{"id":98006,"date":"2025-11-20T17:30:24","date_gmt":"2025-11-20T16:30:24","guid":{"rendered":"https:\/\/runlovers.it\/?p=98006"},"modified":"2025-11-15T16:33:20","modified_gmt":"2025-11-15T15:33:20","slug":"eccentric-training-injury-prevention","status":"publish","type":"post","link":"https:\/\/runlovers.it\/en\/2025\/eccentric-training-injury-prevention\/","title":{"rendered":"Eccentric Training: The Secret to Preventing Injuries (3 Key Exercises)"},"content":{"rendered":"<p><em>Most injuries happen during the &#8220;braking&#8221; phase: eccentric (or negative) training teaches muscles to control the descent, protecting tendons and joints. Here are 3 fundamental exercises to get started.<\/em><\/p>\n<ul>\n<li><strong>What it is:<\/strong> An eccentric contraction is when a muscle works by <em>lengthening<\/em> under load (e.g., the descent phase of a squat, or landing while running).<\/li>\n<li><strong>Why it\u2019s vital:<\/strong> It trains your &#8220;brakes.&#8221; A muscle that is strong at pushing (concentric) but weak at braking (eccentric) is the perfect condition for an injury.<\/li>\n<li><strong>Benefits:<\/strong> It strengthens tendons (much more than concentric work), improves control and joint stability.<\/li>\n<li><strong>Exercise 1: Eccentric Heel Drops:<\/strong> useful for the Achilles tendon and calves.<\/li>\n<li><strong>Exercise 2: Nordic Hamstring Curls:<\/strong> to prevent hamstring tears.<\/li>\n<li><strong>Exercise 3: Controlled Descent Squat:<\/strong> protection for the knees and quadriceps.<\/li>\n<\/ul>\n<hr \/>\n<h2 id=\"getting-stronger-doesnt-just-mean-pushing-it-means-knowing-how-to-brake\">Getting Stronger Doesn\u2019t Just Mean Pushing: It Means Knowing How to \u201cBrake\u201d<\/h2>\n<p>When we think of strength, we think of one thing: the push. The lift. The phase when the muscle contracts and overcomes gravity. We celebrate acceleration, the ascent, the explosion.<\/p>\n<p>But what good is a Ferrari that goes 0-to-100 in 3 seconds if it has the brakes of an old Fiat 127? You might have a &#8220;little&#8221; problem on the first hairpin turn.<\/p>\n<p>The same thing happens in our body. We focus for years on how to get stronger at <em>pushing<\/em> (the <strong>concentric<\/strong> phase), and almost completely ignore the most important training for prevention: learning to <em>brake<\/em> (the <strong>eccentric<\/strong> phase).<\/p>\n<p>Most running and sports injuries don&#8217;t happen when you push, but when you land. When you run downhill. When your body has to absorb impact. That&#8217;s where the &#8220;brakes&#8221; fail.<\/p>\n<h2 id=\"what-is-eccentric-strength-and-why-is-it-key-for-preventing-injuries\">What Is Eccentric Strength and Why Is It Key for Preventing Injuries<\/h2>\n<p>It\u2019s very simple. Every movement has two phases:<\/p>\n<ol>\n<li><strong>Concentric:<\/strong> The muscle <em>shortens<\/em> to create movement (e.g., lifting a weight, climbing a step).<\/li>\n<li><strong>Eccentric (or &#8220;negative&#8221;):<\/strong> The muscle <em>lengthens<\/em> under tension to control the movement (e.g., <em>lowering<\/em> the weight slowly, <em>stepping down<\/em> from a step).<\/li>\n<\/ol>\n<p>Running downhill? That\u2019s a brutal eccentric workout for your quads. Landing on every single step? That\u2019s an impact your Achilles tendon has to eccentrically brake.<\/p>\n<p>Science has shown that specifically training this &#8220;negative&#8221; phase not only builds strength, but <strong>restructures and strengthens tendons<\/strong> much more effectively than any other type of training. It&#8217;s the most powerful &#8220;pre-habilitation&#8221; (Prehab) that exists.<\/p>\n<h2 id=\"3-eccentric-exercises-every-athlete-should-add-to-their-routine\">3 Eccentric Exercises Every Athlete Should Add to Their Routine<\/h2>\n<p>All it takes is 10 minutes, 2-3 times a week, where you must think of only one thing: \u201c<strong>the descent must be slow, controlled, almost agonizingly so.<\/strong>\u201d<\/p>\n<h3 id=\"1-eccentric-heel-drops-for-the-achilles-tendon\">1. Eccentric Heel Drops (for the Achilles Tendon)<\/h3>\n<ul>\n<li><strong>Perch\u00e9:<\/strong> It&#8217;s the number one exercise, validated by thousands of studies, for the prevention and rehabilitation of Achilles tendinopathy.<\/li>\n<li><strong>Come si fa:<\/strong>\n<ol>\n<li>Stand on the edge of a step or platform, on the balls of your feet.<\/li>\n<li>Push up with <strong>both feet<\/strong> to rise onto your toes (easy concentric phase).<\/li>\n<li>Now, shift <em>all<\/em> your weight onto <strong>one foot<\/strong>.<\/li>\n<li><em>Very slowly<\/em> (count 3-5 seconds), lower that heel below the level of the step, stretching the calf and tendon.<\/li>\n<li>Rise back up with two feet. Repeat.<\/li>\n<\/ol>\n<\/li>\n<li><strong>Volume:<\/strong> 3 sets of 10-15 (slow!) reps per leg.<\/li>\n<\/ul>\n<h3 id=\"2-nordic-hamstring-curls-for-hamstrings\">2. Nordic Hamstring Curls (for Hamstrings)<\/h3>\n<ul>\n<li><strong>Perch\u00e9:<\/strong> It\u2019s the most effective exercise for eccentrically strengthening the hamstrings. It prevents the tears and strains typical for those who sprint.<\/li>\n<li><strong>Come si fa:<\/strong>\n<ol>\n<li>Kneel on a mat and have a partner hold your ankles, or anchor them under something very heavy (e.g., a sofa or a stall bar).<\/li>\n<li>Keep your body straight, from knees to head (don&#8217;t bend at the hips!).<\/li>\n<li><em>Very slowly<\/em>, start to &#8220;fall&#8221; forward toward the floor, using your hamstrings as &#8220;brakes&#8221; to resist the fall.<\/li>\n<li>Try to control the descent for as long as possible. When you feel you&#8217;re about to give out, put your hands out to catch yourself (like in a push-up).<\/li>\n<li>Don&#8217;t use your legs to get back up: push up with your arms and restart.<\/li>\n<\/ol>\n<\/li>\n<li><strong>Volume:<\/strong> 3 sets of 5-8 reps. It&#8217;s very tough at first: a few reps done well are better than many done poorly.<\/li>\n<\/ul>\n<h3 id=\"3-controlled-descent-squat-for-the-knees\">3. Controlled Descent Squat (for the Knees)<\/h3>\n<ul>\n<li><strong>Perch\u00e9:<\/strong> It teaches your quads and glutes to manage impact and protect the patellar tendon and knee joints. It&#8217;s fundamental for those who suffer from anterior knee pain.<\/li>\n<li><strong>Come si fa:<\/strong>\n<ol>\n<li>Perform a normal Air Squat (or Goblet Squat with a light weight).<\/li>\n<li>The descent (eccentric phase) must be <em>hyper-controlled<\/em>. Count 3 to 5 seconds to go down.<\/li>\n<li>The ascent (concentric phase) can be normal or fast (1 second).<\/li>\n<\/ol>\n<\/li>\n<li><strong>Focus:<\/strong> Keep your chest high and back straight. The control must be total, without &#8220;dropping&#8221; in the last part of the descent.<\/li>\n<li><strong>Volume:<\/strong> 3 sets of 8-10 reps.<\/li>\n<\/ul>\n<h2 id=\"how-and-when-to-train-the-eccentric-phase-safely\">How and When to Train the Eccentric Phase Safely<\/h2>\n<p>Eccentric training is very effective, but it also creates a lot of muscle damage (the famous DOMS, delayed onset muscle soreness). Go easy at first.<\/p>\n<ul>\n<li><strong>Quando:<\/strong> Add these exercises 2-3 times a week, ideally <strong>at the end<\/strong> of your easy run or strength workout. Don&#8217;t do them <em>before<\/em> a quality workout or a race, because they fatigue the tendons a lot.<\/li>\n<li><strong>Focus:<\/strong> The keyword is <strong>control<\/strong>. It&#8217;s not a matter of speed or &#8220;getting winded.&#8221; It&#8217;s a matter of slow, constant muscle tension.<\/li>\n<\/ul>\n<p>Don&#8217;t wait until you&#8217;re injured. Start building your &#8220;brakes&#8221; today. Your tendons will thank you tomorrow.<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Did you know that most injuries happen in the &#8220;braking&#8221; phase of movement? We explain what eccentric training is and teach you 3 fundamental exercises for prevention.<\/p>\n","protected":false},"author":3,"featured_media":98003,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_jetpack_newsletter_access":"","_jetpack_dont_email_post_to_subs":false,"_jetpack_newsletter_tier_id":0,"_jetpack_memberships_contains_paywalled_content":false,"_jetpack_feature_clip_id":0,"_jetpack_memberships_contains_paid_content":false,"footnotes":"","jetpack_post_was_ever_published":false},"categories":[22338],"tags":[],"powerkit_post_featured":[],"class_list":["post-98006","post","type-post","status-publish","format-standard","has-post-thumbnail","category-training-en"],"yoast_head":"<!-- This site is optimized with the Yoast SEO Premium plugin v27.7 (Yoast SEO v27.7) - https:\/\/yoast.com\/product\/yoast-seo-premium-wordpress\/ -->\n<title>Eccentric Training: 3 Exercises to Prevent Injuries - Runlovers<\/title>\n<meta name=\"description\" content=\"Discover the benefits of eccentric (negative) training to protect tendons and joints. 3 key exercises (heel drops, nordic) to prevent injuries.\" \/>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/runlovers.it\/en\/2025\/eccentric-training-injury-prevention\/\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Eccentric Training: The Secret to Preventing Injuries (3 Key Exercises)\" \/>\n<meta property=\"og:description\" content=\"Discover the benefits of eccentric (negative) training to protect tendons and joints. 3 key exercises (heel drops, nordic) to prevent injuries.\" \/>\n<meta property=\"og:url\" content=\"https:\/\/runlovers.it\/en\/2025\/eccentric-training-injury-prevention\/\" \/>\n<meta property=\"og:site_name\" content=\"Runlovers\" \/>\n<meta property=\"article:publisher\" content=\"https:\/\/www.facebook.com\/runlovers\/\" \/>\n<meta property=\"article:author\" content=\"https:\/\/www.facebook.com\/sandrosiviero\" \/>\n<meta property=\"article:published_time\" content=\"2025-11-20T16:30:24+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/i0.wp.com\/runlovers.it\/wp-content\/uploads\/2025\/11\/allenamento-eccentrico-squat.jpg?fit=1800%2C1202&quality=75&ssl=1\" \/>\n\t<meta property=\"og:image:width\" content=\"1800\" \/>\n\t<meta property=\"og:image:height\" content=\"1202\" \/>\n\t<meta property=\"og:image:type\" content=\"image\/jpeg\" \/>\n<meta name=\"author\" content=\"Sandro Siviero\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<meta name=\"twitter:creator\" content=\"@http:\/\/www.twitter.com\/big_ideas\" \/>\n<meta name=\"twitter:site\" content=\"@runlovers\" \/>\n<meta name=\"twitter:label1\" content=\"Written by\" \/>\n\t<meta name=\"twitter:data1\" content=\"Sandro Siviero\" \/>\n\t<meta name=\"twitter:label2\" content=\"Est. reading time\" \/>\n\t<meta name=\"twitter:data2\" content=\"5 minutes\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\\\/\\\/schema.org\",\"@graph\":[{\"@type\":\"Article\",\"@id\":\"https:\\\/\\\/runlovers.it\\\/en\\\/2025\\\/eccentric-training-injury-prevention\\\/#article\",\"isPartOf\":{\"@id\":\"https:\\\/\\\/runlovers.it\\\/en\\\/2025\\\/eccentric-training-injury-prevention\\\/\"},\"author\":{\"name\":\"Sandro Siviero\",\"@id\":\"https:\\\/\\\/runlovers.it\\\/en\\\/#\\\/schema\\\/person\\\/ad495dc8439652a4f33875a1442dcafa\"},\"headline\":\"Eccentric Training: The Secret to Preventing Injuries (3 Key Exercises)\",\"datePublished\":\"2025-11-20T16:30:24+00:00\",\"mainEntityOfPage\":{\"@id\":\"https:\\\/\\\/runlovers.it\\\/en\\\/2025\\\/eccentric-training-injury-prevention\\\/\"},\"wordCount\":905,\"commentCount\":0,\"publisher\":{\"@id\":\"https:\\\/\\\/runlovers.it\\\/en\\\/#organization\"},\"image\":{\"@id\":\"https:\\\/\\\/runlovers.it\\\/en\\\/2025\\\/eccentric-training-injury-prevention\\\/#primaryimage\"},\"thumbnailUrl\":\"https:\\\/\\\/i0.wp.com\\\/runlovers.it\\\/wp-content\\\/uploads\\\/2025\\\/11\\\/allenamento-eccentrico-squat.jpg?fit=1800%2C1202&quality=75&ssl=1\",\"articleSection\":[\"Training\"],\"inLanguage\":\"en-US\",\"potentialAction\":[{\"@type\":\"CommentAction\",\"name\":\"Comment\",\"target\":[\"https:\\\/\\\/runlovers.it\\\/en\\\/2025\\\/eccentric-training-injury-prevention\\\/#respond\"]}],\"copyrightYear\":\"2025\",\"copyrightHolder\":{\"@id\":\"https:\\\/\\\/runlovers.it\\\/#organization\"}},{\"@type\":\"WebPage\",\"@id\":\"https:\\\/\\\/runlovers.it\\\/en\\\/2025\\\/eccentric-training-injury-prevention\\\/\",\"url\":\"https:\\\/\\\/runlovers.it\\\/en\\\/2025\\\/eccentric-training-injury-prevention\\\/\",\"name\":\"Eccentric Training: 3 Exercises to Prevent Injuries - Runlovers\",\"isPartOf\":{\"@id\":\"https:\\\/\\\/runlovers.it\\\/en\\\/#website\"},\"primaryImageOfPage\":{\"@id\":\"https:\\\/\\\/runlovers.it\\\/en\\\/2025\\\/eccentric-training-injury-prevention\\\/#primaryimage\"},\"image\":{\"@id\":\"https:\\\/\\\/runlovers.it\\\/en\\\/2025\\\/eccentric-training-injury-prevention\\\/#primaryimage\"},\"thumbnailUrl\":\"https:\\\/\\\/i0.wp.com\\\/runlovers.it\\\/wp-content\\\/uploads\\\/2025\\\/11\\\/allenamento-eccentrico-squat.jpg?fit=1800%2C1202&quality=75&ssl=1\",\"datePublished\":\"2025-11-20T16:30:24+00:00\",\"description\":\"Discover the benefits of eccentric (negative) training to protect tendons and joints. 3 key exercises (heel drops, nordic) to prevent injuries.\",\"breadcrumb\":{\"@id\":\"https:\\\/\\\/runlovers.it\\\/en\\\/2025\\\/eccentric-training-injury-prevention\\\/#breadcrumb\"},\"inLanguage\":\"en-US\",\"potentialAction\":[{\"@type\":\"ReadAction\",\"target\":[\"https:\\\/\\\/runlovers.it\\\/en\\\/2025\\\/eccentric-training-injury-prevention\\\/\"]}]},{\"@type\":\"ImageObject\",\"inLanguage\":\"en-US\",\"@id\":\"https:\\\/\\\/runlovers.it\\\/en\\\/2025\\\/eccentric-training-injury-prevention\\\/#primaryimage\",\"url\":\"https:\\\/\\\/i0.wp.com\\\/runlovers.it\\\/wp-content\\\/uploads\\\/2025\\\/11\\\/allenamento-eccentrico-squat.jpg?fit=1800%2C1202&quality=75&ssl=1\",\"contentUrl\":\"https:\\\/\\\/i0.wp.com\\\/runlovers.it\\\/wp-content\\\/uploads\\\/2025\\\/11\\\/allenamento-eccentrico-squat.jpg?fit=1800%2C1202&quality=75&ssl=1\",\"width\":1800,\"height\":1202,\"caption\":\"\u00a9 depositphotos.com\\\/undrey\"},{\"@type\":\"BreadcrumbList\",\"@id\":\"https:\\\/\\\/runlovers.it\\\/en\\\/2025\\\/eccentric-training-injury-prevention\\\/#breadcrumb\",\"itemListElement\":[{\"@type\":\"ListItem\",\"position\":1,\"name\":\"Home\",\"item\":\"https:\\\/\\\/runlovers.it\\\/en\\\/\"},{\"@type\":\"ListItem\",\"position\":2,\"name\":\"Eccentric Training: The Secret to Preventing Injuries (3 Key Exercises)\"}]},{\"@type\":\"WebSite\",\"@id\":\"https:\\\/\\\/runlovers.it\\\/en\\\/#website\",\"url\":\"https:\\\/\\\/runlovers.it\\\/en\\\/\",\"name\":\"Runlovers\",\"description\":\"Articoli, prove, recensioni e approfondimenti sul mondo del running.\",\"publisher\":{\"@id\":\"https:\\\/\\\/runlovers.it\\\/en\\\/#organization\"},\"potentialAction\":[{\"@type\":\"SearchAction\",\"target\":{\"@type\":\"EntryPoint\",\"urlTemplate\":\"https:\\\/\\\/runlovers.it\\\/en\\\/?s={search_term_string}\"},\"query-input\":{\"@type\":\"PropertyValueSpecification\",\"valueRequired\":true,\"valueName\":\"search_term_string\"}}],\"inLanguage\":\"en-US\"},{\"@type\":\"Organization\",\"@id\":\"https:\\\/\\\/runlovers.it\\\/en\\\/#organization\",\"name\":\"Runlovers\",\"url\":\"https:\\\/\\\/runlovers.it\\\/en\\\/\",\"logo\":{\"@type\":\"ImageObject\",\"inLanguage\":\"en-US\",\"@id\":\"https:\\\/\\\/runlovers.it\\\/en\\\/#\\\/schema\\\/logo\\\/image\\\/\",\"url\":\"https:\\\/\\\/i0.wp.com\\\/runlovers.it\\\/wp-content\\\/uploads\\\/2018\\\/11\\\/card.png?fit=636%2C636&quality=75&ssl=1\",\"contentUrl\":\"https:\\\/\\\/i0.wp.com\\\/runlovers.it\\\/wp-content\\\/uploads\\\/2018\\\/11\\\/card.png?fit=636%2C636&quality=75&ssl=1\",\"width\":636,\"height\":636,\"caption\":\"Runlovers\"},\"image\":{\"@id\":\"https:\\\/\\\/runlovers.it\\\/en\\\/#\\\/schema\\\/logo\\\/image\\\/\"},\"sameAs\":[\"https:\\\/\\\/www.facebook.com\\\/runlovers\\\/\",\"https:\\\/\\\/x.com\\\/runlovers\",\"https:\\\/\\\/www.instagram.com\\\/runlovers\\\/\",\"https:\\\/\\\/www.youtube.com\\\/user\\\/RunLovers\"],\"foundingDate\":\"2012-01-10\"},{\"@type\":\"Person\",\"@id\":\"https:\\\/\\\/runlovers.it\\\/en\\\/#\\\/schema\\\/person\\\/ad495dc8439652a4f33875a1442dcafa\",\"name\":\"Sandro Siviero\",\"image\":{\"@type\":\"ImageObject\",\"inLanguage\":\"en-US\",\"@id\":\"https:\\\/\\\/secure.gravatar.com\\\/avatar\\\/50df65141349a6b8b78ecaedba8687dfea8f3fd37cff602d06abc917fbe508b7?s=96&d=mm&r=g\",\"url\":\"https:\\\/\\\/secure.gravatar.com\\\/avatar\\\/50df65141349a6b8b78ecaedba8687dfea8f3fd37cff602d06abc917fbe508b7?s=96&d=mm&r=g\",\"contentUrl\":\"https:\\\/\\\/secure.gravatar.com\\\/avatar\\\/50df65141349a6b8b78ecaedba8687dfea8f3fd37cff602d06abc917fbe508b7?s=96&d=mm&r=g\",\"caption\":\"Sandro Siviero\"},\"description\":\"Sandro Siviero (detto BIG): vive, lavora, scrive e corre in una localit\u00e0 sconosciuta a tutti, localizzata dall'intelligence in una non meglio definita area nelle terre di Mordor. Big \u00e8 una sorta di entit\u00e0 grigia che tutto vede e tutto controlla. Essere mitologico, ai collaboratori di RunLovers \u00e8 concesso vederlo solo in occasione delle festivit\u00e0 nazionali della Papuasia e solo in fermo immagine. Cio\u00e8 mentre corre.\\u2028 Qua dentro \u00e8 quello che decide chi vive e chi muore e, per questo, noi lo amiamo di un amore disinteressato e spontaneo.\",\"sameAs\":[\"https:\\\/\\\/www.facebook.com\\\/sandrosiviero\",\"http:\\\/\\\/www.instagram.com\\\/big_ideas\",\"https:\\\/\\\/x.com\\\/http:\\\/\\\/www.twitter.com\\\/big_ideas\"],\"url\":\"https:\\\/\\\/runlovers.it\\\/en\\\/author\\\/big\\\/\"}]}<\/script>\n<!-- \/ Yoast SEO Premium plugin. -->","yoast_head_json":{"title":"Eccentric Training: 3 Exercises to Prevent Injuries - Runlovers","description":"Discover the benefits of eccentric (negative) training to protect tendons and joints. 3 key exercises (heel drops, nordic) to prevent injuries.","robots":{"index":"index","follow":"follow","max-snippet":"max-snippet:-1","max-image-preview":"max-image-preview:large","max-video-preview":"max-video-preview:-1"},"canonical":"https:\/\/runlovers.it\/en\/2025\/eccentric-training-injury-prevention\/","og_locale":"en_US","og_type":"article","og_title":"Eccentric Training: The Secret to Preventing Injuries (3 Key Exercises)","og_description":"Discover the benefits of eccentric (negative) training to protect tendons and joints. 3 key exercises (heel drops, nordic) to prevent injuries.","og_url":"https:\/\/runlovers.it\/en\/2025\/eccentric-training-injury-prevention\/","og_site_name":"Runlovers","article_publisher":"https:\/\/www.facebook.com\/runlovers\/","article_author":"https:\/\/www.facebook.com\/sandrosiviero","article_published_time":"2025-11-20T16:30:24+00:00","og_image":[{"width":1800,"height":1202,"url":"https:\/\/i0.wp.com\/runlovers.it\/wp-content\/uploads\/2025\/11\/allenamento-eccentrico-squat.jpg?fit=1800%2C1202&quality=75&ssl=1","type":"image\/jpeg"}],"author":"Sandro Siviero","twitter_card":"summary_large_image","twitter_creator":"@http:\/\/www.twitter.com\/big_ideas","twitter_site":"@runlovers","twitter_misc":{"Written by":"Sandro Siviero","Est. reading time":"5 minutes"},"schema":{"@context":"https:\/\/schema.org","@graph":[{"@type":"Article","@id":"https:\/\/runlovers.it\/en\/2025\/eccentric-training-injury-prevention\/#article","isPartOf":{"@id":"https:\/\/runlovers.it\/en\/2025\/eccentric-training-injury-prevention\/"},"author":{"name":"Sandro Siviero","@id":"https:\/\/runlovers.it\/en\/#\/schema\/person\/ad495dc8439652a4f33875a1442dcafa"},"headline":"Eccentric Training: The Secret to Preventing Injuries (3 Key Exercises)","datePublished":"2025-11-20T16:30:24+00:00","mainEntityOfPage":{"@id":"https:\/\/runlovers.it\/en\/2025\/eccentric-training-injury-prevention\/"},"wordCount":905,"commentCount":0,"publisher":{"@id":"https:\/\/runlovers.it\/en\/#organization"},"image":{"@id":"https:\/\/runlovers.it\/en\/2025\/eccentric-training-injury-prevention\/#primaryimage"},"thumbnailUrl":"https:\/\/i0.wp.com\/runlovers.it\/wp-content\/uploads\/2025\/11\/allenamento-eccentrico-squat.jpg?fit=1800%2C1202&quality=75&ssl=1","articleSection":["Training"],"inLanguage":"en-US","potentialAction":[{"@type":"CommentAction","name":"Comment","target":["https:\/\/runlovers.it\/en\/2025\/eccentric-training-injury-prevention\/#respond"]}],"copyrightYear":"2025","copyrightHolder":{"@id":"https:\/\/runlovers.it\/#organization"}},{"@type":"WebPage","@id":"https:\/\/runlovers.it\/en\/2025\/eccentric-training-injury-prevention\/","url":"https:\/\/runlovers.it\/en\/2025\/eccentric-training-injury-prevention\/","name":"Eccentric Training: 3 Exercises to Prevent Injuries - Runlovers","isPartOf":{"@id":"https:\/\/runlovers.it\/en\/#website"},"primaryImageOfPage":{"@id":"https:\/\/runlovers.it\/en\/2025\/eccentric-training-injury-prevention\/#primaryimage"},"image":{"@id":"https:\/\/runlovers.it\/en\/2025\/eccentric-training-injury-prevention\/#primaryimage"},"thumbnailUrl":"https:\/\/i0.wp.com\/runlovers.it\/wp-content\/uploads\/2025\/11\/allenamento-eccentrico-squat.jpg?fit=1800%2C1202&quality=75&ssl=1","datePublished":"2025-11-20T16:30:24+00:00","description":"Discover the benefits of eccentric (negative) training to protect tendons and joints. 3 key exercises (heel drops, nordic) to prevent injuries.","breadcrumb":{"@id":"https:\/\/runlovers.it\/en\/2025\/eccentric-training-injury-prevention\/#breadcrumb"},"inLanguage":"en-US","potentialAction":[{"@type":"ReadAction","target":["https:\/\/runlovers.it\/en\/2025\/eccentric-training-injury-prevention\/"]}]},{"@type":"ImageObject","inLanguage":"en-US","@id":"https:\/\/runlovers.it\/en\/2025\/eccentric-training-injury-prevention\/#primaryimage","url":"https:\/\/i0.wp.com\/runlovers.it\/wp-content\/uploads\/2025\/11\/allenamento-eccentrico-squat.jpg?fit=1800%2C1202&quality=75&ssl=1","contentUrl":"https:\/\/i0.wp.com\/runlovers.it\/wp-content\/uploads\/2025\/11\/allenamento-eccentrico-squat.jpg?fit=1800%2C1202&quality=75&ssl=1","width":1800,"height":1202,"caption":"\u00a9 depositphotos.com\/undrey"},{"@type":"BreadcrumbList","@id":"https:\/\/runlovers.it\/en\/2025\/eccentric-training-injury-prevention\/#breadcrumb","itemListElement":[{"@type":"ListItem","position":1,"name":"Home","item":"https:\/\/runlovers.it\/en\/"},{"@type":"ListItem","position":2,"name":"Eccentric Training: The Secret to Preventing Injuries (3 Key Exercises)"}]},{"@type":"WebSite","@id":"https:\/\/runlovers.it\/en\/#website","url":"https:\/\/runlovers.it\/en\/","name":"Runlovers","description":"Articoli, prove, recensioni e approfondimenti sul mondo del running.","publisher":{"@id":"https:\/\/runlovers.it\/en\/#organization"},"potentialAction":[{"@type":"SearchAction","target":{"@type":"EntryPoint","urlTemplate":"https:\/\/runlovers.it\/en\/?s={search_term_string}"},"query-input":{"@type":"PropertyValueSpecification","valueRequired":true,"valueName":"search_term_string"}}],"inLanguage":"en-US"},{"@type":"Organization","@id":"https:\/\/runlovers.it\/en\/#organization","name":"Runlovers","url":"https:\/\/runlovers.it\/en\/","logo":{"@type":"ImageObject","inLanguage":"en-US","@id":"https:\/\/runlovers.it\/en\/#\/schema\/logo\/image\/","url":"https:\/\/i0.wp.com\/runlovers.it\/wp-content\/uploads\/2018\/11\/card.png?fit=636%2C636&quality=75&ssl=1","contentUrl":"https:\/\/i0.wp.com\/runlovers.it\/wp-content\/uploads\/2018\/11\/card.png?fit=636%2C636&quality=75&ssl=1","width":636,"height":636,"caption":"Runlovers"},"image":{"@id":"https:\/\/runlovers.it\/en\/#\/schema\/logo\/image\/"},"sameAs":["https:\/\/www.facebook.com\/runlovers\/","https:\/\/x.com\/runlovers","https:\/\/www.instagram.com\/runlovers\/","https:\/\/www.youtube.com\/user\/RunLovers"],"foundingDate":"2012-01-10"},{"@type":"Person","@id":"https:\/\/runlovers.it\/en\/#\/schema\/person\/ad495dc8439652a4f33875a1442dcafa","name":"Sandro Siviero","image":{"@type":"ImageObject","inLanguage":"en-US","@id":"https:\/\/secure.gravatar.com\/avatar\/50df65141349a6b8b78ecaedba8687dfea8f3fd37cff602d06abc917fbe508b7?s=96&d=mm&r=g","url":"https:\/\/secure.gravatar.com\/avatar\/50df65141349a6b8b78ecaedba8687dfea8f3fd37cff602d06abc917fbe508b7?s=96&d=mm&r=g","contentUrl":"https:\/\/secure.gravatar.com\/avatar\/50df65141349a6b8b78ecaedba8687dfea8f3fd37cff602d06abc917fbe508b7?s=96&d=mm&r=g","caption":"Sandro Siviero"},"description":"Sandro Siviero (detto BIG): vive, lavora, scrive e corre in una localit\u00e0 sconosciuta a tutti, localizzata dall'intelligence in una non meglio definita area nelle terre di Mordor. Big \u00e8 una sorta di entit\u00e0 grigia che tutto vede e tutto controlla. Essere mitologico, ai collaboratori di RunLovers \u00e8 concesso vederlo solo in occasione delle festivit\u00e0 nazionali della Papuasia e solo in fermo immagine. Cio\u00e8 mentre corre.\u2028 Qua dentro \u00e8 quello che decide chi vive e chi muore e, per questo, noi lo amiamo di un amore disinteressato e spontaneo.","sameAs":["https:\/\/www.facebook.com\/sandrosiviero","http:\/\/www.instagram.com\/big_ideas","https:\/\/x.com\/http:\/\/www.twitter.com\/big_ideas"],"url":"https:\/\/runlovers.it\/en\/author\/big\/"}]}},"jetpack_featured_media_url":"https:\/\/i0.wp.com\/runlovers.it\/wp-content\/uploads\/2025\/11\/allenamento-eccentrico-squat.jpg?fit=1800%2C1202&quality=75&ssl=1","jetpack_sharing_enabled":true,"_links":{"self":[{"href":"https:\/\/runlovers.it\/en\/wp-json\/wp\/v2\/posts\/98006","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/runlovers.it\/en\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/runlovers.it\/en\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/runlovers.it\/en\/wp-json\/wp\/v2\/users\/3"}],"replies":[{"embeddable":true,"href":"https:\/\/runlovers.it\/en\/wp-json\/wp\/v2\/comments?post=98006"}],"version-history":[{"count":3,"href":"https:\/\/runlovers.it\/en\/wp-json\/wp\/v2\/posts\/98006\/revisions"}],"predecessor-version":[{"id":98161,"href":"https:\/\/runlovers.it\/en\/wp-json\/wp\/v2\/posts\/98006\/revisions\/98161"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/runlovers.it\/en\/wp-json\/wp\/v2\/media\/98003"}],"wp:attachment":[{"href":"https:\/\/runlovers.it\/en\/wp-json\/wp\/v2\/media?parent=98006"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/runlovers.it\/en\/wp-json\/wp\/v2\/categories?post=98006"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/runlovers.it\/en\/wp-json\/wp\/v2\/tags?post=98006"},{"taxonomy":"powerkit_post_featured","embeddable":true,"href":"https:\/\/runlovers.it\/en\/wp-json\/wp\/v2\/powerkit_post_featured?post=98006"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}