Strengthen legs to improve running economy
Want to improve your running? The secret is strength: Try these simple exercises to train her.
Be stronger and you will run faster! Some of you may have heard this expression circulating in recent years, and while it seems counter-intuitive, there is plenty of recent evidence to suggest that those who do regular strength training can improve their running efficiency, which means more time to fatigue, improving Strength and stamina. But that's not all: Strength training for jogging has also been shown to
significantly reduce the risk of injury for runners of all levels. Fortunately, it is not necessary to do it 7 days a week, recommendations 20-30 minutes per session, an average of three sessions per week. the week. Everything seems too good to be true. Here are some workout ideas with Technogym training equipment.
swing with kettlebell
Despite its versatility, the classic ke ttlebell swing remains one of the best exercises to use. This is a great exercise to help build endurance and strength in the hips, especially the glutes and hamstrings. This movement also requires good upper body strength, coordination and basic stability, all of which are essential for effective sprinting.
seated calf raise
The soleus muscle is often one of the most overlooked muscle groups in the body when it comes to running performance and rehabilitation. This muscle is important for absorbing the load when landing while running, as well as pushing during the running steps. It mainly consists of slow-twitch muscle
fibers, which gives it great stamina. It is mainly used for long distance running. Therefore, the calf muscle also needs a lot of work to get tired in the gym. One way to exercise this muscle at home is seated leg raises, which can be done while sitting on the side of your Technogym bench: Place the dumbbells on your knee and push on your toes, allowing your heels to lift off the floor. The recommended repetition range is 4 sets of 15-20 reps.
Walking lunge with dumbbells
This is another classic exercise that people either love or hate. If you like it, you are in luck, as they are both perfect for running. If you hate them, here's a good reason to learn to love them. The walking lunge mimics the long stride of running and the fact that with running, you are pushing one leg at a time. However, it is similar to running with slow motion and weight. The extra stride, weight, and lower speed strain your quads and glutes in the gym. This then translates into stronger, more durable muscles when running long distances.
Romanian one-legged deadlift
Hamstring injuries are very common among runners. It can occur at any distance, whether you are running or running. One way to protect against this, as well as improve your balance and stability around your hip joint, is to practice the one-leg deadlift. This can be difficult to balance and does not require a lot of weight to do properly. Try to hold the dumbbells in the hand opposite the working leg to increase the difficulty. Stronger, more flexible hamstrings can result in better economics and better functioning hamstrings.
Running economy is the efficiency with which a person can use their energy sources, such as their muscles, to perform a running activity. Just like cars that use gasoline for transportation. It has been proven that having stronger and more powerful muscles helps with this. The above exercises can be used as a starting point to build your car's engine more efficiently.