Running Workouts
Running is game of strength , runners generally try and focus on increasing their lower body strength. Actually focusing only on lower body is not correct but one should try to focus on entire body as it is full body exercise. More the strength, easier it goes to carry body weight over the distance you have to run.
Reason
behind doing strength workouts or exercises are that it makes you super
efficient while running thus reducing the chances of injury. Stronger the
muscles, the faster you run which helps to improve your performance.
Here
are some warm up workouts:
2. Stretch your arms, wrist, ankles, neck, shoulders 10 times in circular motion slowly.
3. Jump in vertical direction (skiping)
4. Squats: Stand with your feet a little wider than hip-width apart, toes pointing slightly outwards. Then lower yourself down, bending at the knee and hip. Repeat same for 8-10 times.
Helps in improving lower body muscle strength, flexibility thus reducing the injury risk while running.
5. High Knees: Bring your knees upto chest or upto possible height one after the other.
Helps in strengthening glutes, hamstrings and squads. Improves running power.
6. Push-ups: Bend your arms at the elbows; slowly lower yourself so your chin is almost touching the floor. Push back up again and repeat.
Helps in strengthening chest muscles shoulders and arms.
7. Hit you leg heel on to your hip by alternating the leg for 6 min.
Helps in increasing the speed of hamstring contractions.
8. Raising Leg: Lie on your back with arms keeping side and bring your both leg together in upward direction. Lower them slowly on floor and repeat for 8 to 10 times.
Helps in strengthening the hip muscles and increase the lower abdominal strength.
👍👍
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