento","• Corsa Leggera (Easy Jog): Corsa molto blanda per aumentare la temperatura corporea e attivare la circolazione prima dell'intensità.\n• Progressioni di Ampiezza: Incrementi graduali del raggio di movimento per mobilizzare le articolazioni.\n• Esercizi Tecnici (A/B Skips): Movimenti dinamici che attivano i muscoli specifici utilizzati nella corsa.\n• Allunghi (Strides): Brevi scatti di accelerazione per preparare il sistema neuromuscolare alla sessione principale.","2026-02-24T10:52:12.577Z","2026-02-24T10:52:12.900Z","it",{"id":93,"documentId":20,"title":94,"slug":95,"intro":96,"external_url":24,"createdAt":97,"updatedAt":97,"publishedAt":98,"locale":99},58,"Aufwärm- und Cool-down-Routinen","aufwaerm-und-cool-down-routinen","• Lockeres Laufen (Easy Jog): Sehr leichtes Laufen, um die Körpertemperatur zu erhöhen und den Blutfluss vor der Belastung anzuregen.\n• Beweglichkeit-Progressionen: Graduelle Steigerung des Bewegungsumfangs zur Mobilisierung der Gelenke.\n• Lauf-ABC (A/B Skips): Dynamische Bewegungen, die die spezifische Laufmuskulatur aktivieren.\n• Steigerungen (Strides): Kurze Beschleunigungsschübe, um das neuromuskuläre System auf die Haupteinheit vorzubereiten.","2026-02-24T10:54:01.582Z","2026-02-24T10:54:01.909Z","de",{"id":101,"documentId":20,"title":102,"slug":103,"intro":104,"external_url":24,"createdAt":105,"updatedAt":105,"publishedAt":106,"locale":107},60,"Rutinas de Calentamiento y Vuelta a la Calma","rutinas-de-calentamiento-y-vuelta-a-la-calma","• Trote Suave (Easy Jog): Carrera muy ligera para aumentar la temperatura corporal y activar el flujo sanguíneo antes de la intensidad.\n• Progresiones de Rango: Incrementos graduales en el rango de movimiento para movilizar las articulaciones.\n• Técnica (A/B Skips): Movimientos dinámicos que activan los músculos específicos utilizados al correr.\n• Strides: Breves ráfagas de aceleración para preparar il sistema neuromuscular de cara a la sesión principal.","2026-02-24T10:54:37.650Z","2026-02-24T10:54:37.989Z","es",{"id":109,"documentId":110,"title":111,"slug":112,"intro":113,"external_url":114,"createdAt":115,"updatedAt":115,"publishedAt":116,"locale":9,"tags":117,"preview_image":118,"localizations":151},48,"q8uzgjkoiiqkwsciro7yus3j","Sessions d'Activation de la Vitesse : lignes droites, intervalles courts","speed-activation-sessions-strides-short-intervals","• Activation de la Vitesse : Exercices conçus pour « réveiller » les fibres musculaires à contraction rapide avant une course ou une séance intense.\n• Lignes droites accentuées : Courir avec une forme et une puissance exagérées pour ouvrir les hanches et favoriser la montée des genoux.","https://vimeo.com/1163034492","2026-02-24T10:50:18.849Z","2026-02-24T10:50:19.169Z",[],{"id":119,"documentId":120,"name":121,"alternativeText":14,"caption":14,"width":32,"height":33,"formats":122,"hash":147,"ext":36,"mime":39,"size":148,"url":149,"previewUrl":14,"provider":72,"provider_metadata":14,"createdAt":150,"updatedAt":150,"publishedAt":150,"focalPoint":14},52,"lf7grspbrj66o8lpffmgn655","hoka_pb-protocol_coach-room_tutorials_speed-activation-sessions_cover.jpg",{"large":123,"small":129,"medium":135,"thumbnail":141},{"ext":36,"url":124,"hash":125,"mime":39,"name":126,"path":14,"size":127,"width":42,"height":43,"sizeInBytes":128},"https://graceful-laughter-875a0cb707.media.strapiapp.com/large_hoka_pb_protocol_coach_room_tutorials_speed_activation_sessions_cover_c4943c300b.jpg","large_hoka_pb_protocol_coach_room_tutorials_speed_activation_sessions_cover_c4943c300b","large_hoka_pb-protocol_coach-room_tutorials_speed-activation-sessions_cover.jpg",43.09,43090,{"ext":36,"url":130,"hash":131,"mime":39,"name":132,"path":14,"size":133,"width":50,"height":51,"sizeInBytes":134},"https://graceful-laughter-875a0cb707.media.strapiapp.com/small_hoka_pb_protocol_coach_room_tutorials_speed_activation_sessions_cover_c4943c300b.jpg","small_hoka_pb_protocol_coach_room_tutorials_speed_activation_sessions_cover_c4943c300b","small_hoka_pb-protocol_coach-room_tutorials_speed-activation-sessions_cover.jpg",14.67,14671,{"ext":36,"url":136,"hash":137,"mime":39,"name":138,"path":14,"size":139,"width":58,"height":59,"sizeInBytes":140},"https://graceful-laughter-875a0cb707.media.strapiapp.com/medium_hoka_pb_protocol_coach_room_tutorials_speed_activation_sessions_cover_c4943c300b.jpg","medium_hoka_pb_protocol_coach_room_tutorials_speed_activation_sessions_cover_c4943c300b","medium_hoka_pb-protocol_coach-room_tutorials_speed-activation-sessions_cover.jpg",27.85,27850,{"ext":36,"url":142,"hash":143,"mime":39,"name":144,"path":14,"size":145,"width":66,"height":67,"sizeInBytes":146},"https://graceful-laughter-875a0cb707.media.strapiapp.com/thumbnail_hoka_pb_protocol_coach_room_tutorials_speed_activation_sessions_cover_c4943c300b.jpg","thumbnail_hoka_pb_protocol_coach_room_tutorials_speed_activation_sessions_cover_c4943c300b","thumbnail_hoka_pb-protocol_coach-room_tutorials_speed-activation-sessions_cover.jpg",4.96,4956,"hoka_pb_protocol_coach_room_tutorials_speed_activation_sessions_cover_c4943c300b",421.76,"https://graceful-laughter-875a0cb707.media.strapiapp.com/hoka_pb_protocol_coach_room_tutorials_speed_activation_sessions_cover_c4943c300b.jpg","2026-02-09T14:31:47.931Z",[152,159,166,172],{"id":153,"documentId":110,"title":154,"slug":112,"intro":155,"external_url":114,"createdAt":156,"updatedAt":157,"publishedAt":158,"locale":83},27,"Speed Activation Sessions:\u2028strides, short intervals","• Speed Activation: Exercises designed to \"wake up\" fast-twitch muscle fibers before a race or hard session.\n• Accentuated Strides: Running with exaggerated form and power to open up the hips and drive the knees.","2026-02-08T17:02:21.102Z","2026-02-10T16:43:20.110Z","2026-02-10T16:43:20.416Z",{"id":160,"documentId":110,"title":161,"slug":162,"intro":163,"external_url":114,"createdAt":164,"updatedAt":164,"publishedAt":165,"locale":91},46,"Sessioni di Attivazione della Velocità: allunghi, intervalli brevi","sessioni-di-attivazione-della-velocita-allunghi-intervalli-brevi","• Attivazione della Velocità: Esercizi progettati per \"svegliare\" le fibre muscolari a contrazione rapida prima di una gara o di una sessione intensa.\n• Allunghi Accentuati: Correre con una forma e una potenza esagerate per aprire le anche e spingere le ginocchia.","2026-02-24T10:49:46.173Z","2026-02-24T10:49:46.492Z",{"id":167,"documentId":110,"title":168,"slug":112,"intro":169,"external_url":114,"createdAt":170,"updatedAt":170,"publishedAt":171,"locale":99},50,"Einheiten zur Geschwindigkeitsaktivierung: Steigerungen, kurze Intervalle","• Geschwindigkeitsaktivierung: Übungen, die darauf abzielen, die schnell zuckenden Muskelfasern vor einem Rennen oder einer harten Einheit „aufzuwecken“.\n• Betonte Steigerungen: Laufen mit übertriebener Form und Kraft, um die Hüften zu öffnen und den Kniehub zu betonen.","2026-02-24T10:50:42.722Z","2026-02-24T10:50:43.044Z",{"id":173,"documentId":110,"title":174,"slug":175,"intro":176,"external_url":114,"createdAt":177,"updatedAt":178,"publishedAt":179,"locale":107},61,"Sesiones de Activación de Velocidad: strides, intervalos cortos","sesiones-de-activacion-de-velocidad-strides-intervalos-cortos","• Activación de Velocidad: Ejercicios diseñados para \"despertar\" le fibras musculares de contracción rápida antes de una carrera o sesión intensa.\n• Strides Acentuados: Correr con una forma y potencia exageradas para abrir las caderas y potenciar el impulso de las rodillas.","2026-02-24T10:51:09.921Z","2026-02-24T10:55:29.956Z","2026-02-24T10:55:30.349Z",{"id":181,"documentId":182,"title":183,"slug":184,"intro":185,"external_url":186,"createdAt":187,"updatedAt":187,"publishedAt":188,"locale":9,"tags":189,"preview_image":190,"localizations":224},40,"yv1409gyzg7psfcrpw7tg9nf","Éducatifs de course : balancement des bras, cadence, posture","educatifs-de-course-balancement-des-bras-cadence-posture","• A-Skip: Focuses on high knee drive and upright posture to reinforce efficient mechanics.\n• B-Skip: Extends the knee drive to focus on leg extension and the \"pawing\" motion back to the ground.\n• Butt Kicks: Rapid heel-to-glute movement to improve hamstring recruitment and cadence.\nCenter of Mass: The goal of these drills is to teach landing the foot directly under the hips (not in front) to generate maximum power.","https://vimeo.com/1163033847","2026-02-24T10:44:48.647Z","2026-02-24T10:44:49.033Z",[],{"id":191,"documentId":192,"name":193,"alternativeText":14,"caption":14,"width":32,"height":33,"formats":194,"hash":219,"ext":36,"mime":39,"size":220,"url":221,"previewUrl":14,"provider":72,"provider_metadata":14,"createdAt":222,"updatedAt":222,"publishedAt":223,"focalPoint":14},51,"amtrrg5mtzh5rl4ojqxaohhc","hoka_pb-protocol_coach-room_tutorials_running-from-drills_cover.jpg",{"large":195,"small":201,"medium":207,"thumbnail":213},{"ext":36,"url":196,"hash":197,"mime":39,"name":198,"path":14,"size":199,"width":42,"height":43,"sizeInBytes":200},"https://graceful-laughter-875a0cb707.media.strapiapp.com/large_hoka_pb_protocol_coach_room_tutorials_running_from_drills_cover_f27134215d.jpg","large_hoka_pb_protocol_coach_room_tutorials_running_from_drills_cover_f27134215d","large_hoka_pb-protocol_coach-room_tutorials_running-from-drills_cover.jpg",39.72,39723,{"ext":36,"url":202,"hash":203,"mime":39,"name":204,"path":14,"size":205,"width":50,"height":51,"sizeInBytes":206},"https://graceful-laughter-875a0cb707.media.strapiapp.com/small_hoka_pb_protocol_coach_room_tutorials_running_from_drills_cover_f27134215d.jpg","small_hoka_pb_protocol_coach_room_tutorials_running_from_drills_cover_f27134215d","small_hoka_pb-protocol_coach-room_tutorials_running-from-drills_cover.jpg",14.9,14902,{"ext":36,"url":208,"hash":209,"mime":39,"name":210,"path":14,"size":211,"width":58,"height":59,"sizeInBytes":212},"https://graceful-laughter-875a0cb707.media.strapiapp.com/medium_hoka_pb_protocol_coach_room_tutorials_running_from_drills_cover_f27134215d.jpg","medium_hoka_pb_protocol_coach_room_tutorials_running_from_drills_cover_f27134215d","medium_hoka_pb-protocol_coach-room_tutorials_running-from-drills_cover.jpg",26.4,26395,{"ext":36,"url":214,"hash":215,"mime":39,"name":216,"path":14,"size":217,"width":66,"height":67,"sizeInBytes":218},"https://graceful-laughter-875a0cb707.media.strapiapp.com/thumbnail_hoka_pb_protocol_coach_room_tutorials_running_from_drills_cover_f27134215d.jpg","thumbnail_hoka_pb_protocol_coach_room_tutorials_running_from_drills_cover_f27134215d","thumbnail_hoka_pb-protocol_coach-room_tutorials_running-from-drills_cover.jpg",5.39,5385,"hoka_pb_protocol_coach_room_tutorials_running_from_drills_cover_f27134215d",412.5,"https://graceful-laughter-875a0cb707.media.strapiapp.com/hoka_pb_protocol_coach_room_tutorials_running_from_drills_cover_f27134215d.jpg","2026-02-09T14:31:13.865Z","2026-02-09T14:31:13.866Z",[225,232,239,246],{"id":226,"documentId":182,"title":227,"slug":228,"intro":185,"external_url":186,"createdAt":229,"updatedAt":230,"publishedAt":231,"locale":83},26,"Running form drills:\u2028Arm swing, Cadence, Posture","running-form-drills-arm-swing-cadence-posture","2026-02-08T16:57:27.321Z","2026-02-10T16:42:59.564Z","2026-02-10T16:42:59.878Z",{"id":233,"documentId":182,"title":234,"slug":235,"intro":236,"external_url":186,"createdAt":237,"updatedAt":237,"publishedAt":238,"locale":91},38,"Esercizi per la tecnica di corsa: oscillazione delle braccia, cadenza, postura","esercizi-per-la-tecnica-di-corsa-oscillazione-delle-braccia-cadenza-postura","• A-Skip: Si concentra sulla spinta delle ginocchia verso l'alto e sulla postura eretta per rinforzare una meccanica efficiente.\n• B-Skip: Estende la spinta del ginocchio per focalizzarsi sull'estensione della gamba e sul movimento di \"zampata\" nel ritorno a terra.\n• Calciata dietro (Butt Kicks): Movimento rapido del tallone verso il gluteo per migliorare il reclutamento dei bicipiti femorali e la cadenza.\n• Centro di massa: L'obiettivo di questi esercizi è insegnare ad appoggiare il piede direttamente sotto le anche (non davanti) per generare la massima potenza.","2026-02-24T10:42:33.346Z","2026-02-24T10:42:33.733Z",{"id":240,"documentId":182,"title":241,"slug":242,"intro":243,"external_url":186,"createdAt":244,"updatedAt":244,"publishedAt":245,"locale":99},42,"Lauf-ABC: Armarbeit, Schrittfrequenz, Körperhaltung","lauf-abc-armarbeit-schrittfrequenz-koerperhaltung","• A-Skip (Kniehebelauf-Variante): Konzentriert sich auf den Kniehub und eine aufrechte Haltung, um eine effiziente Mechanik zu festigen.\n• B-Skip (Laufschritt mit Beinsteckung): Erweitert den Kniehub um die Beinstreckung und die greifende „Wischbewegung“ zurück zum Boden.\n• Anfersen (Butt Kicks): Schnelle Bewegung der Ferse zum Gesäß, um die Aktivierung der hinteren Oberschenkelmuskulatur eund die Schrittfrequenz zu verbessern.\n• Körperschwerpunkt: Das Ziel dieser Übungen ist es, das Aufsetzen des Fußes direkt unter der Hüfte (nicht davor) zu trainieren, um maximale Kraft zu erzeugen.","2026-02-24T10:45:58.205Z","2026-02-24T10:45:58.526Z",{"id":247,"documentId":182,"title":248,"slug":249,"intro":250,"external_url":186,"createdAt":251,"updatedAt":251,"publishedAt":252,"locale":107},44,"Técnica de carrera: braceo, cadencia, postura","tecnica-de-carrera-braceo-cadencia-postura","• A-Skip: Se centra en la elevación de rodillas y en una postura erguida para reforzar una mecánica eficiente.\n• B-Skip: Extiende la elevación de rodilla para enfocarse en la extensión de la pierna y en el movimiento de \"zarpazo\" hacia el suelo.\n• Skiping de talones (Butt Kicks): Movimiento rápido del talón al glúteo para mejorar el reclutamiento de los isquiotibiales y la cadencia.\n• Centro de masas: El objetivo de estos ejercicios es enseñar a aterrizar el pie directamente bajo las caderas (no delante) para generar la máxima potencia.","2026-02-24T10:47:08.929Z","2026-02-24T10:47:09.254Z",{"id":254,"documentId":255,"title":256,"slug":257,"intro":258,"external_url":259,"createdAt":260,"updatedAt":260,"publishedAt":261,"locale":9,"tags":262,"preview_image":263,"localizations":295},32,"vhcs9urpfp8g3ifycrlp3g8c","Exercices de Mobilité et de Renforcement pour les Coureurs","exercices-de-mobilite-et-de-renforcement-pour-les-coureurs","• Extensions mollets (Calf Raises) : Renforcement du bas des jambes et du tendon d'Achille (effectué sur deux jambes ou en unilatéral) pour prévenir les blessures.\n• Fentes arrière : Un exercice unilatéral qui développe la force des quadriceps et la stabilité dynamique, essentielles au mouvement de la course.\n• Planche (Planks) : Un maintien isométrique pour construire une sangle abdominale solide, ce qui empêche le corps de s'affaisser lorsque la fatigue s'installe.","https://vimeo.com/1163033670","2026-02-24T10:36:27.341Z","2026-02-24T10:36:27.717Z",[],{"id":167,"documentId":264,"name":265,"alternativeText":14,"caption":14,"width":32,"height":33,"formats":266,"hash":291,"ext":36,"mime":39,"size":292,"url":293,"previewUrl":14,"provider":72,"provider_metadata":14,"createdAt":294,"updatedAt":294,"publishedAt":294,"focalPoint":14},"ouu87t50h3lk2epfk0v1zm3s","hoka_pb-protocol_coach-room_tutorials_mobility-and-strength_cover.jpg",{"large":267,"small":273,"medium":279,"thumbnail":285},{"ext":36,"url":268,"hash":269,"mime":39,"name":270,"path":14,"size":271,"width":42,"height":43,"sizeInBytes":272},"https://graceful-laughter-875a0cb707.media.strapiapp.com/large_hoka_pb_protocol_coach_room_tutorials_mobility_and_strength_cover_ab2f9c8c2f.jpg","large_hoka_pb_protocol_coach_room_tutorials_mobility_and_strength_cover_ab2f9c8c2f","large_hoka_pb-protocol_coach-room_tutorials_mobility-and-strength_cover.jpg",53.15,53150,{"ext":36,"url":274,"hash":275,"mime":39,"name":276,"path":14,"size":277,"width":50,"height":51,"sizeInBytes":278},"https://graceful-laughter-875a0cb707.media.strapiapp.com/small_hoka_pb_protocol_coach_room_tutorials_mobility_and_strength_cover_ab2f9c8c2f.jpg","small_hoka_pb_protocol_coach_room_tutorials_mobility_and_strength_cover_ab2f9c8c2f","small_hoka_pb-protocol_coach-room_tutorials_mobility-and-strength_cover.jpg",16.07,16065,{"ext":36,"url":280,"hash":281,"mime":39,"name":282,"path":14,"size":283,"width":58,"height":59,"sizeInBytes":284},"https://graceful-laughter-875a0cb707.media.strapiapp.com/medium_hoka_pb_protocol_coach_room_tutorials_mobility_and_strength_cover_ab2f9c8c2f.jpg","medium_hoka_pb_protocol_coach_room_tutorials_mobility_and_strength_cover_ab2f9c8c2f","medium_hoka_pb-protocol_coach-room_tutorials_mobility-and-strength_cover.jpg",32.26,32256,{"ext":36,"url":286,"hash":287,"mime":39,"name":288,"path":14,"size":289,"width":66,"height":67,"sizeInBytes":290},"https://graceful-laughter-875a0cb707.media.strapiapp.com/thumbnail_hoka_pb_protocol_coach_room_tutorials_mobility_and_strength_cover_ab2f9c8c2f.jpg","thumbnail_hoka_pb_protocol_coach_room_tutorials_mobility_and_strength_cover_ab2f9c8c2f","thumbnail_hoka_pb-protocol_coach-room_tutorials_mobility-and-strength_cover.jpg",5.2,5204,"hoka_pb_protocol_coach_room_tutorials_mobility_and_strength_cover_ab2f9c8c2f",518.5,"https://graceful-laughter-875a0cb707.media.strapiapp.com/hoka_pb_protocol_coach_room_tutorials_mobility_and_strength_cover_ab2f9c8c2f.jpg","2026-02-09T14:30:40.594Z",[296,303,310,317],{"id":297,"documentId":255,"title":298,"slug":299,"intro":300,"external_url":259,"createdAt":301,"updatedAt":301,"publishedAt":302,"locale":91},30,"Esercizi di Mobilità e Forza per i Runner","warm-up-and-cool-down-routines","• Calf Raises (Sollevamenti sulle punte): Rafforzano la parte inferiore delle gambe e il tendine d'Achille (eseguiti su due gambe o a gamba singola) per prevenire infortuni.\n• Affondi Posteriori: Un esercizio unilaterale (a gamba singola) che sviluppa la forza dei quadricipiti e la stabilità dinamica, essenziali per il movimento della corsa.\n• Plank: Una tenuta isometrica per costruire un core forte, che impedisce al corpo di \"cedere\" quando subentra la fatica.","2026-02-24T10:34:34.078Z","2026-02-24T10:34:34.406Z",{"id":304,"documentId":255,"title":305,"slug":299,"intro":306,"external_url":259,"createdAt":307,"updatedAt":308,"publishedAt":309,"locale":83},28,"Mobility and Strength\u2028Exercises for Runners","• Calf Raises: Strengthening the lower legs and Achilles tendon (performed on two legs or single-leg) to prevent injuries.\n• Reverse Lunges: A unilateral (single-leg) exercise that builds quad strength and dynamic stability essential for the running motion.\n• Planks: An isometric hold to build a strong core, which prevents the body from collapsing when fatigue sets in.","2026-02-08T17:00:38.548Z","2026-02-10T16:43:45.001Z","2026-02-10T16:43:45.305Z",{"id":311,"documentId":255,"title":312,"slug":313,"intro":314,"external_url":259,"createdAt":315,"updatedAt":315,"publishedAt":316,"locale":99},34,"Mobilitäts- und Kraftübungen für Läufer","mobilitaets-und-kraftuebungen-fuer-laeufer","• Wadenheben (Calf Raises): Stärkung der Unterschenkel und der Achillessehne (beidbeinig oder einbeinig ausgeführt), um Verletzungen vorzubeugen.\n• Ausfallschritte nach hinten (Reverse Lunges): Eine einseitige Übung, die Quadrizeps-Kraft und dynamische Stabilität aufbaut – entscheidend für die Laufbewegung.\n• Planks (Unterarmstütz): Ein isometrisches Halten zum Aufbau einer starken Rumpfmuskulatur, die verhindert, dass ldie Körperhaltung bei Ermüdung zusammensackt.","2026-02-24T10:37:13.629Z","2026-02-24T10:37:13.957Z",{"id":318,"documentId":255,"title":319,"slug":320,"intro":321,"external_url":259,"createdAt":322,"updatedAt":322,"publishedAt":323,"locale":107},36,"Ejercicios de Movilidad y Fuerza para Corredores","ejercicios-de-movilidad-y-fuerza-para-corredores","• Elevación de talones (Calf Raises): Fortalece la parte inferiore de las piernas y el tendón de Aquiles (realizado a dos piernas o a una sola pierna) para prevenir lesiones.\n• Zancadas traseras (Reverse Lunges): Un ejercicio unilateral que desarrolla la fuerza del cuádriceps y la estabilidad dinámica, esenciales para el movimiento de carrera.\n• Plancha (Planks): Un mantenimiento isométrico para construir un núcleo (core) fuerte, lo que evita que el cuerpo se desplome cuando aparece la fatiga.","2026-02-24T10:37:56.694Z","2026-02-24T10:37:57.025Z",{"pagination":325},{"page":326,"pageSize":327,"pageCount":326,"total":328},1,20,4,1774381776883]