Raise your hips and keep your legs straight
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If you want to increase the difficulty, you can hold the dumbbell
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Push ups pay attention to the head has been looking forward, do not lift hips, keep a straight body, elbows are bent back, do not side bend
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For the muscles of the body, it can’t tell whether it is the equipment or its own weight that makes the muscles contract! So many runners often practice squat, flat support can also achieve good results
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Myth 1: runners don’t need strength training, they can do it as well as running more
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If it is greater than this number, it means that your potential has not been tapped
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Breathe evenly
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It seems very simple to pull on one leg, but in fact it’s a complicated movement, because many things have to happen at the same time (core and hip stability, upper back strength, balance, etc.)
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You can strengthen them the day after tomorrow
.
2
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As long as he insists on strength training, his physical fitness and figure must be stronger and stronger than those who don’t do strength training
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Now let’s introduce 8 groups of movements to train your foot muscles
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In fact, the more important reason is that your ankle strength is not enough
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Strength training twice a week, 30 minutes at a time, can make running better
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According to a study published in the International Journal of biomedical research, strengthening 10 small muscles from heel to toe can not only improve athletic performance, but also reduce injuries
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In fact, whether it’s strength training or aerobic training, they all have rhythm
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You can choose five of these nine movements as a group and do four groups in a circle
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How to observe whether the counterweight matches the physical fitness? That is to be able to carry out about 15 training movements
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Immersed in the training of large muscles
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The main purpose of strength training is to prevent injuries and improve running performance
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Myth 3: to enhance endurance, each group needs to do more exercise several times, and moderate exercise is good for health
.
4
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Squat jump 15-20 as a group, each time to do 3-4 groups
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2、 Ankle strength training in addition to the core, lower limbs, back and upper limb strength training, ankle strength training is also very important
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If you want to increase the difficulty, you can stand on the steps to lift the heel, or hold dumbbells in both hands to increase the load
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Although the frequency of these muscles is different, for sports, the stronger the muscles, the higher the exercise ability
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Lift one leg when it’s easier
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Main points of flat support action: starting from the basic flat support, don’t let your hips collapse or arch up
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Squat action Essentials: feet apart, slightly wider than the shoulder, toes of both feet slightly out, chest and abdomen straight, back straight (this is very important, if the back is not straight, it is easy to cause back muscle tension or even injury); Squat so your thighs are parallel or lower to the ground
.
9
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Don’t put your knees above your toes
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After slowly adapting, you can increase the number of groups or increase the difficulty
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Myth 5: gym training is better
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Increase the difficulty: take these four movements as a group, and do them in a circle
.
5
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7
If there is no rope skipping, you can do some jumping actions, such as horizontal jump, vertical jump, one foot jump and so on
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Moreover, the runners who often carry out strength training have very high running economy
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When squatting to the lowest point, don’t relax the muscles, otherwise it will hurt the knee; Restore
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It’s because the shoes don’t have good cushioning and the road is too hard
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Therefore, the middle-aged people who keep fit are younger than those who don’t keep fit
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First, start with the most basic movements and slowly adapt to them
. 
2
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To know that excessive strength training is easy to make muscle damage, pain
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So how to do strength training for runners? The following motion chart for your reference: first, the core of core strength training not only refers to the “abdominal muscles”, including all the muscles from the shoulder to the hip
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If you run regularly, you can do the following 9 groups of core strength training movements, which are easy to learn
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Then you can increase the number of groups or increase the difficulty
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More advanced exercise can be repeated lifting exercise, and keep up for a longer time
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Myth 6: the faster the speed of strength training, the better the effect
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Back muscle stretching attention is to lift the left arm, right leg and right arm, left leg alternately, each side up to the highest point stop for 2 seconds, can effectively exercise the back muscle and lumbar muscle, to alleviate chronic low back pain is very good, but do not force, pay attention to appropriate, step by step
.
1
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If it is less than this number, it means that your muscle strength is not good and you need to reduce the load
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Myth 2: just exercise the core strength, other parts of the body do not need to care
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Standing on the unstable plane such as wave velocity ball
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Therefore, if strength training can be carried out all over the body, don’t only practice part of it, so that the body will have better balance and the best economy when running
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Beginners should easily hold for 30-60 seconds
.
If you watch too much weight lifting in the Olympic Games, you will be scared by the big iron! But for runners, we don’t need to compete, so we just need to choose the weight we can bear to train
.
Because in running, the ankle is the key part of transmitting pressure, and the pressure it bears can reach three times of its own weight, so if the ankle strength is not enough, it will reduce the cushioning capacity and movement efficiency, and increase the risk of ankle joint and other parts, such as knee joint, small leg, and even hip joint injury
.
Because they insist on strength training, their muscle ratio is higher and their basic metabolism is higher
.
Try to keep 90 degrees and breathe evenly
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But when the force can be faster, back when slower, this will have a better effect, of course, for such actions as the barbell, this is more safe
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A stutter is not a fat man, so regular training is better than a single training many times
.
3
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As a runner, it is necessary to understand, because doing right with half the effort, doing wrong with half the effort
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Side bridge side bridge basic action side bridge advanced action 8
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It’s often said that after running, the ankle hurts or is injured
.
3
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Repeat
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Myth 4: the more training times, the better effect
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10-15 for a group, each time 3-4 groups.
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It takes 15-20 minutes every day to build a healthy body
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15-20 for a group, each time 3-4 groups or until muscle fatigue
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Lie on your back and touch your ankles alternately with your left and right hands
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Once you can continue the action for 1-2 minutes, you need to start adding changes to observe the effect; Lift an arm or a leg, or both in the opposite direction (left arm, right leg or right arm, left leg)
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Stand for 30-45 seconds each time, exchange standing for 3-4 times
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Click [running is running] 👆 follow Many runners understand the importance of strength training for running, but even if they believe in strength training, they will also have some “self-awareness”, so there will be some misunderstandings
.
1
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Myth 7: strength training is afraid of being crushed by the weight
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But relatively speaking, strength training without equipment can be practiced anytime and anywhere, and the use of equipment must go to the gym
.
There are about 639 muscles in the whole body, which are composed of about 6 billion muscle fibers
.
For runners, there is no need to immerse themselves in the gym like bodybuilding uncle
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There are 52 muscles in the foot
.
4
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Heel lifting is the most basic and safe method
.
5
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So, strength training is not as fast as you think, the faster the better
.
For example, the following variations: 6, hip bridge action Essentials: lie flat on the ground, put your feet close to your hips, lift your hips to the ceiling, and make sure your shoulders and knees are in a straight line
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Similarly, when carrying out strength training, it is not good to practice more
.
Rope skipping can be normal or changeable, such as open close jump + rope skipping as shown in the figure above
.