8 Essential Strength Training for Runners

8 essential movements for runners

1. Cross Lift. Do it for your prey and your hammies' Nuf said.

2. Squats one leg. In running, you just need to grab one leg to the ground at a time so that you could also get that way. Accenturer in a carton or make guns (without any help or TRX supported).

3. Squat Bulgarian bladder. Sorta like the base crack is better that because the weight is offset in the legs. Put the back leg on a bench or in a TRX stability for bonus points.

4. Shell shells. Believe me, your knees and your IT group will thank you.

5. Renegade Rows. Improves the force in the upper body of these hills and increases the ability of the heart to resist the power rotation, allowing you to keep your back and hips happy.

6. Pull-ups. I know it sounds nasty, but seriously nothing makes your position better.

7. Plank. Because your base can never be too stable, and if you have already mastered the regular board, try to keep it and your main estimate.

8. Sideboard. Oblique and the outer hip for days. If this is too easy, try to get a leg or make up with the forearms on a BOSU or other unstable surface.

I recommend 2-3 weeks of strength training for runners, depending on where you are in your training program. To make it easy, you can split it into two separate training units by doing odd movements and doing movements in non-consecutive days as two separate training sessions.

Why force training?

To perform healthy and strong, you must have a balanced and effective approach. In other words, your maximum gluteus, the hip flexors, quadriceps, and leg flexors must do all their work and not have to do other muscles.

In addition, build a better approach can help force training to create all the auxiliary muscle groups that you can not run, breathe and feel power. Your heart and your gluteus medius aim to stabilize your hips so they will not move from side to side, which is terrible for your joints, make you faster and can increase muscle pain after race pain. Also, arms and strong shoulders are necessary for a strong arm that will propel you forward and balance the movement of the legs.

Of course, if you want to run so high, you must force each of these keys to form muscles so that they are strong enough to keep you in gear. But if you want to run healthy, you need to exercise on the training to make sure that each muscle is strong enough to do its own work so that other muscles do not need to pick up the doldrums. For example, if your buttocks are weak, other muscles can also try to do more than they are capable of and ultimately not subject to overload.

As with injuries, the problem is not always the sport. Of course, a repeating movement runs the same muscles with the same tasks over and over again, but often our way of life, which cause real problems. If you spend an hour a day and 7 hours sitting on a chair at the desk, chances are to fit your body into the session as running. Over time, the muscles and tissues of the body begin to weaken and the shape of the seat retract. This leads to great muscle imbalances that can prevent you from suffering from injuries and injuries.

But do not worry, there is always hope. This is a strong force and sports specific diet comes in. It restores the balance of your running muscles so that you can run farther.