Although running may sound boring for some people, many reasons are pointing to why running might be the best sport ever. It requires very few gears, it is inexpensive, and anybody can do it through all ages.
The best part about running is that it uses all your body’s muscles to their maximum capabilities. However, like any other sports, running also requires mental strength if you want to be better at it.
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Additionally, to be better as a runner, there are some workouts that you need to endure. But, not all have the same level of efficiency.
Here are the best physical exercises for runners that you might know.
Core training is very important for runners as your core – chest, abs, backs, obliques – is what keeps your torso upright when you are running. Additionally, core muscles allow your torso to sync with your pelvis, hips and lower back to work together smoothly.
For those who are aiming for a long-distance run, it is vital to train your core muscles to avoid injuries, especially when you are starting to feel fatigued.
Fortunately, there is a simple workout that focuses on all your core muscles, and it is called plank. Although it requires little movements, this workout is guaranteed to strengthen all your core muscles.
To do a plank, all you need to do is to place your hands directly below your shoulders and keep your head, neck, and spine neutral. While you do this, don’t forget to squeeze glutes to stabilize your body. Additionally, keep your head in line with your back and do not let your hips go higher or lower than your back.
Aside from core training, the next best workout to train your stamina and endurance is to practice sprinting.
According to running coach and expert Rochelle Moncourtois, sprints can lead to a more efficient running by increasing the amount of glycogen stored in your muscles. Sprints also improve your long-term running speed.
Not only that, the pain that you endure in trying to sprint gives you a higher threshold for the soreness during running.
A squat is not a new workout for runners. It remains one of the best workouts for your legs to ensure their healthiness. Not only focusing on your legs, but squats also train your hips, hamstrings, quadriceps, and glutes.
By doing proper and correct squats, your muscles are forced to be more flexible. This new flexibility can provide a more efficient and economical stride when you are running.
Here is how you squat:
- Stand with feet slightly wider than hips
- Clasp your hands to your chest for balance
- Bring your hips back
- Bend your knees to as low as possible with your chest keep pointing outward
- Repeat these steps
Similar to squats, lunges can also improve your fast-twitched muscle fibres. Doing lunges also gives you more power when you stride.
In alternate to normal lunges, you can try to add weight. For example, you can hold two dumbbells with measured weight and try to lunge in place, or stepping forward or backwards.
For beginners, try to hold two dumbbells of 2 kg each. You may also add more weight if you feel that the dumbbells are becoming lighter as you are getting used to the weight. Advanced runners normally hold a 5 kg to 6 kg dumbbell in each hand while lunging.
Another workout that is efficient for runners is the deadlift. It is so important for runners as it strengthens your glutes, hamstrings, and quadriceps. Moreover, deadlifts also improve your stability and prevent injuries caused by fatigues.
It is very important to understand the do’s and don’ts of practising deadlifts. Always make sure you have adequate mobility and don’t rush into heavier weights.
To understand more about workouts that best fit your current needs, you can visit Okadoc blog or head to the Okadoc app to book an immediate appointment with your healthcare provider.
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