Strength training is extremely beneficial for runners. First, strong leg muscles help make running more efficient, while strengthening connective tissues (tendons and ligaments) helps reduce injury susceptibility. Strengthening your upper body muscles can also improve your running performance. A strong core allows you to stabilize your upper body, minimizing core swing, and keep your torso in the correct position towards the end of your workout when you start to get tired.
Even the muscles of the hands affect the result, because no one has canceled the importance of correctly set work of the hands during the race. A selection of exercises from running coach Laura Fontaine will help you work your legs, arms and core, and will be useful if you are going to take part in the Wings For Life World Run on May 8, 2022, a unique running event where participants run for those who can not. 100% of entry fees will go to spinal cord injury research for the Wings for Life Foundation .Start doing exercises with your own weight, and as your endurance increases, move on to using free weight.
How to get started : Perform the sequence of exercises described below, taking a 90-second break between each set and a two-minute rest before each subsequent exercise. Take your time, while exercising, focus on improving your fitness, and not on the speed of exercising. Use a mirror or ask a friend to check if you are doing the exercises correctly.
Exercise 1 : Pushups :
Reps and sets :
10 reps, 2 sets
● Strengthens chest, shoulder, and arm muscles to improve posture and arm movement while running.
● Lie face down, place your hands on either side of your chest and rest your palms on the floor. Rest your toes on the floor.
● Pushing off with your palms, lift your body off the floor. Keep the body straight, do not wring your head and do not bend your lower back: the whole body should be a single line.
● After the arms are almost straight (do not block the elbows), lower yourself down again without touching the floor and repeat the exercise.
Exercise 2 : Dumbbell Press :
Reps and sets :
12 reps per side, 2 sets
● Strengthening the upper back in tandem with strong chest muscles.
● Rest your left knee and left hand on the bench. The upper body should remain in a horizontal position.
● Take a dumbbell in your right hand, lower your hand to the floor.
● Raise the weight towards you, pressing your elbow to your waist, then lower your arm to the starting position.