[Running] runner Strength Training

Strength Training for Runners

Author: DAMA

Forget the bodybuilding actions such as "knees and knees. If you want to run faster, healthier, and stronger, you need to train your core muscles with a dedicated approach from the runners.

I. Importance of core muscles in running

More than 20 years ago, it was hard to find that top runners spent their energy training their abdominal muscles. Today, it has become an essential part. "Our coach repeatedly instilled in us the importance of core muscle groups ." "We have always adhered to this training," said lolojohnes, the world champion ." This is because now scientists and Coaches know that if you don't have a strong core muscle group-abdominal, lower back, and hip muscles, you won't be able to get your best score. They provide runners with the required stability, motivation, and endurance to maintain the most effective running actions during mountain, last sprint, and long term. "When your core muscles become stronger, everything else will benefit ." Says gregmcmillan. He is a runner at Flagstaff, Arizona and brings out many top professional runners and fitness runners. "No matter which type of running you are running, the core muscle group is the foundation of all your actions ."

The key is to train your core muscles like an expert. Experts have already precisely located how each movement in a run depends on the gluteus muscles, abdominal oblique muscles, and abdominal muscles-all of which are under your six abdominal muscles. They already know how important the training of core muscle groups is for runners to run faster, reduce the pain, and stick to a long distance. Best of all, they have designed these trainings for runners.

All runners-whether they are runners for recuperation or top runners for best scores-can benefit from this detailed training method. "When the muscles needed for running are trained and the muscles in the buttocks and trunk work together, you will be less hurt and enjoy running better ." Said philwharton. He is a muscular bone treatment expert and a partner of Wharton Performance Group in New York and Wharton health experience in Flagstaff.

Effective Core muscle group training is not easy. But you only need to do it several times a week, every 15 minutes-this will be a cost-effective investment and you will get a generous return. Ask lolojones. Even if she is not in the season, she will perform three core muscle training sessions per week. So when she plays, she will be able to maintain her position as a top-level cross-bar athlete in the United States. "When my core strength peaked," Jones said. "I can run more efficiently and maintain this extra advantage ."

2. How to make your team effective

Acceleration

When you increase your stride or increase your stride frequency to accelerate, you need lower abdominal muscles (including abdominal muscle and abdominal muscle)-and lower back muscles to work for you. The more strong and stable these muscles are, the more powerful and faster you will be.

Uphill

The hip muscles and lower abdominal muscles support the pelvis, and the pelvis connects the leg muscles needed for the uphill. If the core muscle group is strong enough, the legs will have a stable plane to borrow strength to achieve a more powerful crawling. When you step forward, the hip flexion muscles, such as the femoral direct muscle, pull up the pelvis. When you stick to the ground, you need to exert stress on the hip muscles and the back-of-Leg tendon.

Downhill

When you fly down from the slope, you need strong hip muscles to help absorb the impact and offset the forward momentum. Downhill brings you the pleasure of speed, but if your core muscle group does not have enough power to control your movements, your triceps and knee would carry extra weight, this may lead to fatigue, injury, or even injury.

Endurance

When you are at the final stage of the game, a solid core muscle group can help you maintain the correct posture and run most efficiently, even when you feel very tired. Strong lower abdominal muscles and lower back muscles, such as the spine muscles, make it easier for you to stand straight. If your core is weak, you may have to drag your feet in the final stage and stay out of stock to put too much pressure on your hips, knees, and bones.

Turning

Any time you need to turn-at the corner of the runway, from the pitfalls on the road, or in the ups and downs-the abdominal oblique muscles can provide stability and help you stay upright. If your core muscles are weak, your body may tilt during a turn, so that your legs and joints may be overloaded or stretched.

3. Dedicated 15-minute core strength training for Runners

Fortunately, effective core muscle training does not require a lot of time or equipment-It only requires a few key actions, and it is enough to exercise correctly and for a long time. This plan was designed by gregmcmillan, a runners and sports scientist at Arizona. He once brought out many world-class athletes. This plan is designed to strengthen the muscles that runners need to climb uphill, last sprint, stick to long distances, and avoid common injuries. Perform two or three groups of actions before or after you run the task, each Wednesday.

 

1 Superman

Objective: Abdominal transverse muscle (deep abdomen) and ridge muscle (lower back ).

Action: Lie down and stretch your hands and legs. Lift your head, left arm, and right leg up to about 5 inch high on the ground (Translator's note: 1 inch = 2.54 cm), keep it for three seconds, and put it down. Repeat the action with the right arm and left leg. Each side performs ten times.

Note: Do not lift your shoulders too high.

Increase difficulty: raise both hands and legs at the same time.

 

2 Arch Bridges

Objective: glue muscle and hind leg tendon.

Action: Lie on your knees, bend your knees 90 degrees, and place your feet on the ground. Raise your hips and back until your body goes straight from the shoulder to your knees. Keep it for 5 to 10 seconds. Put it down. Repeat 10 to 12 times.

Note: At the highest point of the movement, compress the glue muscle and do not let the spine drop down.

Increased difficulty: When the buttocks are raised, straighten one leg.

 

3. Swinging legs

Objective: abdominal oblique muscle

Action: Lie on your knees, bend your knees, raise it above your hips, and the ankle is parallel to the ground. Raise your feet and stretch your arm out. Rotate your legs to the left to keep your knees as close as possible to the ground (but not to the ground ). Let your knees go back to the center and then perform the same action to the right. Each side performs 10 to 12 times.

Note: Do not twist your hips or use inertia. Start this action with the power of your core muscles and slowly swing from one side to the other.

Increase difficulty: Straighten your legs.

 

4. Lifting the trunk

Objective: abdominal muscle and lower back muscle

Action: Lie down, support the body by the front of your arms, place your elbows under your shoulders, and combine your knees and feet. Lift your trunk, legs, and buttocks to bring a straight line from the beginning to the heel. Keep it for 10 seconds. Raise the right leg a few inches up, and the rest of the body remains unchanged. Put down the right leg and repeat it with the left leg.

Note: Do not drop your hips.

Increase difficulty: extend the time. Each time you raise a leg, it will take 15 to 20 seconds.

 

5. Lift the sideways trunk

Objective: abdominal oblique muscle, abdominal transverse muscle, inferior back muscle, hip, and hip muscle

Action: lie to the right side, use the front of the right arm to support the upper body, and place the left arm on the left. Raise your hips, hold your body up with your forearm and right leg, and lift your left hand up. To 30 seconds. Change one side and repeat.

Note: Do not let the arm position drop down.

Increased difficulty: only the right palm is used to support the upper body, not the right hand forearm.

4. Common Errors in Runner Strength Training

Error 1: Wrong exercise

"The biggest mistake runner has in strength training is to perform exercises such as" knees at both ends "in bodybuilding training ." Says gregmcmillan. For most runners, the standard bend does not work much because it does not work deep into the core muscles that provide stability for running in repeat.

Correct: do exercises that train the muscles required by runners. Try lifting the trunk or lifting the sideways trunk, which can strengthen the abdominal oblique muscle (which is located on both sides of the trunk), and the abdominal transverse muscle (which wraps the trunk like a tight underbody. These muscles keep the core of your body stable, help your body turn, reduce useless movements to the minimum, and thus make your running more efficient.

Error 2: The training method remains unchanged for a long time

Even if you use the correct actions to train the core muscles, long-term exercises on certain fixed actions may also reduce the training effect. "You need to constantly challenge your muscles to achieve better results ." Said run coach sammurphy. He is also a co-author of runningwell.

Correction: Hybrid training. Slightly adjust your training method to make it more difficult. Try to maintain stability with one leg or change the arm position. In the gym, you can use certain items, such as a stable ball, a balance disk, and an unstable platform, to make your core muscles more powerful to maintain your stability. One principle is, McMillan said, adjusting your training method every six weeks or so.

Error 3: Force training in a hurry

Correction: Slow down. For actions such as lifting on the trunk, you need to maintain a posture for 10 seconds to 60 seconds so that your muscles can be continuously exercised. Even when performing those actions that require repeated operations, perform them as smoothly as possible rather than quickly. "That should be noted," said Phil Wharton, a famous muscular bone treatment expert. "You can't take it easy, but you must do it ."

Error 4: Ignore invisible muscle groups

"Runners usually have weak back muscles, so they often ignore them ." Paul frediani, a triathlon coach in New York, said. "But when you are running, especially for a long time, the muscles on both sides of the lower back and spine are very important to provide stability and support ."

Correction: each core strength training includes at least one action that can be exercised to the lower back and buttocks muscles. Actions like arch bridges and Superman can practice those muscles that support and protect the spine.

5. Strong core muscles and healthy runners

Your core muscle group is like a power station. If it is not strong enough, "you don't have enough power when you are running ." Timhilden said he is a running mechanics expert, physical therapists, and athlete trainer at the boulder sports and Medical Center in Colorado. "So there will be a lot of useless actions, reducing your score, and even causing injuries ." The following are the three areas where the weak core muscle group may cause injury.

Lower back

Your leg took a step out, and most of your spine was under impulse. If your core muscles are not strong enough, the impact will be more intense, resulting in lower back pain. Use actions such as Superman to strengthen these muscles.

Hind leg Tendon

"If your core muscles are not robust enough, your legs and backbones often need to bear extra power ." Marcuso 'Sullivan, athletics coach at ANOVA, said. These extra jobs make your back-Leg tendon shorter, tighter, and more vulnerable. You can use arch bridges, sprints, squats, and other methods to train your backslashes and buttocks.

Knee

Without a strong core muscle group, it is difficult for you to control the movements of your trunk, so every time you place your feet, your joints bear extra power. This may lead to lower-knee pain, tendon inflammation of the humerus (sharp pain in the knee), and tendon inflammation of the tibia. The lifting of the trunk and the lifting of the trunk of the lateral body can strengthen the cross abdominal muscles, thus making the core more stable.

 

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