How to do strength training to improve running ability？
You may have seen countless strength training programs. Strength training programs can be divided into general strength training programs and special strength training programs. Most of the training programs we want to see can’t improve running ability. Before sharing the running strength training plan, I would like to share with you some basic principles that should be followed:
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1, the principle of pertinence
If you are a runner, the purpose of strength training is nothing more than improving your running ability. Before you do it, you need to think about how these movements help running, which will be more targeted and improve faster. For example, in the forward swing stage of running, the hamstring muscles will be elongated, limiting the extension of the calf, while the calf is stretched by the quadriceps femoris. When accelerating, the calf and foot begin to descend to the running surface, thus forming a vertical line from head to toe. Therefore, if you have the problem of striding, you should do more hamstring training when doing strength training to help your feet fall below the center of gravity.
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2. pyramid principles
According to the best performance training model (OPT) of the National Sports Medicine Association (NASM), training is divided into stability (stable endurance), strength (muscle endurance, muscle hypertrophy, maximum strength) and explosion (explosive force). The order of training should be from bottom to top, first lay a solid foundation for stability, and then carry out strength and explosive training. In stability training, joint activity training and muscle activation should be carried out in order to better enter the state of motion.
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3, the principle of project-specific adaptation
The principle of project-specific adaptation is also called SAID (specific adaptation to imposed demands), which is closely related to the principle of pertinence, except that said pays more attention to the physiological structure. Most runners don’t want muscle hypertrophy, but want to improve muscle endurance, so do more endurance training to make your cells adapt and become more endurance.
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Next, I will share with you a strength training plan, which should be implemented step by step. The specific methods are as follows:
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1. Core training
The so-called core refers to a whole, a solid foundation and a source of strength and speed. Use first90-90 tension breathingTo activate the core muscles, especially the diaphragm related to running and breathing.Rod type(flat support) to improve the stability and control of core muscles, to ensure that the movements are not deformed during running, and finally to useHigh kneeling posture is stable and anti-rotation.Action, to simulate the swing arm scene during running.
2. Lower limb training
Lower limb training can be carried out with the help of elastic belt. The most important thing in lower limb training is the strength of gluteal muscles, which helps to stabilize the knee joint and improve the running ability. Considering that the hip, knee and ankle of the lower limbs are an interactive dynamic chain, the first thing to do is to start the hip joint, and then strengthen the leg muscles by lateral crab walking and feet moving back and forth, and then carry out one-leg hard lifting, lunge walking, Bulgarian leg squatting, side squatting, deep squatting and over-squatting, and finally strengthen the elasticity of the achilles tendon by skipping rope, which is helpful to the stability of the forefoot landing.
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3. Upper limb training
The main purpose of upper limb training is to improve the swing arm ability, because poor swing arm efficiency will affect the stability of the body and reduce the running efficiency. Healthy shoulder joint mobility is the key to the balance and stability of the upper body. Too weak upper body or poor movement mode will affect daily life and hinder sports performance.
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In upper limb training, elastic belt should be used to start the shoulder joint first, then push-ups should be used to develop upper limb muscle strength, and finally rowing and shoulder external rotation should be carried out to improve the shoulder and arm strength in an all-round way.
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Finally, attach a strength training schedule for everyone! Come on. Oh, come on.
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Text /Grace Master of Human Science in Yaxin Sports, fitness blogger
Figure/Yu Yan ACE-CPT Personal trainer of American Sports Association, posture running coach