Highly integrated with running movements, exercises that enhance overall coordination and strength are the specialized strength that runners need.
02 Standing and Heel Lifting This training can effectively restore the legs during running skills training, and you can use a jumping box or heel lifting device for it.
The one leg quarter squat position is very effective for training grip during running.
During training, stand on one leg, keep the pelvis level, like squatting on both legs, lower the hips, continue to keep the pelvis level, and finally return to the original position.
03 Double leg box jumping training and single leg box jumping training simulate the full body posture we take when leaning forward during running.
The support leg is bent to about half the length of the squat, which simulates the movement of an athlete’s foot landing during running.
Standing on the jump box, maintain the support position of your legs while running, then jump to the ground, lift your legs and ankle joints as much as possible, and jump onto the box again
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The knee that supports the leg should be perpendicular to the foot, placing the weight on the forefoot.
You can complete this exercise with zero or light weight, which helps to enhance control over the pelvis.
Finally, repeat the above exercise on the other leg.
Start moving the ankle from a point near the ground, expanding the range of motion as much as possible, so that the ankle joint can be as perpendicular to the ground as possible.
During each repetition, lift the ankle joint as much as possible, and when moving to the highest point, the ankle is directly below the buttocks, just like the leg movement of a runner at maximum speed.
Today, I will bring you some special Strength training for runners.
In addition, enhanced exercise and jumping exercise further enhance the ability of the body to use explosive force and maintain Dynamic equilibrium, which is crucial for efficient running.
Pull the ankle joint of the supporting leg vertically from the ground, then lower the ankle and start the next round of practice as soon as possible before the foot touches the ground.
The special Strength training for running emphasizes the output of strength and alternate recovery first, and then improves running skills.
Strength training can help runners improve their running ability, and running specific Strength training is the most helpful for runners.
Non supporting legs should be kept in a bent position for rest.
When performing this exercise, stand on one leg, bend the knee slightly (like the support leg during running), keep the pelvis neutral, and straighten the head and torso.
When practicing weightlifting squats, one can stand on a board or box (the board lifts the body, simulating the position of the front foot landing), and then use a Smith training machine or similar support frame to complete the exercise.
Finally, repeat the above exercise by switching legs.