best excercises

When was the last time you did strength and stabilization exercises for a long enough period? Never or very rarely? You’re not the only one. Most runners, cyclists, triathletes and cross-country skiers persist in accumulating kilometers and hours of training while neglecting other equally important factors. There are also other pieces that are part of the puzzle, indeed, some are even fundamental in terms of performance. Ultimately, these aspects influence each other and also affect your performance, effort tolerance and recovery capacity.

Just do it!

Don’t make excuses, go for it and put a 20-30 minute sequence into your weekly schedule twice a week. Perform the workout before or after an endurance run or do it alone after a short warm-up. Since you will be working with your own weight and in the range of resistance to strength, it is absolutely possible to combine the two types of training. Of course it would be different if you were working with very heavy weights in the maximum strength range.

Effect and dosage

Do 10-15 repetitions for each of the following strengthening exercises and repeat it twice (for a total of 3 sets) after a 15-30 second break. Make sure you get the highest quality and cleanliness possible by performing the movement in a controlled manner. Depending on the exercise, you will achieve better stabilization of the trunk, strengthening the muscles of the shoulders, abdominals, hip flexors, buttocks, legs and the extensor muscles of the back.

That extra power will help you work cheaper, technically clean and longer without quality loss. The result is a more dynamic pace, faster times and above all more fun!

8 EXERCISES TO COPY

FROM THE PLANK TO THE POSITION OF THE BENDS

Execution:

Start from the plank position and straighten one arm by pushing yourself up to bring yourself into the push-up position, then return to the plank. Change the left-right sequence after each step.

8 SIMPLE STRENGTHENING EXERCISES FOR RUNNERS

Focus:

  • Pull in the navel to obtain a natural curvature of the back
  • Squeeze your heels to activate your glutes
  • Double chin for optimal head position

Target:

  • Stabilization of the trunk in a neutral position
  • Strengthening of the shoulder girdle

WIDE ARM FLEXIONS

Execution:

Touch the floor with your nose. Make sure your whole body and especially your legs are tight. Now push yourself up in the push-up position.

STRENGTHENING EXERCISES FOR RUNNERS

Beginners can rest their knees on the ground.

Focus:

  • Keep your hands a foot or two wider than shoulder width
  • Keep your feet tight
  • Withdraw the navel
  • Keep your head in line with your spine

Target:

  • Strengthening of the trunk

SIDE PLANK

Execution:

Slowly raise and lower your pelvis keeping your legs apart and your arm straight. Make sure you form a perfect diagonal with the trunk well off the ground.

8 SIMPLE STRENGTHENING EXERCISES FOR RUNNERS 3

Beginners can keep their legs parallel.

3 sets per side.

Focus:

  • Activate the lower side of the waist to secure the pelvis in the correct position
  • Keep the elbow under the shoulder to apply an optimal load on the shoulder

Target:

  • Strengthening of the lateral abdominal muscles
  • Strengthening of the abductors
  • Reinforcement of the rotator cuff

SWING WITH THE ABDOMINALS

8 SIMPLE STRENGTHENING EXERCISES FOR RUNNERS 4

Execution:

Rock back and forth as quietly as possible with your legs closed and your arms extended above your head.

Focus:

  • Arch your back
  • Activate the legs

Target:

  • Strengthening of the abdominal muscles and hip flexors
  • Improved trunk stability

LIFT THE SPINE

8 SIMPLE STRENGTHENING EXERCISES FOR RUNNERS 5

Execution:

Lift your spine from the kneeling position. To this end, rotate your arms and thumbs outwards so that at the end of the upward movement your palms are facing the ground.

Then contract your abs, curve your spine, rotate your arms until your thumbs point towards your body and see through your legs.

Focus:

  • 45 degree angle between calves and thighs
  • Double chin

Target:

  • Strengthening of the dorsal extensor muscles, the antagonists of the abdominal muscles

SINK BACKWARDS WITH KNEE TRACTION

8 SIMPLE STRENGTHENING EXERCISES FOR RUNNERS 6

Execution:

Start with a lunge keeping your torso straight, apply pressure to the foot of the front leg and the supported hands. Lift the back leg until the knee is at hip height. Hold this position for a short moment and then return to the starting position.

3 sets per leg.

Focus:

  • Upright and stable posture
  • Stability at all levels

Target:

  • Strengthening of the buttock and thigh muscles
  • Balance exercise on one leg

STEP OF THE STORK

8 SIMPLE STRENGTHENING EXERCISES FOR RUNNERS 7

Execution:

Follow the steps of the stork slowly and in a controlled manner, without losing your balance. To do this, lift your back leg at hip height and do a big lunge forward. Then take the next step with the other leg.

Focus:

  • Upright and stable posture
  • Stability at all levels

Target:

  • Strengthening of the leg muscles
  • Improvement of intermuscular coordination

JUMPS WITH EXTENSION

8 SIMPLE STRENGTHENING EXERCISES FOR RUNNERS 8

Execution:

Jump from the squat position with the feet at shoulder height in an explosive way extending the whole body (from the tip of the toe to that of the fingers) and land silently in the starting position. Take another jump right away.

Focus:

  • Weight relief on the whole foot
  • Arms above the head to the highest point

Target:

  • Exercise of explosive strength of the legs
  • Stiffness of the calves (shock absorption training)

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