7 exercises to improve your running style
Some runners never warm up, never do other types of exercises, and barely see the end of the percussion massage roller or pistol. Once their shoes are laced, they are released, as if they had never hurt
themselves. These people are rare. For the rest of us, the average person, it's about accompanying our running habits with specific training, recovery, occasional rehabilitation, and of course warm-ups to prevent injuries and improve our technique. We're here to show you how.
How do these movements complement running exercises?
The purpose of these new training habits is twofold. First, when you can maintain your running style, you can push yourself, run more efficiently, move forward and run longer while expending the same
energy. Have you ever seen professional runners in action? They are machines. Their steps, the movement of their arms, the position of
their bodies: it all counts perfectly. The bust is slightly tilted forward: they are constantly trying to balance themselves, which allows them to maintain their momentum. In fact, it is as if they are trampling the ground with their feet, holding it with their fingers to
propel themselves forward, while using their arms for more force. Their hips remain stable and rotate. They need different strength when cornering or on uneven ground. It is captivating.
Second, these habits will help prevent your injuries. These rapid movements awaken the fibers of your muscles, allowing you to maintain your balance. It lubricates your joints to prepare them to
move more freely when you go outside. If you have to run in another sport, such as soccer, tennis or soccer, it will not only be running forward. Being agile and being able to move 360 degrees is essential. And these moves will allow you to improve that too.
here we are
We stop talking and let's go. We've picked seven exercises that are easy to learn and incorporate into your workout once or twice a week.
Start by warming up. Walk for 10 to 15 minutes, gradually increasing the speed until you end up running. Next, do small bouncing motions to feel a stretch in your legs, and some light stretching (pull one knee
at a time toward your chest to gently stretch the hamstrings). Then we move on to the groups of exercises. Perform each movement for one minute, resting 20 to 30 seconds between each movement.
1. Jumping (with or without skipping rope)
Works: coordination, balance, ankle movement, hip extension
How to do it: Run while jumping, raise the front knee and exaggerate the double bounce. Straighten and flex your ankle with each step. Swing your arms back and forth. Jump in quickly, but give yourself enough time to perform each rep well.
2. High knees
Works: Balance, hip flexion, knee joints, buttocks and hamstrings
How to do it: Jog slowly on the balls of your feet, trying to raise your front knee as high as you can, at least hip height. Keep the jerky step short.
3. Back heels
Works: coordination, hamstrings, calves
How to do it: Run with your chest straight, chest up, kicking your buttocks with your heels. Keep the jerky step short. If you're not flexible enough, go as high as you can, and every 10 steps, stop and hold your back foot against your butt.
4. Karma (Cross Steps)
Works: coordination, hip movement, spinal flexibility
How to do it: Bust motionless, run to the right: Pass the left foot in front of the right, bring the right leg to the right, cross the left foot behind the right, then bring the right leg forward again. Go in one
direction for 10 to 15 seconds, change direction and make the start, always facing the same side. Start slowly, to fully understand the movement, then speed up when you feel most comfortable.
5. Side Jumpas (Not Chased)
Works: foot muscles, adductors, glutes
How: Start with a jog, do a quarter turn to the left, then straighten your right leg, keeping your knee open, and land with your feet flat. Then bring the left foot below you laterally, pushing up and away to
push you to the right, and start over. Go in one direction for 10 to 15 seconds, change direction and make the start, always facing the same side.
6. High kicks (stork gait)
Works: abdominal muscles, quadriceps, hamstrings
How to: Start jogging slowly, engage your abs, keeping your back straight, chest up, and start kicking your legs straight forward and up, landing on the balls of your feet and changing your legs quickly.
Works: running coordination and calf muscles
How: Run as usual, but upside down. Take short, jerky steps and vary the pace. This exercise is easier on the right track.