Step 1 Starting from the standing position, bend the right knee and straighten the left knee forward.

Hip function: promote hip flexion, abduction and external rotation to improve hip activity.

Step 1 Stand with your feet the same width as your hips and bend your right knee to push the bottom of your right foot to your hips.

How? Take about 30-60 seconds to perform each dynamic stretch (including limbs, hips and thighs) before running; On the muscle strength training day, each action is carried out for 30 seconds, and the load can be increased during squats and lunges, so that each group needs to rest only 10 times, a total of 2-3 groups.

Step 2 Use standing one foot to jump up the steps, then jump down, and keep your feet relaxed during the process.

Step 3 Repeat with the other leg, switching the left and right legs and walking forward at the same time.

Step 3 Repeat for 30 seconds, then repeat with the other leg.

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Single leg jumping function: running is an enhanced sport, which means that the muscles must expand and contract rapidly to provide explosive force and propulsion, and it is completed by one leg at a time.

Step 1 Stand with your feet the same width as your hips, bend your knees and lift your left foot up to your hips.

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Straighten your back and keep your chest straight during the process.

Step 1 Stand with feet hip width apart.

calf sleeves running

Step 2 Slowly bend the left knee while lowering the right knee close to the ground.

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Squat function: promote hip activity, and train the gluteus maximus, paramedian muscle, quadriceps femoris and other important muscles that will be used during running.

Keep your hips tight and your knees aligned so that your front thighs are well extended.

Step 1 Stand with your right leg straddling behind you, and rest with the sole of your foot on the low stool; Keep your hands firmly on your chest to keep your balance.

Step 3 Stop in the open position and stretch briefly, then repeat with the other leg.

Click the blue word above and remember to pay attention to us! The following 8 kinds of functional training are not only suitable for warm-up before running, but also suitable for routine practice! Nicole Ramos, a physiotherapist and fitness coach at sift physiotherapy Institute in New York, said, “running is essentially a one legged sport that requires sufficient muscle strength and endurance.” It further pointed out that “incorporating functional training as part of routine training can help improve pace and endurance and prevent injuries caused by overuse.” The following eight functional exercises are demonstrated by NASM certified coach Jess movold, mainly for hip flexion and extension and single leg stability.

Box jumping function: combined with squatting posture and explosive force elements, box jumping can connect all muscles of gluteus maximus and quadriceps femoris to the posterior leg muscle group.

Juxtaposition muscle extension function: This is a good extension of the juxtaposition muscle at the back of the thigh, which can reduce the risk of juxtaposition muscle injury during running.

Then use hip strength to straighten the bent body, and straighten your hands towards the ceiling.

According to the national muscle strength and Fitness Association (NSCA), dynamic stretching has been proved to improve running performance.

Bend your knees so that your hips are back and down as if you were sitting.

Step 2 Step your right foot forward and bend your knees to squat so that your knees and lower legs are 90 degrees and your right knee is flush with your toes.

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Step 1 Choose a suitable height of the box, stand in front of the box, with your feet the same width as your hips, and make sure you have enough space to squat.

Bow and arrow walking function: promote the sagittal plane (also known as longitudinal section, which refers to the movement before and after the body) of the human body, and improve the lateral stability.

Step 1 Stand with one foot in front of a low box or step and put your hands firmly in front of your chest to maintain balance.

Step 2 After squatting, use hip strength to jump up the box quickly, and then jump down the box.

Bulgarian split leg squat function: running is a one leg movement, which means that one leg must be responsible for falling and pulling up at the same time.

Step 2 Hold your right ankle with your right hand and extend your left arm straight to the ceiling.

Step 2 Put your hands on your chest to keep your balance.

Step 2 Bend your body forward and dig the spoon with your hands straight towards the floor.

One leg jumping is a good way to train one leg strength, stability and explosiveness, which can make you run faster and stronger.

Step 3 Use the left leg to step on the ground to return to the starting position, repeat for 30 seconds, and then change the right leg to repeat.

Step 2 Hold the left ankle with both hands to support the leg, and spread the left knee outward.

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At this time, the inside and outside of the hip and the groin will feel.

Therefore, it needs the stability of one leg and the ability to use one leg to push the whole body.

Quadriceps femoris stretching function: it helps to extend and stretch the quadriceps femoris in the front of hip and thigh, so as to return the pelvis to the correct position and alignment, and help run and walk.

Step 3 Use hip strength to push back into the standing position and repeat.

It is an excellent training for runners at all stages.

Step 3 Try a box height that makes it difficult for you to repeat 10 times..

Both of them are necessary to maintain stability and health in running and prevent lower limb injury.

It is recommended that you do this in front of the mirror to ensure that your knees are straight with each jump.

Step 3 Use the right foot to step on the ground to return to the standing position, change the left foot to repeat the action, and continue to step forward for about 6 meters.

Bulgarian split squat can recruit all the main muscles of hips and legs, but remember not to try the more advanced Bulgarian split squat before you are familiar with double squat.

Step 3 After holding for 5 seconds, return to the starting action and repeat with the left leg.

Step 1 Stand with feet hip width apart and toes slightly bent.