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The Running Channel, What's The Right Way To Wear Running Tights?

What's The Right Way To Wear Running Tights?

It's time for The

final Running Channel monthly show for 2021.

Brought to you by our friends at Wiggle.

Yes, it's December already, and Rick and I have got another bumper packed show for you.

We'll be taking a look at all of the latest running news, product launches, and

Father Christmas is making an appearance on the treadmill challenge with Zwift.

Can't wait to see that one.

I wonder he what is running knowledge is like.

We will also be answering your questions in Ask TRC, including

the age old debate for us blokes.

When running in winter,

Do you wear shorts, shorts over tights or shorts under tights?

I don't know.

And stay tuned to make sure you're paying attention right through the show because we've got a chance for you to win

Vouchers to spend at show sponsors Wiggle, Let's go.

It's been a

quieter a month again for racing.

As the year starts to wind down, we've seen Santa dashes and turkey

Trots are plenty throughout December.

If you're taking part in any, please pop your pictures on social media and tag at running

channel in them would love to see them.

Yes, we absolutely would.

And thank you so much to all of you for getting in touch with us to tell us where you've been racing.

December saw the return of the Valencia Marathon after it was cancelled for 2020 due to

covid restrictions.

The race was won by the Kenyan Lawrence Cherono in two hours five

minutes and 12 seconds in blustery conditions.

And it was a Kenyan double at the event with Nancy Jelagat taking the win

for the women with a time of two hours 19 minutes and 31 seconds a

whopping 14 minutes off her PB.

What I know unreal and December also saw UTMB Thailand take

place with Running Channel presenter Sarah taking part in her very first ultra

so proud of you, Sarah.

The course is based around the highest mountain of Thailand Doi Inthanon with six different

distance options ranging from 14 kilometres all the way up

168 kilometres.

See how Sarah got on with her 54 kilometre race on the running channel real soon.

Seriously impressive stuff.

Where have you been racing this month?

Tell us in the comments and let us know what your race plans are for

2022 too.

Next up we have all the running news for December in Newsflash with Garmin.

Last month saw

another new men's half marathon world record set this time by Jacob Kiplimo.

The 21 year old clocked 57 minutes and 31 seconds as he

won the Lisbon Half Marathon road race, breaking the previous record set by

Kenya's Kibiwott Kandie

in Valencia in 2020 You might remember Kiplimo from when he won

bronze in the 10,000 metres at the Tokyo Olympics this year.

The men's road, half marathon records being broken every year since 2018,

sticking with the elites and Jamaican sprinter Thompson-Herah and

Norwegian 400m hurdler Karsten Warholm were named Athletes

of the Year at the World Athletics Awards 2021.

They were among 10 award winners announced during the virtual ceremony.

Also last month, rugby league legend Kevin Sinfield

completed a 101 mile run in 24 hours to

raise money and awareness of the condition, affecting one of his friends and former teammates.

In 2019, Rob Burrow was diagnosed with motor neurone disease, a condition

which affects the nerves in the brain and spinal cord.

Sim field around the distance from the club in Leicester, where he now coaches to the

home ground of his old team in Leeds, where Rob was waiting for him along with a

packed stadium and his family.

The route, which is pretty hilly, by the way, was split into just over 14

7 kilometre sections, with each one having to be completed within 60 minutes.

Sinfield says he already has his heart set on completing another gruelling

challenge, and he won't stop until a cure for the disease is found.

Inspirational stuff.

Yeah, big news from the world of parkrun.

And this month, as they announced that they will now accept your bar code on your phone

or watch face. Up until now, you could only bring your printed barcode or one of

their wrist bands or fobs.

I'm so surprised they've done this.

Yeah, Rick, I actually tried this on my phone at Daventry parkrun this month, and it worked a

treat, But I did take my regular key fob with me, just in case you don't want to risk it, not

scanning right.

It's time for the treadmill challenge with Zwift.

It's December.

Which means there's only one person who should be taking it on this month.

And that is Father Christmas himself or Santa maybe.

Yeah, Okay, Santa, are you ready to get

started?

Oh, I'm ready.

Okay.

Starting in 321.

Off we go.

Question Number one.

What do many runners go to with their barcodes on Christmas Day?

That's an easy one

parkrun.

Correct. Question

Number two.

What is the Guinness World Record for

Fastest marathon dressed as Santa Claus?

Oh, that's a tough 3 hours, 55 minutes.

No incorrect.

Two hours, 49 minutes and 21 seconds.

Put the speed up.

Next question.

Run Rudolph Run is a song by which artist?

I should know.

It's one of the elves?

No.

Incorrect.

Put the speed up. Next question.

Finish this Christmas song by singing the rest of the line.

I don't want a lot for Christmas.

I don't want a lot for Christmas.

There's just one thing I need. Correct!

Next question.

How many runners ran in the Guinness World record breaking Santa Claus

run on Virginia beach in 2016 to the nearest 1000?

Ooh I was there. 70.

Incorrect.

Put the speed up.

Next question.

What do you call a deer with no eyes?

A favourite of mine. No Eye Deer.

Correct.

Next question.

Which British long distance runner was born eight days before Christmas Day?

Oh, he must have been on the naughty list because I don't know that one.

Put the speed up.

It was Paula Radcliffe.

Next question.

If a snowman averaged five minutes and 30 seconds per

kilometre, how long would it take them to run 5k?

Oh maths, that's what the elf does.

32 minutes? Incorrect.

Put the speed up.

Next question.

What is a snowflakes

top speed in MPH

According to the Met office?

A snowflakes?

Yeah. Ooh 32 miles an hour?

That's so fast.

No incorrect, but the speed up its nine MPH.

Next question.

What is the running time of the film Elf in hours and

minutes? two hours and five minutes.

Incorrect.

Put the speed up, next question.

What is typically used for the nose of a snowman?

A carrot! Correct.

Next question.

Name the fourth reindeer in Santa's lineup.

Pluto. Incorrect.

Put the speed up. I'n done. Good job Santa.

How are you feeling?

Oh, a few mince pies

should sort me out.

But I er, best get back to the grotto.

Wow.

I think I've got competition in the Singing stakes there.

Wow!

Go on, Santa belting out a bit of Mariah Carey.

Favourite Christmas song.

Yeah, probably that one.

Really?

Yeah.

Mine's East 17.

Stay another day.

Oh, yeah.

Well, actually, I was just saying Mariah because it was easier.

But my favourite one is Krystal Burgers.

Spaceman came travelling, but no one's ever heard of him.

They haven't.

They haven't.

I'm gonna listen to that later.

So Santa's final time was three minutes and 11 seconds,

putting him overall in eighth position on the

leaderboard.

Top work there, Santa.

Very impressive.

We still have loads more coming up, including your chance to win a voucher to spend at show

sponsor Wiggle.

So don't go anywhere. Next though,

Let's take a look at the running launches for December.

Starting this month with an exciting update from Coros this month, they've launched the new Coros

training hub platform. It let's runners analyse metrics, communicate with a coach, plan

future workouts and form teams. Who doesn't love a deep dive

into their running stats? The platform integrates with the Coros app and pushes

workouts through to Coros watches.

It's available for free to all Coros users.

Before this you used to be able to programme workouts into your watch manually and then

upload your data to the APP.

So it's been in its testing stage since the beginning of the month and if all is well,

will be launched to the general public from the 31st of December.

Awesome. Kit now and Harrier have launched a new 10 litre

unisex race vest.

The Kinder vest has been inspired by fellow runners on Kinder Scout

in the Peak District, and so has extra space for tougher runs that need more kit

and supplies.

Sarah has been testing this one for us and says that like all Harrier vests, it

is super comfy and has pockets galore.

So thumbs up from her. Next up, adidas have launched their all new UltraBoost

22 which is designed specifically by an all women team to fit

the female foot.

There's a load of science that's gone into this shoe, but specifically it taps into an online database

of 1.2 million assertions from the info that they gathered.

Their design team identified key differences across instep height and he'll

anatomy as well as females.

Gait cycle trends to re engineer the ultra boost to better suit female feet.

adidas say it has an S curve heel, which basically is designed to let the Achilles tendon

move more freely.

And one thing to note is that we haven't had a pair to test, so we can't give you our first

impressions of the shoe ourselves.

They are available now online, though, and in most stores.

Fresh from surprising The Running Channels Andy Baddeley with 800 metres to go in our recent

Garmin Challenge, former 400 metres sprinter Iwan Thomas has been

working with our friends at The National Running Show documenting his journey

as he takes part in the gruelling Centurion running South Downs Way 100.

The documentary looks at how Iwan

has been motivated to raise money for Group B strep support.

That's after his son Teddy, was diagnosed with the disease and follows him on his 100

mile journey in sweltering conditions through the East Sussex countryside during the

summer.

It's such a good watch.

Sticking with the theme of new video releases, Salomon have launched a TV episode called Long

Shorts, following Solomon athletes Courtney Dauwalter and Francois D'Haene

as they tackle two of the toughest and most iconic 100 mile races

in the world, the Hard Rock 100 in Colorado and the ultra Trail du Mont Blanc in

Chamonix in France, it dives into what it takes to prepare to take on such a

mammoth task and gives an access.

All areas look at the athletes experiences.

You can find the documentary on Salomon TV and on YouTube and we've linked to it and the other

documentary in the description of this video to make it nice and easy to find.

What is it called long shorts, though not short shorts, because Courtney Dauwalter wears long shorts when she

races just famous for it.

All right, well, this is why I need you ultramarathon

extraordinaire.

Exactly.

Next up, it's time for the running channels resident physiotherapist Manni in the Physio

Room, who's answering all your questions about running this month?

It's a good one from Mike, who wants to know a bit more about prehab?

This is a real good topic for me at the moment.

And don't forget, if you have a question for money, don't forget to email it to

physio@therunningchannel.com over to your Manni.

Welcome back to the physio room with me, Manni.

And we had a question in from Mike who asks.

Are there ways to check for muscle imbalances?

Well, yes, Mike, there are.

And there's simple ways that you can do this at home.

The first test looks at how strong one leg is comparative to

the other.

All where you're going to do really simply is use the whole group

Learn languages from TV shows, movies, news, articles and more! Try LingQ for FREE

What's The Right Way To Wear Running Tights? |||||porter||collants |||||||러닝 타이츠 Jaký je správný způsob nošení běžeckých punčocháčů? Wie trägt man die richtige Lauftights? ¿Cuál es la forma correcta de llevar mallas para correr? Quelle est la bonne façon de porter des collants de course à pied ? Qual è il modo giusto di indossare la calzamaglia da corsa? ランニングタイツの正しい履き方とは? 러닝 타이츠를 입는 올바른 방법은 무엇일까요? Wat is de juiste manier om een hardlooplegging te dragen? Jaki jest właściwy sposób noszenia rajstop do biegania? Qual é a forma correcta de usar collants de corrida? Как правильно носить колготки для бега? Koşu Taytı Giymenin Doğru Yolu Nedir? Як правильно носити трико для бігу? 跑步紧身裤的正确穿法是什么? 跑步紧身衣的正确穿法是什么?

It's time for The Настав час для The 是時候了

final Running Channel monthly show for 2021. ||||émission| 跑步頻道 2021 年最後一期月度節目。

Brought to you by our friends at Wiggle. |||||||Wiggle Предоставлено нашими друзьями из Wiggle. Надано нашими друзями з Wiggle.

Yes, it's December already, and Rick and I have got another bumper packed show for you. oui||||||||||||||| |||||||||||großartig|verpackt||| |||||||||||대박|||| Sim, já estamos em dezembro, e o Rick e eu temos mais um programa cheio de surpresas para vocês. Да, уже декабрь, а мы с Риком приготовили для вас очередное шоу, наполненное до отказа. Так, уже грудень, і ми з Ріком підготували для вас ще одне насичене шоу.

We'll be taking a look at all of the latest running news, product launches, and |||un||||||||||lancements| |||||||||||||출시| Ми розглянемо всі останні новини про біг, запуски продуктів і

Father Christmas is making an appearance on the treadmill challenge with Zwift. |||||||||||Zwift |||||Erscheinung|||Laufband||| |||||||||||줌프트 O Pai Natal está a fazer uma aparição no desafio da passadeira com o Zwift.

Can't wait to see that one.

I wonder he what is running knowledge is like.

We will also be answering your questions in Ask TRC, including |||||||||TRC 질문|

the age old debate for us blokes. ||||||les gars ||||||남자들 o velho debate para nós, homens.

When running in winter, 冬天跑步時,

Do you wear shorts, shorts over tights or shorts under tights? Usa calções, calções por cima de collants ou calções por baixo de collants?

I don't know.

And stay tuned to make sure you're paying attention right through the show because we've got a chance for you to win E fiquem atentos e certifiquem-se de que estão a prestar atenção durante todo o programa, porque temos uma oportunidade de ganhar

Vouchers to spend at show sponsors Wiggle, Let's go. Vouchers para gastar nos patrocinadores do espetáculo Wiggle, Let's go.

It's been a Ça a été un

quieter a month again for racing. plus calme||||| plus calme un mois encore pour la course. um mês mais calmo para as corridas.

As the year starts to wind down, we've seen Santa dashes and turkey ||||||||||se précipte||dinde |||||마무리되다|||||경쟁이 치열해지다|| Alors que l'année commence à tirer à sa fin, nous avons vu le Père Noël se précipiter et la dinde À medida que o ano começa a terminar, temos visto o Pai Natal a correr e o peru a

Trots are plenty throughout December. |||pendant tout| 트로트|||| Les trottinettes sont nombreuses tout au long du mois de décembre. Os trotes são abundantes durante todo o mês de dezembro.

If you're taking part in any, please pop your pictures on social media and tag at running Se participarem em alguma, publiquem as vossas fotografias nas redes sociais e marquem a corrida 如果您正在參加任何活動,請在社交媒體上發布您的照片並在跑步中添加標籤

channel in them would love to see them.

Yes, we absolutely would.

And thank you so much to all of you for getting in touch with us to tell us where you've been racing.

December saw the return of the Valencia Marathon after it was cancelled for 2020 due to

covid restrictions.

The race was won by the Kenyan Lawrence Cherono in two hours five ||||||케냐인||체로노||||

minutes and 12 seconds in blustery conditions. ||||venteux| ||||바람이 부는| minutos e 12 segundos em condições de vento forte.

And it was a Kenyan double at the event with Nancy Jelagat taking the win |||||||||||젤라갓|||

for the women with a time of two hours 19 minutes and 31 seconds a

whopping 14 minutes off her PB. 엄청난||||개인 기록 14 minutos do seu recorde.

What I know unreal and December also saw UTMB Thailand take

place with Running Channel presenter Sarah taking part in her very first ultra

so proud of you, Sarah.

The course is based around the highest mountain of Thailand Doi Inthanon with six different

distance options ranging from 14 kilometres all the way up opções de distância que vão desde 14 quilómetros até

168 kilometres.

See how Sarah got on with her 54 kilometre race on the running channel real soon.

Seriously impressive stuff.

Where have you been racing this month?

Tell us in the comments and let us know what your race plans are for

2022 too.

Next up we have all the running news for December in Newsflash with Garmin.

Last month saw

another new men's half marathon world record set this time by Jacob Kiplimo.

The 21 year old clocked 57 minutes and 31 seconds as he O jovem de 21 anos registou 57 minutos e 31 segundos ao

won the Lisbon Half Marathon road race, breaking the previous record set by

Kenya's Kibiwott Kandie

in Valencia in 2020 You might remember Kiplimo from when he won

bronze in the 10,000 metres at the Tokyo Olympics this year.

The men's road, half marathon records being broken every year since 2018,

sticking with the elites and Jamaican sprinter Thompson-Herah and collant||||||||| a ficar com as elites e com o velocista jamaicano Thompson-Herah e

Norwegian 400m hurdler Karsten Warholm were named Athletes O norueguês Karsten Warholm, dos 400 metros com barreiras, foi nomeado Atleta

of the Year at the World Athletics Awards 2021.

They were among 10 award winners announced during the virtual ceremony. ||parmi|prix||||||

Also last month, rugby league legend Kevin Sinfield

completed a 101 mile run in 24 hours to

raise money and awareness of the condition, affecting one of his friends and former teammates. |||sensibilisation||||||||||| angariar fundos e sensibilizar para a doença, que afecta um dos seus amigos e antigos colegas de equipa.

In 2019, Rob Burrow was diagnosed with motor neurone disease, a condition

which affects the nerves in the brain and spinal cord.

Sim field around the distance from the club in Leicester, where he now coaches to the

home ground of his old team in Leeds, where Rob was waiting for him along with a

packed stadium and his family.

The route, which is pretty hilly, by the way, was split into just over 14 O percurso, que é bastante acidentado, foi dividido em pouco mais de 14 順便說一句,這條路線相當崎嶇,被分成了 14 條以上

7 kilometre sections, with each one having to be completed within 60 minutes.

Sinfield says he already has his heart set on completing another gruelling Sinfield diz que já está decidido a completar mais um duro percurso

challenge, and he won't stop until a cure for the disease is found.

Inspirational stuff.

Yeah, big news from the world of parkrun. Sim, grandes notícias do mundo do parkrun.

And this month, as they announced that they will now accept your bar code on your phone

or watch face. Up until now, you could only bring your printed barcode or one of ou o mostrador do relógio. Até agora, só era possível trazer o código de barras impresso ou um dos

their wrist bands or fobs. ||||porte-clés as suas pulseiras ou braceletes.

I'm so surprised they've done this.

Yeah, Rick, I actually tried this on my phone at Daventry parkrun this month, and it worked a

treat, But I did take my regular key fob with me, just in case you don't want to risk it, not

scanning right. scanning| direito de varrimento.

It's time for the treadmill challenge with Zwift.

It's December.

Which means there's only one person who should be taking it on this month.

And that is Father Christmas himself or Santa maybe.

Yeah, Okay, Santa, are you ready to get

started?

Oh, I'm ready.

Okay.

Starting in 321.

Off we go.

Question Number one.

What do many runners go to with their barcodes on Christmas Day?

That's an easy one

parkrun.

Correct. Question

Number two.

What is the Guinness World Record for

Fastest marathon dressed as Santa Claus?

Oh, that's a tough 3 hours, 55 minutes.

No incorrect.

Two hours, 49 minutes and 21 seconds.

Put the speed up. ||vitesse| Aumenta a velocidade.

Next question.

Run Rudolph Run is a song by which artist?

I should know.

It's one of the elves?

No.

Incorrect.

Put the speed up. Next question.

Finish this Christmas song by singing the rest of the line.

I don't want a lot for Christmas.

I don't want a lot for Christmas.

There's just one thing I need. Correct!

Next question.

How many runners ran in the Guinness World record breaking Santa Claus

run on Virginia beach in 2016 to the nearest 1000?

Ooh I was there. 70.

Incorrect.

Put the speed up.

Next question.

What do you call a deer with no eyes?

A favourite of mine. No Eye Deer.

Correct.

Next question.

Which British long distance runner was born eight days before Christmas Day?

Oh, he must have been on the naughty list because I don't know that one. |||||||mauvaise||||||| Oh, ele deve ter estado na lista dos mal comportados porque eu não conheço essa.

Put the speed up.

It was Paula Radcliffe.

Next question.

If a snowman averaged five minutes and 30 seconds per

kilometre, how long would it take them to run 5k?

Oh maths, that's what the elf does. |||||elf| Oh, matemática, é isso que o duende faz.

32 minutes? Incorrect.

Put the speed up.

Next question.

What is a snowflakes

top speed in MPH

According to the Met office?

A snowflakes?

Yeah. Ooh 32 miles an hour?

That's so fast.

No incorrect, but the speed up its nine MPH.

Next question.

What is the running time of the film Elf in hours and

minutes? two hours and five minutes.

Incorrect.

Put the speed up, next question.

What is typically used for the nose of a snowman? ||||||carotte||| ¿Qué se usa típicamente para la nariz de un muñeco de nieve?

A carrot! Correct.

Next question.

Name the fourth reindeer in Santa's lineup. |||renne|||

Pluto. Incorrect.

Put the speed up. I'n done. Good job Santa.

How are you feeling?

Oh, a few mince pies Oh, algumas tartes de carne picada

should sort me out. deve resolver-me o problema.

But I er, best get back to the grotto. Mas é melhor voltar para a gruta.

Wow.

I think I've got competition in the Singing stakes there.

Wow!

Go on, Santa belting out a bit of Mariah Carey. Vá lá, Pai Natal a cantar um pouco de Mariah Carey.

Favourite Christmas song.

Yeah, probably that one.

Really?

Yeah.

Mine's East 17.

Stay another day.

Oh, yeah.

Well, actually, I was just saying Mariah because it was easier.

But my favourite one is Krystal Burgers.

Spaceman came travelling, but no one's ever heard of him.

They haven't.

They haven't.

I'm gonna listen to that later.

So Santa's final time was three minutes and 11 seconds,

putting him overall in eighth position on the

leaderboard.

Top work there, Santa.

Very impressive.

We still have loads more coming up, including your chance to win a voucher to spend at show

sponsor Wiggle.

So don't go anywhere. Next though,

Let's take a look at the running launches for December.

Starting this month with an exciting update from Coros this month, they've launched the new Coros

training hub platform. It let's runners analyse metrics, communicate with a coach, plan

future workouts and form teams. Who doesn't love a deep dive ||||||||||plongée

into their running stats? The platform integrates with the Coros app and pushes

workouts through to Coros watches.

It's available for free to all Coros users.

Before this you used to be able to programme workouts into your watch manually and then |||||||||entraînements||||||

upload your data to the APP.

So it's been in its testing stage since the beginning of the month and if all is well,

will be launched to the general public from the 31st of December.

Awesome. Kit now and Harrier have launched a new 10 litre génial||||Harrier|||||

unisex race vest.

The Kinder vest has been inspired by fellow runners on Kinder Scout

in the Peak District, and so has extra space for tougher runs that need more kit ||||||||||plus difficiles||||| ||||||||||mais difíceis||||| no Peak District, e por isso tem espaço extra para percursos mais difíceis que necessitem de mais equipamento

and supplies.

Sarah has been testing this one for us and says that like all Harrier vests, it

is super comfy and has pockets galore. ||||||à foison ||confortável||||à vontade é super confortável e tem bolsos em abundância.

So thumbs up from her. Next up, adidas have launched their all new UltraBoost |pouce|haut|||||||||||

22 which is designed specifically by an all women team to fit

the female foot.

There's a load of science that's gone into this shoe, but specifically it taps into an online database

of 1.2 million assertions from the info that they gathered. ||||||||ont rassemblé

Their design team identified key differences across instep height and he'll

anatomy as well as females.

Gait cycle trends to re engineer the ultra boost to better suit female feet.

adidas say it has an S curve heel, which basically is designed to let the Achilles tendon

move more freely. ||librement

And one thing to note is that we haven't had a pair to test, so we can't give you our first

impressions of the shoe ourselves.

They are available now online, though, and in most stores.

Fresh from surprising The Running Channels Andy Baddeley with 800 metres to go in our recent

Garmin Challenge, former 400 metres sprinter Iwan Thomas has been

working with our friends at The National Running Show documenting his journey

as he takes part in the gruelling Centurion running South Downs Way 100.

The documentary looks at how Iwan

has been motivated to raise money for Group B strep support. |||||||||estreptococo|

That's after his son Teddy, was diagnosed with the disease and follows him on his 100

mile journey in sweltering conditions through the East Sussex countryside during the

summer.

It's such a good watch.

Sticking with the theme of new video releases, Salomon have launched a TV episode called Long

Shorts, following Solomon athletes Courtney Dauwalter and Francois D'Haene

as they tackle two of the toughest and most iconic 100 mile races ||||||plus difficiles||||| enquanto enfrentam duas das mais difíceis e icónicas corridas de 100 milhas

in the world, the Hard Rock 100 in Colorado and the ultra Trail du Mont Blanc in

Chamonix in France, it dives into what it takes to prepare to take on such a

mammoth task and gives an access. tarefa gigantesca e dá um acesso.

All areas look at the athletes experiences.

You can find the documentary on Salomon TV and on YouTube and we've linked to it and the other

documentary in the description of this video to make it nice and easy to find.

What is it called long shorts, though not short shorts, because Courtney Dauwalter wears long shorts when she

races just famous for it.

All right, well, this is why I need you ultramarathon

extraordinaire.

Exactly.

Next up, it's time for the running channels resident physiotherapist Manni in the Physio

Room, who's answering all your questions about running this month?

It's a good one from Mike, who wants to know a bit more about prehab? É um bom artigo de Mike, que quer saber um pouco mais sobre a pré-habilitação?

This is a real good topic for me at the moment.

And don't forget, if you have a question for money, don't forget to email it to

physio@therunningchannel.com over to your Manni.

Welcome back to the physio room with me, Manni.

And we had a question in from Mike who asks.

Are there ways to check for muscle imbalances? Existem formas de verificar os desequilíbrios musculares?

Well, yes, Mike, there are.

And there's simple ways that you can do this at home.

The first test looks at how strong one leg is comparative to

the other.

All where you're going to do really simply is use the whole group