Strength training for runners: strengthening the back

To run quickly and without injury, you need to train not only the legs, but also the whole body. We continue to collect for your strength training, and today offer five videos with exercises for the back and body.

We do not get tired of repeating that the runners are not only strong legs, but strong body. Training should be balanced, running should be replaced by strength training and flexibility exercises. Today we have prepared for you a selection of exercises to strengthen the back.

I remember how hurt my back after the first run for the hills. Then I did not know that the problem is not only that in the race through the hills has its own rules, but also in the fact that I had a very weak back. The next day, after running when you try to run again lower back I started to whine and fall off. It was very unpleasant. But the pain has saved stretching. Had seriously do strength training and back, as she was my weakest point.

In general, a strong back is important not only for racing but also for your overall health, as disappearing clips and pains in different parts of the body, they cause. The only thing, but a very big BUT - very complex exercises to be performed only under the supervision of coach as back problems (although, as with all other parts of the body) - this is a very Seriously.

Video number 1

During the execution of this simple exercise watch your back and muscles. Particular attention should be paid to the muscles between the shoulder blades. And remember, that should work the back muscles, arm muscles instead;)

Video number 2

Excellent exercise for the lower back on the coaches MMA (Mixed Martial Arts - Mixed Martial Arts)!

In the first exercise (Superman), observe the fact that the head was not up Zadran. During this exercise, you have to look all the way down.

Video number 3

This video shows exercises to relax the back and exercises to strengthen it. Not necessarily perform all. Try and choose what you like and suits. Carefully read the description and do not start training without consulting with a coach, if you have back problems, as some of the featured exercises challenging enough.

Video number 4

At the beginning of the clip a lot of talk, so rewound to 2:39 and watch the exercises.

Video number 5

The last video for today - exercise with dumbbells. Girls take a lighter weight.

And once again I want to remind you that the work with the back - it is very serious. If you have a problem or injury in any case do not perform the exercise without consulting your doctor! free weight exercises can be done by yourself (there is no special twists). But if you have never been and decided to pick up a dumbbell or special equipment (for example, TRX), better than the first few training sessions held under the supervision of a trainer.

Productive you workout!