Runners' strength training

Forget about the body-building movements like " kneeling up two ends " . If you want to run faster, healthier, and stronger, you need to train your core muscles in a special way for runners.

 

First, the importance of core muscles in running

More than two decades ago, it was difficult to find top runners spending their energy training their abdominal muscles. Today, it has become an essential part. " Our coach repeatedly instilled in us the importance of the core muscle group. " The hurdler world champion Lolo Johnes said, " We have always insisted on training in this area. " This is because scientists and coaches now know if you don't have a strong core Muscles - The muscles in the abdomen, lower back, and buttocks make it impossible for you to run your best. They provide the stability, power and endurance needed for runners to climb the hill, finish the sprint, and maintain the most effective running motion for a long time. " When your core muscles become strong, everything else will benefit, " Greg McMillan said. He is Flagstaff, a running coach in Arizona , and brings out many top professional runners and fitness runners. " Whatever type of running you do, the core muscles are the foundation of all your movements. "

The key is to train your core muscles like an expert. Experts have pinpointed how the various movements in running depend on the glutes, abdominal obliques and abdominal muscles - all under your six pack. They already know how important core muscle training is for runners to run faster, reduce pain, and stick to long distances. Best of all, they have already designed these exercises for runners.

 

All runners – whether they are running for convalescence or top athletes pursuing the best results – can benefit from this detailed training method. " When the muscles needed for running are trained and the hips and torso muscles work together, you are less likely to get hurt and enjoy running better, " says Phil Wharton . He is a musculoskeletal therapist, is also a partner in New York WhartonPerformanceGroup and WhartonHealthExperience in Flagstaff.

 

Effective core muscle training is not easy. But you only need a few times a week, 15 minutes each time - it will be a worthwhile investment and you will get a good return. Ask LoloJones ( Translator's Note: The aforementioned hurdler world champion) will know. Even if she is not in the season, she will do core muscle training three times a week. So when she is playing, she will have enough ability to maintain her position as the top hurdle athlete in the United States. "When my core strength is at its peak", Jones said, "I can run more efficiently, and maintain that extra advantage."

 

How does the core muscle group work for you in running?

 

accelerate

 

As you step up or speed up the pace to speed up, you need the lower abdominal muscles (including the transverse abdominis and rectus abdominus) -- and the lower back muscles work for you. The stronger and more stable these muscles are, the more strength and speed you get when you are squatted.

 

Uphill

 

The gluteal muscles and lower abdominal muscles support the pelvis, while the pelvis connects the leg muscles needed for the uphill. If the core muscles are strong enough, the legs will have a smooth plane to use, so as to achieve a more powerful climb. When you step forward, the flexor muscles, such as the rectus femoris, pull the pelvis upwards. When you squat, you need hip muscles and leg curls.

 

downhill

 

As you descend from the slope, you need strong muscles in your hips to help absorb the impact and counteract the forward momentum. Downhill brings you speed, but if your core muscles don't have enough power to control your movements, your quads and knees will take extra weight, which may cause fatigue and pain. Even injuries.

 

endurance

 

When you are in the final stages of the game, a solid core muscle group can help you maintain the correct posture and thus run the most efficiently, even when you are very tired. Strong lower abdominal muscles and lower back muscles, such as erector spinae, make it easier for you to stand straight. If your core is very weak, you may only be able to shuffle in the final stages, being listless and putting too much pressure on your hips, knees, and shins.

 

Turn

 

Whenever you need to make a turn — at the corner of the runway, avoid potholes on the road, or run in rough terrain —the abdominal obliques provide stability and help keep you upright. If your core muscles are weak, your body may be tilted during a turn, causing your legs and foot joints to bear excessive weight or being overstretched.

 

Third, 15 minutes of core strength training specially set for runners

 

Fortunately, effective core muscle training doesn't require a lot of time or equipment - it only takes a few key actions and it is practiced correctly and for a long time. The plan was designed by Greg McMillan , a running coach and sports scientist in Arizona . He once brought out many world-class athletes. The plan is designed to reinforce the muscles needed by runners to climb uphill, finish the sprint, stick to long distances, and avoid common injuries. Before or after you run, do two or three sets of these actions three times a week.

 

1 Superman

 

Target: Transversus abdominis (deep abdomen) and spine muscle (lower back).

 

Action: Prone, hands and legs are stretched. Put your head, left arm and right leg raised ground running about 5 inches tall (Translator's Note: 1 inch = 2.54 cm), for three seconds, then lower. Then repeat this action with your right and left legs. Do 10 times on each side.

 

Note: Do not lift the shoulder too high.

 

Increase the difficulty: lift both hands and feet together.

 

2 arch bridge

 

Goal: gluteus maximus and hind legs.

Action: Supine, knees bent 90 degrees, feet on the ground. Raise your hips and back until your body is in a straight line from shoulder to knee. Hold for 5 to 10 seconds. Then let go. Repeat 10 to 12 times.

 

Note: The gluteus maximus muscle is contracted at the highest point of the movement without sagging the spine.

 

Increase Difficulty: When the hips are lifted, straighten one leg.

 

3 swing legs

Goal: abdominal obliques

Action: Supine, bend your knees, lift it to the top of the hips, and the ankles are parallel to the ground. Raise your feet and stretch your arms outwards. Rotate your legs to the left so your knees are as close to the ground as possible ( but don't touch them ) . Let the knees go back to the middle and do the same thing to the right. Do 10 to 12 times on each side .

Note: Do not twist hips or use inertia. Use the power of your core muscles to start this movement and slowly swing from one side to the other.

Increase difficulty: straighten your legs.

 

4 trunk lift

Target: Abdominal muscles and lower back muscles

Action: lying prone, rely on the front of the arms to support the body, the elbow under the shoulder; both knees, both feet are close together. Raise your torso, legs, buttocks and let the body go straight from the head to the heel. Hold for 10 seconds. Lift your right leg a few inches upwards and keep the rest of your body still. Put down your right leg and repeat with your left leg.

 

Note: Do not allow your hips to hang down.

Increase difficulty: extend the time. Hold 15 to 20 seconds each time you lift a leg .

 

5 lateral body trunk lift

Target: abdominal oblique, transversus, lower back, hip, hip muscles

Action: Lying to the right, support the upper body with the front of the right arm and the left arm on the left. Lift your buttocks and still support your body weight with your forearm and right leg and lift your left hand up. Stay 10 to 30 seconds. Change one side and repeat.

Note: Keep your arm in place and do not let it hang down.

Increase difficulty: Only support your upper body with your right palm, not your right forearm.

 

Fourth, common mistakes in runner strength training

 

Mistake 1: Do wrong exercises

 

"The biggest mistake runners in strength training, doing fitness training directly to those such as" curl-play "action and the like." GregMcMillan said. For most runners, the standard flexion doesn't work well because it doesn't work deep into the core muscles that provide stability for running inside and out.

 

Correct: Do exercises that can be trained to the runners' muscles. Try to lift your torso or raise your side torso, these can strengthen the abdominal oblique muscles (it is on both sides of the torso), and the transversus muscles (it wraps the torso like a tight underwear). These muscles keep the core of the body stable, help the body turn, reduce unwanted movements to a minimum and make your running more efficient.

 

Mistake 2: The training method remains unchanged for a long time

 

Even if you train your core muscles with the correct movement, practicing a few fixed movements over a long period of time can reduce the effectiveness of your training. " You need to constantly challenge your muscles to get better results, " said running coach Sam Murphy . He is also a co-author of RunningWell .

 

 

Correct: Mix training. Adjust your training method slightly to make it harder. Try to keep it steady with a single leg or change the position of your arm. In the gym, with some props, such as stability balls, balance discs, unstable platforms, etc., your core muscles must be harder to keep you calm. One principle is that McMillan said that every six weeks or so adjust your training methods.

 

Mistake 3: Complete the strength training in a hurry

 

Correct: Slow down. An action such as a torso lift needs to maintain a position for 10 to 60 seconds in order for your muscles to continue exercising. Even when doing actions that require multiple repetitions, do it as smoothly as possible, rather than quickly. " It needs attention, " said Phil Wharton , a renowned musculoskeletal treatment specialist . " You can't sloppy things. Make sure you do the action. "

 

Mistake 4: Ignore your invisible muscles

 

"The runners' back muscles are usually weak, so they often ignore it. " Paul Frediani , a triathlon coach in New York City, said. " But when you are running, especially for longer periods of time, the muscles on the lower back and on both sides of the spine are very important to provide stability and support. "

 

Correct: In each core strength training, include at least one action that can exercise to lower back and hip muscles. Actions like arch bridges and superhumans can practice muscles that support and protect the spine.

 

Fifth, strong core muscles, healthy runners

 

Your core muscle group is like a power station. If it is not strong enough, " You will not be motivated when you run. " Tim Hilden said that he is a running mechanics expert, physiotherapist, athlete at the Boulder Sports Medicine Center in Colorado . trainer. " There will be many useless actions that will reduce your performance and even lead to injuries. " The following are the three areas in which weakness of the core muscles may cause injuries.

 

Lower back

 

Take your leg a step and your vertebrae take most of the momentum. If your core muscles are not strong enough, the impact will be more violent, which will cause lower back pain. Reinforce these muscles with actions such as Superman.

 

Leg behind

 

" If your core muscles aren't healthy enough, your thighs often need extra strength, " said Villanova 's track coach Marcus O'Sullivan . With these extra jobs you make your legs shorter, tighter and more easily injured. I want to strengthen the hamstrings and hip muscles and train them with arch bridges, sprints, and squats.

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