Become A Strong Runner

Team Bodyfeed Running At Track & Field Workout

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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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Movements of pulling, squatting, lifting, lifting, pushing, extending and flexing some part of the body, using the limb’s own resistance and with the help of external resistors, are part of functional training.
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.


Plank


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.


Side Plank


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.


Superman Plank


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.

Abdominal


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.

Have great training and stay strong

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TRIATHLON TRAINING

    Personalized Training Plans delivered weekly All Levels and Ages SPRINT – OLYMPIC – IRONMAN 70.3 – IRONMAN TRIATHLON TRAINING *NO long term contracts

WHO WE ARE

We are an ONLINE COACHING offering IRONMAN Distance Training, Triathlon Coaching, Running Coaching, Duathlon Coaching, Cycling Coaching, Strength Training. Personalized Training Plans for Athletes of all ages and abilities. Nutrition, Hydration and Gear for all three disciplines.

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The first step is to fill out your registration here on the website and set up your payment method. We use the TrainingPeaks® app for training plan prescription and workout calendar. You can download it from the App Store or Google Play. By downloading the app you will have access to your training plan from wherever you are, on your mobile phone or desktop. Once you have your registration completed one of our coaches will make the first personal contact to seek additional information, specific goals and daily routine.

THE WORKOUTS

The prescription of the workouts will be weekly, taking into account the feedback of the exercises performed in the current week; All workouts are set via Trainingpeaks® that can be integrated with your Garmin Connect® and other methods of fitness tracking. Athletes are categorized according to the technical level and proving target. We use few different levels: Beginner, Intermediate, Advanced, those leves are set according to the aptitudes and previous experience of each student. Each athlete will have their training prescribed and adapted according to their classification and their next goals, respecting their individuality, conditioning and daily routine.  

WHAT YOU GET WITH OUR TRIATHLON TRAINING PROGRAM

  Triathlon Training ( SPRINT – OLYMPIC – IRONMAN 70.3 – IRONMAN )
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