3 exercises that will improve your running
Books / / December 19, 2019
An excerpt from the book "Anatomy of a run", which will help you understand why your body is moving this way, and improve results without injury.
What's more, in addition to strength training improves running technique and racing performance? Because here there is neuromuscular component of the sport equipment can be improved through special exercises that coordinate the movements involved in running parts of the body.
Designed by Gerard Machem in the 1950s, they are easy to perform, and their accompanying impact load is low. These exercises, which are sometimes called the ABC run, serve to study the individual steps of the running phases of the cycle - a rise of knee, hip activity and push the support leg. Paying each phase, and slowing the corresponding movement, contribute to improving training kinesthetic perception inherent runner, improve neuromuscular response, the development of muscle forces.
Proper performance of these exercises allows pump running technique because they represent ideal variant thereof, but with slower speed.
Originally, the complex was designed to sprintersBut it can be used by all runners. It is enough to deal with one or two times a week for 15 minutes. Should focus on the correct execution of the movements.
1. A-step
The performance of the A-step (this movement can be done while walking or dynamic - as A or A-jump-run) involved muscles, hip flexors and quadriceps femoris. Leg bent at the knee, the pelvis is rotated forward. The task of hand - balancing movements of the lower part.
Hand opposite raised leg, bent at the elbow at a right angle and reciprocates back and forth movement, like a pendulum. Shoulder joint acts as a hinge center. At the same time the other arm moves in the opposite direction. Wrists relaxed. Do not lift his hands above shoulder level. Focus on lowering the centrifugal feet. This movement initiates lifting the knee of the other leg.
2. B-step
The performance of the B-step involved quadriceps muscle that straightens legAnd the rear group of the thigh muscles, which diverts it down in preparation for contact with the ground phase. Movements are performed in the following order: quadriceps straightens the leg, providing a transition from position A to step in the most direct position and then back thigh muscle group powerfully down the shin and foot, causing his foot in contact with the ground. While running, the tibialis anterior muscle extends the foot, which helps position at which the point of contact we touch the ground heel.
However, when the B-step extension of the foot should be minimized so that it touches the ground closer to the middle position. This reduces the impact load on the heel and reduce the likelihood of injury the forefoot.
3. In-Step
In the final part of the running cycle step posterior group is dominated by the hip muscles. Upon contact of the foot with the ground, these muscles continue to decline, but not to limit the rectification feet, but in order to pull the stack upwardly, under the buttocks, with which begins the next cycle of the running step.
This exercise focused on pulling the foot under the buttocks, reducing the trajectory of the movement and decreasing the duration of this phase, in order to start the next step soon. Execution requires rapid, jerky. Arm movements are also fast and consistent movement of the legs.
Hands are raised slightly above and close to the casing is greater than when the step-A and B-step. Housing stronger leans forward (approximately the same as in the sprint). This allows you to perform the exercise correctly.
In his book "Anatomy of running" Joe Puleo and Patrick Milroy described the most effective exercises for runners. They are accompanied by step instructions and color anatomical illustrations that show the muscles in action. Detailed drawings will help to understand how to work the muscles, ligaments and tendons, when your body moves.
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