If you want to improve your performance in running, you should take into account the importance of a strong core. Many runners underestimate the power of well-formed abdominal muscles! To improve endurance and fitness you'll have to pay more attention to the upper body and stop focusing exclusively on your legs and resistance workouts.
WHY IS IT IMPORTANT TO TRAIN THE FORCE?
1. IMPROVING YOUR WAY TO RUN
The pelvis and the trunk have to have a stability when you run, especially by the change of weight from one leg to another. When you run the muscles of your back and your abs you have to work very hard to balance the whole body. The connection of the muscles and the skeleton in areas such as the spine, shoulders and pelvis can help you to have an upright posture when you run. Therefore, if you have a weak core you will have to compensate with counterproductive movements, limiting the power of the impulses and reducing the effectiveness of the steps.
2. REDUCES THE RISK OF INJURY
Back pain is a very common problem among runners and is usually the result of weak back muscles.
The stronger the core, the better prepared your muscles will be to keep the spine stable. You will have fewer injuries and you will have a better time!
THE 6 BEST EXERCISES FOR A BACK AND STRONG ABDOMINALS
Perform 3 sets of 8-12 repetitions. Rest 90 seconds between the series.
Incorporate these exercises into your training routine 2 times per week (rest at least 48 hours between each session)
This training that we offer you next great to do something extra after running:
1. ZANCADA CON TURN
Initial position:
Stand with your feet hip-width apart, activate the core and put your back straight. Open your arms at your sides with your palms facing forward at shoulder height.
How to perform the exercise:
Take a step forward by striding with your left leg. Make sure that the left knee does not go beyond the tip of the left foot. Rotate the torso and rotate the upper body to the left. Hold in this position for 2 seconds (note: shoulders should not go up trying to touch the ears, keep them low). Turn the body to the center again and change sides.
2. LOW LATERAL IRON WITH LEG LIFT
Initial position:
Start in side plate position. Make sure that the elbow is directly under the shoulder and that the core is activated. Also activates the buttocks and legs. It blocks the hips so that the pelvis is in a safe and stable position. Ideally, the shoulders, hips and legs form a straight line. Rest the hand that is up on the thigh or on the hip.
How to perform the exercise:
Lift the leg that is up. Activate the core throughout the entire exercise. Keep your hips still, one on top of the other with your pelvis straight. Move the leg forward and backward. The idea is to do the exercise in a controlled way, to make sure you keep each position for about 2 seconds to get the most out of the exercise. Return to the starting position on the plate and change sides.
3. BRIDGE IN PROGRESS
Initial position:
Lie on your back and activate your abs. Focus on not making an arch with your back, hitting the ground. Bend your knees until your feet are fully supported on the ground. The arms can rest on the sides with the palms facing down.
How to perform the exercise:
It exerts pressure from the heels of the foot and raises the hips of the floor activating the buttocks. The shoulders, pelvis and knees should form a straight line. Lift the left leg, maintaining a 90 degree angle with the leg and hold in this position for 2 seconds. The foot should be flexed all the time. When you release your foot down do it in a controlled manner. Then change sides.
4. QUADRUPPED LIFTING OF EXTREMITIES
Initial position:
It starts on four legs. The hands should be spaced shoulder-width apart and the knees directly below the hips. Bend the elbows slightly, spread the fingers well and activate the palms of the hands exerting pressure on the floor. Make sure that the core is activated and that you do not form an arch with your back. The upper back should be awake and prepared. The shoulder blades should not come together. Finally, pull the shoulders down and separate them from the knees.
How to perform the exercise:
Stretch the left arm forward and the right leg backward, stretching from the right heel to the fingers of the left hand. Keep your foot flexed throughout the movement. Hold in this position for about 2 seconds and then return to the starting position. Do not forget to do the same with the other side
5. QUADRUPT ROTATION OF TORSO
Initial position:
Once again we started on all fours. As in the previous exercise, the hands should be spaced shoulder-width apart and the knees directly below the hips. Keep your back straight.
How to perform the exercise:
Put your right hand on the nape of the neck. Keep the core activated while you raise the left leg and bring the left knee to the right elbow. Then rotate the upper body to the right while raising the left leg to the side. Make sure you maintain a 90 degree angle with your leg. The hip must be in a square position with the floor throughout the entire exercise. Hold in each position for 2 seconds before starting again. Do it with both sides.
6. HIGH PLATE WITH KNEE TO THE ELBOW + KNEE LIFT TOWARDS ONE SIDE
Initial position:
Start in high plate position. The hands should be under the shoulders and separated to their width. Bend the elbow slightly, activate the buttocks and activate the core to keep the back straight. The shoulders and hips should form a straight line.
How to perform the exercise:
Stay strong in the high iron position. Bring the left knee out of the left elbow. Then lift the knee to the side while maintaining a 90 degree angle with the leg. Control the movement and hold the position for about 2 seconds. The shoulders and hips should form a straight line. Keep your hips square with respect to the floor and your glutes and hips firm throughout the exercise. Return to the starting position and then change sides.
Do you still want more exercises? Our training app with your own body weight can help you perform even better in running: Runtastic Results helps you get fit and strengthen your body!
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