Title : Top 6 basic exercises you should do if you are a runner
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Top 6 basic exercises you should do if you are a runner
If you like running or thinking to start working, you should immediately consider the importance a strong core! Lots of runners underestimate the power of the abdominal muscles properly equipped. If you want to improve your endurance and shape, to maintain its core is activated with every step you take.
Get your running form in the verification
The pelvis and trunk must be stabilized during execution, especially the weight change one leg to another. When it is running, back muscles and abs are working hard to stabilize your entire body. The connection of muscles and bones in areas such as the spine, pelvis and shoulder girdle help you the upright and stable position should be during execution.
A stable body is vital to effectively functioning . If you have weak core muscles, which are more likely to compensate with other inefficient movements. This decreases the force of the push, which reduces the effectiveness of its measures.
Staying injury free and have fun
When speaking of a strong core, it is very important to dig a little deeper into the benefits beyond performance of the career. Management message back pain is a common complaint among runners, and is often the result of weak back muscles. Running is a high impact sport in which your body is subjected to forces of up to three or four times their body weight. Over time, these small impacts can cause the intervertebral discs of the spine to remove fluid and contract. When this happens, the ability to absorb the shock of operation is reduced. Do not worry, when sleep this fluid loss is replenished and disks return back to its original size. But the stronger your core is equipped better than the muscles are to keep your spine stable careers and injury free and fun!
The 6 best exercises for a strong back and abdominal
These bodyweight exercises can be performed by anyone and everyone - not just runners. But they are particularly good for runners, as they help develop stability and strength to ensure efficient operation that we talked about earlier.
- Perform 3 rounds of 8-12 repetitions
- rest 90 seconds between rounds
- incorporate these exercises into your routine 2x a week (48 hours of rest between sessions)
- sure to heating first to approx. 15 minutes
- This training is great for something extra after a race
1. Lunge and touch
start:
Stand with feet hip-width, the committed core and back straight. Open your arms to the sides with palms facing forward and hands at shoulder height.
How do the exercise:
Step forward into a lunge with the left leg. Make sure your left knee does not extend beyond the tip of the left shoe. Turn the torso and rotate the torso to the left. Hold for 2 seconds (Note: Are your shoulders scrunching up the ears hold down ?!). Then return to your body back to center and switch sides.
2. Low side table with leg lift and swing
Home:
Start in a plank position low side. Make sure your elbow is directly under your shoulder and is dedicated to its core (of course!). In addition, activate the buttocks and legs. Tuck your hips low to block the pelvis in a safe and stable position. Ideally, shoulders, hips and legs should form a straight line. Rest your upper hand on his thigh and put his hand on her hip.
How do the exercise:
Lift the top leg up in the air. Activate this core throughout the exercise. Keep hips stacked one above the other and the straight pelvis. Move the leg forward and backward. The idea is to conduct this exercise in a controlled manner, so be sure to hold each position for about 2 seconds to get the most out of the exercise. Back to the home position side table and then switch to the other party.
Marchando bridge 3.
Home:
Lie on your back and start activating the abdominal muscles. Focus on eliminating the lumbar arch by keeping it flat against the floor. Bend your knees at a 90 degree angle with your feet flat on the floor. His arms can just rest on your side, palms down.
How do the exercise:
Press through the heels of your feet to lift your hips off the floor to coupling the buttocks. His shoulders, pelvis and knees should form a straight line. Lift the left leg up, keeping the angle of 90 degrees with the leg, and hold this positon for 2 seconds. Your foot should be flexed at all times. Control the release of his back foot on the floor and then switch to the other party.
4. quadrupeds increases the extremities
Home:
Start on all fours. Your hands should be shoulder-width apart and knees directly under your hips. Bend your elbows slightly spread fingers wide and enabled through the palms pressed against the floor. Make sure your core is activated, eliminating any bow in the back. Make sure your top is awake and ready. His shoulder blades should not be squeezed together. Finally, pull your shoulders down and away from the ears.
How do the exercise:
Extend left arm forward and right leg backward to lengthen between the heel of his right foot to the tip of the tip of your finger to the left. Keep foot flexed throughout movement. Hold for about 2 seconds and then return to the starting position. Do not forget to make the other side 
5. quadruped trunk rotation and the crisis
start:
again, let's begin this exercise on all fours. Make sure you go through all the control points mentioned in the previous exercise to start this turn.
How to perform this exercise:
Lightly place your right hand on the back of his head. Keep a tight core as you raise the left leg and bring the left knee on the right elbow. Then turn your torso to the right while simultaneously lifting the left leg to the side. Be sure to keep an angle of 90 degrees with the leg. Make sure your hips are square on the floor throughout the exercise. Hold each position for 2 seconds before starting again. Both sides, please.
6. Puntal knee high elbow + lateral thigh to increase
Home:
Start in a plank high position. His hands under the shoulders and, of course, shoulder-width apart. Keep a slight bend in your elbow, engage your glutes and activate the core to keep your back straight. The shoulders and hips should be in a straight line.
How to perform this exercise:
Keep the high-ceilinged strong position. Bring your left knee to the outside of the left elbow first. Then lift the knee to the side maintaining a 90 degree angle with the leg. Control movement and be sure to hold both positions for 2 seconds. His shoulders and hips should always form a straight line. Keep your hips square to the floor and buttocks and hips tucked and tight throughout the exercise. Return to the starting position and switch to the other side.
Ready to mix up your training career? Cross training is the answer! In trying other sports like rock climbing, rowing, slacklining, stand up paddling or kayak to improve that core strength, coordination and stabilization, inevitably improve your performance!
Now you're ready to transform your body completely with our body training application, right? Results of Runtastic helps to get your whole body fit and strong ... just what you need to give your running performance it off!
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