Why is strength training necessary for runners?
1. You optimize your running style
As you walk, your weight continually shifts from one leg to another. It means that your body is continuously required to stabilize your basin and the hull. It’s your abdominal and back muscles in particular, and this stabilization function takes over during the strength training running. If your fuselage muscles are too weak, there may be evasive movement as you walk. This results in a loss of energy when you push forward, and your steps are not as practical.
2. You prevent injuries
Many runners complain about back problems after running. The reason for this is very often an underdeveloped fuselage muscle.
The better your fuselage muscles are trained, the longer your spine will benefit from its shielding effect.
Runner strength training: 6 Abdominal and back muscles exercises
Repeat each exercise 8-12 times and plan three series. The interval between the set is 90 seconds.
- Integrate the exercises twice a week into your training – with at least 48 hours rest between the units.
1. Forward failure step with torso rotation
Put your feet on hips, spin your abdominal muscle and hold your upper body straight. The hands are stretched to the side.
Now take a step forward with your right leg. Make sure that the right knee does not extend beyond the foot tip. Turn your upper body to the right and hold the position for two seconds. Turn your upper body straight, return to the starting position and change the side.
2. Low Side Planet with front and rear foot lift
Go to the Low Side Plank. Your elbow should be right under your shoulder. Your body centre, buttocks and legs are tight. Keep your basin straight. Your legs, hips and shoulders form a line. The top hand rests on your thigh.
Keep your upper leg. Start your torso throughout the exercise and hold your basin straight. Take the leg forward and then back. Hold the position for two seconds. Then go back to the starting position and change the page.
3. Bridge with knee-lifting
Go into the back. Put on your abdominal muscles. The legs are angled, and the knees form a line with the ankles. Put your arms flat next to your body on the ground.
Lift your pool. Put on your buttocks. Pull your right leg up at right angles and hold the position for two seconds. Your foot is also angled during the movement. Then reinsert your leg and change the side.
4. Quadruped Limb Raise
Go to the four-foot stand. Place your hands shoulder-wide at the shoulder level on the ground. The knees are situated on the hip-height in a ship-wide position. Put on your abdominal muscles and look after a straight back.
Tap your left arm and your right leg and hold the position for two seconds. Your foot is angled on your ankle while moving. Then go back to the starting position and change the page.
5. quadruped rotation
Go to the four-foot stand. Place your hands shoulder-wide at the shoulder level on the ground. The knees are situated on the hip-height in a hips-wide position. Watch out for a straight back.
Put your right hand on your head. Keep your left leg and bring your right elbow to your left knee. Turn your upper body to the right and your 90-degree-angle leg to the upper left. Make sure you’re sticking your hips right now. Keep this position for two seconds. Go back to the starting position and change the page.
6. High Plank with knee lift forward and side
Go to the high-plank. Place your hands shoulder-wide at the shoulder level on the ground. Put on your abdominal muscles and buttocks and look after a straight back. Your hips and shoulders form a straight line.
Take your right knee forward towards the outside of your right elbow. Then lift your 90-degree-angle leg sideways up. Hold both positions for two seconds each. Your hips and shoulders always form a straight line. The pelvis is straight and stable throughout the movement. Then go back to the starting position and change the page.
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