10 strength exercises for runners from athletics master of sports

How strength training helps to run better

Professional athletes are required to perform exercises on strength development. First of all, the load increasesEffects of resistance training on performance in previously trained endurance runners: A systematic review. , Effects of Strength Training on Running Economy in Highly Trained Runners: A Systematic Review With Meta-Analysis of Controlled Trials. , The effects of resistance training on endurance distance running performance among highly trained runners: a systematic review. running economy - the ability to work with less oxygen and energy consumption, and therefore run faster and longer. Moreover, additional exercises trainEffects of Strength Training on the Physiological Determinants of Middle- and Long-Distance Running Performance: A Systematic Review neuro-muscular system. Muscle quickly respond to brain commands are reduced more and coherence, which also helps to run better.

As a rule, understand the power load training with free weights, but amateur athletes will not drag in the gym. Fortunately, the electrical load can be obtained without dumbbells and barbells. Below we show 10 different strength exercises with the weight of his body, which will help you to load legs and pump running economy.

What exercises to perform

Artyom Kuftyrev

Master of Sports in athletics, marathoner, running the school founder Instarun

The most effective exercises - those that are closest to the running-specific, involve major muscle groups and workers comply with the vector of the force application.

In other words, strength training should involve the leg muscles and the body: it is they who most work during the run. Also in the training necessary to include jumping exercises that train explosive leg strength - the ability to exert maximum force in minimum time.

1. Removal of the thigh from the lunge

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This exercise loads muscles of hips and legs, pumping a sense of balance. Do it intensely at the time of removal hips forward rise to the sock, to further load the muscles of the lower leg. Do 10-15 reps on each leg.

2. Bench with hip shops on one leg

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This is a good exercise load gluteal muscles and thighs, develops a sense of balance. The lower cabinet or bench, the harder it is to perform.

Try to keep your back straight and do not flop on the bench, and gently lowered her. This will provide an additional load on the hip flexors. Make 10-15 ups with each leg.

3. Squat on one leg

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This exercise in full loads muscle thighs, develops the sense of balance, and when performing the full range of mobility increases.

Make sure that the knee front foot is not much came out of the foot socks, squat in the full range (as far as stretching), and help himself with his hands. Do 10 sit-ups, change legs and repeat.

4. foot ballistics

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This movement provides a good workout on the muscles, the extensor foot (gastrocnemius and soleus), strengthens the ligaments of the ankle joint.

Keep the sock and foot working legs directed forward, and during lifting ankle went straight up without volvulus inwardly or outwardly. Do 15 times with each leg.

5. Gluteal bridge on one leg

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This exercise load muscle hamstring and buttocks. Raise and lower pelvis smoothly for more load strain buttocks at the top exercise. Perform 10-15 repetitions on each leg.

6. low raznozhka

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After this exercise quadriceps - muscles on the front of the thigh - will burn. Follow the attack in full range, help himself with his hands, do not touch the back knee facing the floor, so as not to hit.

Try not to go out during the squat legs change: it will not allow the muscles to relax in any of the phases of the exercise. Make 20 shifts for a total of one approach.

7. Jumping on a pedestal

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Exercise pumps explosive power legs and strengthens ligaments ankle, which reduces the risk of injuries while running.

Find the steady rise of about 30-50 cm from the floor. Gradually, you can increase the height to complicate traffic and better pump the explosive force. Run 20 hops in one approach.

8. Jumping out of the crouch

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Another exercise on the development of explosive strength. Lowered into the half band - just above the hips parallel to the floor - and jump out upward. During the squat do not tear off the heel from the floor, keep your back straight. Do 20 jumping.

9. Raznozhka on the bench

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A little post body forward, gently bend your knees, accompanied by the movement hands to maintain the intensity. The exercise is performed on the toes - do not go down to the heel. Perform 20 raznozhek in the amount of both legs.

10. statodynamic squats

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Move within a limited range, slightly lingering at the bottom. Is not straightened before the end of the exercise - the so hip muscles will be in constant tension.

Keep your back straight, do not tear the heel off the floor. Hands can be folded on the chest or in front of him, as appropriate. Perform 20 squats in approach.

Also do not forget about exercise for the development of the abdominal muscles and back. Select 1-2 variants and add them to each strength training. Periodically change the motion to evenly load all the muscles of the core.

How to integrate strength training into your plan

Start a strength training 2-3 times a week, rest days or before treadmill exercise.

Artyom Kuftyrev

Training on clean power and power must be carried out in the fresh state. Therefore, if you combine it with a run, the running part to perform better after strength.

Artyom advises pick 3-5 exercises to perform their first two approaches, and then gradually progress to 4-5. at least 2-3 minutes should relax between each approach.

About a month before the competition strength training should be reduced. Leave only abdominal exercises and 1-2 sets of attacks, squat zashagivany and to maintain the overall tone.