I offer all lovers of jogging a set of eight simple exercises for running. It takes only 15-20 minutes and produces amazing results. If you do it regularly three times a week before jogging, you will soon notice that you are running faster. These running exercises strengthen the muscles involved in running, develop endurance, and improve technique. Each exercise is performed in 2-3 approaches. Choose the number of repetitions depending on your fitness level.
Running with lifting knees
Raise your knees one by one, bouncing up and down, moving forward at the same time. Your back is straight and your abdominal muscles are taut. Feet should not touch the floor, exercise is performed on your toes.
Why: it also strengthens iliopsoas and quadriceps muscles, improves running technique - right foot placement and hip extension.
2. Heels to buttocks
Run on the spot, bouncing high and trying to reach the heels to the buttocks. Your back is straight, abdominal muscles are taut, arms work in different ways, as in normal running. Knees - under the hip joint.
Why: it strengthens the muscles of the rear surface of the thigh, the foot learns to stand on the bearing surface correctly.
3. jogging
Actively pushing off with your feet, jump from foot to foot while moving forward. Hands moving in opposite directions.
Why: the exercise strengthens leg muscles, increases pushing when running, helps increase speed.
4. Jumping with change of position of legs.
Pose as when you start, one leg is moved forward. Change the position of the legs in a jump. Your heels do not touch the floor, your back is straight, abdominal muscles are taut. Hands work like when running.
Why: strengthens the calf muscles, thighs, buttocks. The exercise improves technique of convergence and extension of the thighs and leg changes while running. If you do it quickly, it helps to increase the speed of running.
5. Lift on half-fingers (spring).
Starting position is standing with feet shoulder-width apart. As you exhale, rise on half-fingers, stretching the calf muscles, and then, as you inhale, return to the starting position.
Why: It strengthens the calf muscles and trains the feet. Exercise helps to increase the speed of running and reduce the load on the joints.
6. Lift on half-fingers of one leg.
Starting position is standing with one foot on the floor and the other on a chair or any other elevated position. As you exhale lift on half-fingers of one support leg, as you inhale return to the starting position.
What is the purpose of this exercise? Practise each leg separately.
7. Heel-to-toe rolls
Starting position is feet shoulder-width apart. Hold the back of the chair, do toe-to-toe rolls.
Why: Strenghten tibia muscles and ankle joint.
8. Jumping on straight legs
Start position: standing, hands at your waist. Jump in place, actively pushing off the floor. Keep the body straight, keeping the abdominal muscles tense.
Why: strengthens the quadriceps and calf muscles.
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