5 Straight exercises to become a better runner
For you to do well in running, your workouts should not be limited to spreadsheets, which tell you how many miles you need to run each day and how intense. When you start investing in the stride, it is important that your exercise program also include strength training exercises because they are responsible for keeping your body and muscles ready to withstand the impact that the stroke brings to your joints.
But what are the best exercises when it comes to running? Ideally, you strengthen the core (center of force of the body that covers the muscles of the back, the belly and the hip).
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It brings about improved muscle strength by developing the postural muscles and thus reducing the risk of injury and of course gaining in performance. Especially in long distance races, these muscles have great influence in the final stages of the course, when fatigue appears and their posture begins to crumble.
The stronger your muscles, the longer you’ll be able to maintain good posture, which naturally translates into better performance.
The core muscles help keep the body erect, transferring energy and sustaining body weight. To work in this region, the best bet is for you to bet on functional training.
This type of activity makes you perform several movements, other than the race, more efficiently, as you work out strength, endurance, coordination, flexibility and balance.
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For the runner, the movements performed help in saving energy, since the training prioritizes the balance between the parts of the body, the general and specific strengthening of the muscles, the work of proprioception and the dynamic balance.
5 exercises to stay strong
In order for your body to become stronger, you can bet on the five exercises to stay strong next. Although they can be done daily, at first it is good that you give a space of one day between workouts so that your muscles have recovery time. The moves can be made in your home and even after the race training.
With your forearms flat on the floor and your abdomen contracted, hold the position for 30 seconds, relax and repeat the movement. Increase the number of repetitions and the duration of the exercise gradually, maintaining the posture.
On the side, with one of the forearms resting on the floor and the other at the side of the body, hold the position for 30 seconds, relaxing at the end. Increase the number of repetitions and the duration of the exercise gradually.
Lying on your stomach, lift one arm off the floor and hold the position for 20 seconds. Relax and raise your other arm. Then move to the legs, lifting one at a time. With the endurance gain, try holding one leg and one arm, alternating at the same time. Then try both arms and then both legs. The most advanced version is to hold arms and legs off the floor at one go.
Lying on your back and with your knees bent, bring your chest close to your knees, keeping your abdomen tight. Let your shoulders align and your head up. Repeat the movement as much as you can.
Abdominal with twist
As indicated above, do the abdominal crunches, but include a twist at the end of the movement to work the oblique muscles. Keep your knees bent and your feet flat on the floor.
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