THE FOUNDATION of A GOOD and ECONOMIC RUNNING STYLE:
Lunges
Lunges (also called lunge steps) are a simple and basic strength training exercise. This exercise activates the hamstrings, quadriceps, glutes and abdominal muscles. Strong leg muscles reduce the risk of overstressing tendons and ligaments. Good core stability helps maintain good running posture and allows you to perform.
Stand up straight with your hands on your hips. Take a step back with your left leg and bring your left knee down until it almost touches the floor. Your right leg is bent. Keep your right knee in line with your ankle, or at a 90 degree angle, so that your knee doesn’t go forward beyond the toes. Then return to starting position and repeat the sequence of movements with the right leg. Keep your balance by slightly tightening your abs.
3 x 10 repetitions per leg, 1 minute break in between
Step downs
Step downs activate the hips and knees and increase the stability of the ankles. They also help increase your core stability.
Stand with one leg (your standing leg) on the last step of your stairway or on a thick book or step bank. Put your hands on your hips or seek support from a wall or railing if necessary. Bend the knee of your standing leg slightly and come down slowly. Tap the heel of your other leg on the floor, but don't lean on it. Keep your core, hips, and pelvis in a neutral, upright position. If possible, keep the knee of the standing leg above the foot, in line with the ankle. Keep you knee straight and don’t let it break out sideways.
3 x 10 repetitions per leg, 1 minute break in between
Glute bridges
Glute bridges (pelvic lifts) activate the hip flexors, glutes, abs and lower back.
Lie with your back on the floor, your feet up, your knees bent. Your arms lie along your sides or are raised with your palms on the floor. Now you push your hips up and push your feet towards the floor. Tense your buttocks and hamstrings. Bring one knee up and hold it in this position for 5 seconds. Keep your hips on the same level or height. Put your foot back on the floor and repeat the exercise with the other leg. Keep your hips up! Too heavy Then move your hips all the way down when changing legs and then start with the other leg.
3 x 10 repetitions per leg, hold for approx. 5 seconds, with a 1-minute break in between
Superman
Superman exercises activate the core. Think of your abdominal muscles, back muscles, diaphragm and pelvic floor muscle. Having strong core muscles will help you master a good running technique and posture. Otherwise your posture might suffer as you tire. Poor posture might lead to shorter steps and decreased performances, and even injuries.
Sit on your hands and knees. Extend your right leg back and your left arm forward. Then bring your left elbow to your right knee. Then pull your knees and elbows apart again and maintain the tension for 5 seconds. Put your hand and knee back on the floor and repeat the exercise with your left leg and right arm.
3 x 10 repetitions per side, hold for approx. 5 seconds, in between 1 minute break
Planks
Planks (plank exercises, forearm supports) activate the entire body and contribute in particular to increasing core stability. Lie on your stomach on the floor.
Put your feet and knees next to each other. If this immediately creates tension in the lower back, it is better to put your feet slightly apart. Place your elbows under your shoulders and lift your body off the floor. Make sure that your whole body stays in one straight line. Tighten your abs, but don't forget your glutes either. Imagine you want to hold a 1 pound coin together with your glutes.
Hold 3 x 45 seconds, in between 1 minute break
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