[{"data":1,"prerenderedAt":330},["ShallowReactive",2],{"coachs-videos-it":3,"all-videos-it":17},{"data":4,"meta":16},{"id":5,"documentId":6,"createdAt":7,"updatedAt":8,"publishedAt":9,"locale":10,"hero":11,"seo":15},5,"b9b12y0l4koecysng6hwelo2","2026-02-19T17:40:49.072Z","2026-02-25T08:32:37.272Z","2026-02-25T08:32:37.782Z","it",{"id":12,"title":13,"intro":14},94,"Video Tutorials","Piani di allenamento strutturati, approfondimenti e formazione per correre con intelligenza e imparare ad ascoltare il proprio corpo.",null,{},{"data":18,"meta":325},[19,109,181,254],{"id":20,"documentId":21,"title":22,"slug":23,"intro":24,"external_url":25,"createdAt":26,"updatedAt":26,"publishedAt":27,"locale":10,"tags":28,"preview_image":29,"localizations":75},54,"km4q3j03c8o79xs9pznt2fxi","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.","https://vimeo.com/1163034682","2026-02-24T10:52:12.577Z","2026-02-24T10:52:12.900Z",[],{"id":30,"documentId":31,"name":32,"alternativeText":15,"caption":15,"width":33,"height":34,"formats":35,"hash":70,"ext":37,"mime":40,"size":71,"url":72,"previewUrl":15,"provider":73,"provider_metadata":15,"createdAt":74,"updatedAt":74,"publishedAt":74,"focalPoint":15},53,"gvbbiko89lsu26vslcyy40zl","hoka_pb-protocol_coach-room_tutorials_warm-up-and-cool-down-routines_cover.jpg",4800,2700,{"large":36,"small":46,"medium":54,"thumbnail":62},{"ext":37,"url":38,"hash":39,"mime":40,"name":41,"path":15,"size":42,"width":43,"height":44,"sizeInBytes":45},".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":37,"url":47,"hash":48,"mime":40,"name":49,"path":15,"size":50,"width":51,"height":52,"sizeInBytes":53},"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":37,"url":55,"hash":56,"mime":40,"name":57,"path":15,"size":58,"width":59,"height":60,"sizeInBytes":61},"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":37,"url":63,"hash":64,"mime":40,"name":65,"path":15,"size":66,"width":67,"height":68,"sizeInBytes":69},"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",[76,85,93,101],{"id":77,"documentId":21,"title":78,"slug":79,"intro":80,"external_url":25,"createdAt":81,"updatedAt":82,"publishedAt":83,"locale":84},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":86,"documentId":21,"title":87,"slug":88,"intro":89,"external_url":25,"createdAt":90,"updatedAt":90,"publishedAt":91,"locale":92},56,"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.","2026-02-24T10:52:49.527Z","2026-02-24T10:52:49.844Z","fr",{"id":94,"documentId":21,"title":95,"slug":96,"intro":97,"external_url":25,"createdAt":98,"updatedAt":98,"publishedAt":99,"locale":100},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":102,"documentId":21,"title":103,"slug":104,"intro":105,"external_url":25,"createdAt":106,"updatedAt":106,"publishedAt":107,"locale":108},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":110,"documentId":111,"title":112,"slug":113,"intro":114,"external_url":115,"createdAt":116,"updatedAt":116,"publishedAt":117,"locale":10,"tags":118,"preview_image":119,"localizations":152},46,"q8uzgjkoiiqkwsciro7yus3j","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.","https://vimeo.com/1163034492","2026-02-24T10:49:46.173Z","2026-02-24T10:49:46.492Z",[],{"id":120,"documentId":121,"name":122,"alternativeText":15,"caption":15,"width":33,"height":34,"formats":123,"hash":148,"ext":37,"mime":40,"size":149,"url":150,"previewUrl":15,"provider":73,"provider_metadata":15,"createdAt":151,"updatedAt":151,"publishedAt":151,"focalPoint":15},52,"lf7grspbrj66o8lpffmgn655","hoka_pb-protocol_coach-room_tutorials_speed-activation-sessions_cover.jpg",{"large":124,"small":130,"medium":136,"thumbnail":142},{"ext":37,"url":125,"hash":126,"mime":40,"name":127,"path":15,"size":128,"width":43,"height":44,"sizeInBytes":129},"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":37,"url":131,"hash":132,"mime":40,"name":133,"path":15,"size":134,"width":51,"height":52,"sizeInBytes":135},"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":37,"url":137,"hash":138,"mime":40,"name":139,"path":15,"size":140,"width":59,"height":60,"sizeInBytes":141},"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":37,"url":143,"hash":144,"mime":40,"name":145,"path":15,"size":146,"width":67,"height":68,"sizeInBytes":147},"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",[153,161,167,173],{"id":154,"documentId":111,"title":155,"slug":156,"intro":157,"external_url":115,"createdAt":158,"updatedAt":159,"publishedAt":160,"locale":84},27,"Speed Activation Sessions:\u2028strides, short intervals","speed-activation-sessions-strides-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":162,"documentId":111,"title":163,"slug":156,"intro":164,"external_url":115,"createdAt":165,"updatedAt":165,"publishedAt":166,"locale":92},48,"Sessions d'Activation de la Vitesse : lignes droites, intervalles courts","• 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.","2026-02-24T10:50:18.849Z","2026-02-24T10:50:19.169Z",{"id":168,"documentId":111,"title":169,"slug":156,"intro":170,"external_url":115,"createdAt":171,"updatedAt":171,"publishedAt":172,"locale":100},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":174,"documentId":111,"title":175,"slug":176,"intro":177,"external_url":115,"createdAt":178,"updatedAt":179,"publishedAt":180,"locale":108},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":182,"documentId":183,"title":184,"slug":185,"intro":186,"external_url":187,"createdAt":188,"updatedAt":188,"publishedAt":189,"locale":10,"tags":190,"preview_image":191,"localizations":225},38,"yv1409gyzg7psfcrpw7tg9nf","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.","https://vimeo.com/1163033847","2026-02-24T10:42:33.346Z","2026-02-24T10:42:33.733Z",[],{"id":192,"documentId":193,"name":194,"alternativeText":15,"caption":15,"width":33,"height":34,"formats":195,"hash":220,"ext":37,"mime":40,"size":221,"url":222,"previewUrl":15,"provider":73,"provider_metadata":15,"createdAt":223,"updatedAt":223,"publishedAt":224,"focalPoint":15},51,"amtrrg5mtzh5rl4ojqxaohhc","hoka_pb-protocol_coach-room_tutorials_running-from-drills_cover.jpg",{"large":196,"small":202,"medium":208,"thumbnail":214},{"ext":37,"url":197,"hash":198,"mime":40,"name":199,"path":15,"size":200,"width":43,"height":44,"sizeInBytes":201},"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":37,"url":203,"hash":204,"mime":40,"name":205,"path":15,"size":206,"width":51,"height":52,"sizeInBytes":207},"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":37,"url":209,"hash":210,"mime":40,"name":211,"path":15,"size":212,"width":59,"height":60,"sizeInBytes":213},"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":37,"url":215,"hash":216,"mime":40,"name":217,"path":15,"size":218,"width":67,"height":68,"sizeInBytes":219},"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",[226,234,240,247],{"id":227,"documentId":183,"title":228,"slug":229,"intro":230,"external_url":187,"createdAt":231,"updatedAt":232,"publishedAt":233,"locale":84},26,"Running form drills:\u2028Arm swing, Cadence, Posture","running-form-drills-arm-swing-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.","2026-02-08T16:57:27.321Z","2026-02-10T16:42:59.564Z","2026-02-10T16:42:59.878Z",{"id":235,"documentId":183,"title":236,"slug":237,"intro":230,"external_url":187,"createdAt":238,"updatedAt":238,"publishedAt":239,"locale":92},40,"Éducatifs de course : balancement des bras, cadence, posture","educatifs-de-course-balancement-des-bras-cadence-posture","2026-02-24T10:44:48.647Z","2026-02-24T10:44:49.033Z",{"id":241,"documentId":183,"title":242,"slug":243,"intro":244,"external_url":187,"createdAt":245,"updatedAt":245,"publishedAt":246,"locale":100},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":248,"documentId":183,"title":249,"slug":250,"intro":251,"external_url":187,"createdAt":252,"updatedAt":252,"publishedAt":253,"locale":108},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":255,"documentId":256,"title":257,"slug":258,"intro":259,"external_url":260,"createdAt":261,"updatedAt":261,"publishedAt":262,"locale":10,"tags":263,"preview_image":264,"localizations":296},30,"vhcs9urpfp8g3ifycrlp3g8c","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.","https://vimeo.com/1163033670","2026-02-24T10:34:34.078Z","2026-02-24T10:34:34.406Z",[],{"id":168,"documentId":265,"name":266,"alternativeText":15,"caption":15,"width":33,"height":34,"formats":267,"hash":292,"ext":37,"mime":40,"size":293,"url":294,"previewUrl":15,"provider":73,"provider_metadata":15,"createdAt":295,"updatedAt":295,"publishedAt":295,"focalPoint":15},"ouu87t50h3lk2epfk0v1zm3s","hoka_pb-protocol_coach-room_tutorials_mobility-and-strength_cover.jpg",{"large":268,"small":274,"medium":280,"thumbnail":286},{"ext":37,"url":269,"hash":270,"mime":40,"name":271,"path":15,"size":272,"width":43,"height":44,"sizeInBytes":273},"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":37,"url":275,"hash":276,"mime":40,"name":277,"path":15,"size":278,"width":51,"height":52,"sizeInBytes":279},"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":37,"url":281,"hash":282,"mime":40,"name":283,"path":15,"size":284,"width":59,"height":60,"sizeInBytes":285},"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":37,"url":287,"hash":288,"mime":40,"name":289,"path":15,"size":290,"width":67,"height":68,"sizeInBytes":291},"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",[297,304,311,318],{"id":298,"documentId":256,"title":299,"slug":258,"intro":300,"external_url":260,"createdAt":301,"updatedAt":302,"publishedAt":303,"locale":84},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":305,"documentId":256,"title":306,"slug":307,"intro":308,"external_url":260,"createdAt":309,"updatedAt":309,"publishedAt":310,"locale":92},32,"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.","2026-02-24T10:36:27.341Z","2026-02-24T10:36:27.717Z",{"id":312,"documentId":256,"title":313,"slug":314,"intro":315,"external_url":260,"createdAt":316,"updatedAt":316,"publishedAt":317,"locale":100},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":319,"documentId":256,"title":320,"slug":321,"intro":322,"external_url":260,"createdAt":323,"updatedAt":323,"publishedAt":324,"locale":108},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":326},{"page":327,"pageSize":328,"pageCount":327,"total":329},1,20,4,1774381776663]