The purpose of functional training for runners is to restore and consolidate the correct movement patterns, which will contribute to the improvement of the running technique. In addition, strengthening the deep muscles, better coordination and greater efficiency of the body will significantly affect the results.

Functional training for runnersis based on simple exercises that help maintain full mobility in all joints, which is the basis of proper running. Training focuses on activating the entire body, not isolated muscle groups, thanks to which each joint and muscle fully performs its functions. Regular exercise, despite strengthening the muscles, will not cause any weight gain - which is especially important for running women who are afraid of over-enlarging their thighs or calves.

What does a runner need functional training for?

Functional training for runners complements running training by activating the muscles that are neglected during jogging, but also strengthens those elements of the body's functioning that directly translate into the effectiveness of running. The main advantages of functional training for runners are:

  • increase in efficiency thanks to the fast pace of exercise, which has a very positive effect on the condition, so needed by every runner;
  • muscle strengthening by activating all types of muscle fibers (fast- and slow-twitch), thanks to which the training improves the results of both sprinters and long-distance runners;
  • improving the balance, especially useful in cross-country running;
  • speed increase, resulting in a visible improvement in results;
  • increasing flexibility, which reduces the risk of injury;
  • improvement of motor coordination influencing the running efficiency.

What distinguishes functional training from others is the frequent use of exercise equipment. Therefore, it will be a great variety for runners. Exercises with the use of, among others dumbbells, balls (fitball), barefoot, trampoline, tapes, medicine balls, TRX ropes, kettlebells or sandbags will make the training interesting and varied.

Functional training, not only in the version dedicated to runners, consists of exercises based on stations where a specific exercise is performed as intensively as possible for 45 seconds, and then anotherjob / station. It is important that each exercise is done not only quickly, but also technically correct. The first functional training sessions should be carried out under the supervision of a trainer. Over time, you can practice at home, but some people may find it difficult to lack specialized equipment on which functional training is usually based.

Functional training for runners stabilizes the figure

Virtually every functional training, not only the one intended for runners, is based on strengthening the body muscles, stabilizing the figure. But it is the deep muscles that ensure the maintenance of the correct figure while running and facilitate the absorption of loads, which is especially important for runners, exposed to knee and ankle injuries.

Exercise: lateral torso rotations

Stand sideways on the forearm, legs straight, upper leg extended forward. One arm bent at the elbow touches the mat, the other is on the nape of the neck. We rotate the torso towards the mat and back. After a few repetitions, we change the page.

This exercise strengthens the muscles that stabilize the spine and improves its mobility.

Functional training for runners improves balance and coordination

Exercises performed during functional training also have a positive effect on the balance, both static and dynamic, which is the basis, especially in cross-country running. Additionally, an obligatory element of each training is coordination exercises that minimize unnecessary energy losses.

Exercise: climbing the crate with a swing and lunge backwards

We put one foot on the floor, the other (all) on the crate. We perform a dynamic knee swing of the back leg forward, and then lower it to the floor, moving smoothly to a lunge. The hands work alternately to the legs. After a few repetitions, we change the leg.

Exercise improves coordination and balance, and strengthens the thigh and buttock muscles

Exercise: push-ups with rotation

In the push-up position, place your feet on an elevation (e.g. step). We perform a push-up and then a rotation of the torso with the extension of the arm (we lean on one arm, raise the other side to the side, the head follows the extended arm).

Exercise to improve stabilization, balance and mobility of the spine.

Functional training for runners strengthens muscles

Functional training for runners is also strength and agility exercises that mobilize the whole body to work - strengthening endurance and efficiency of muscle work. Professionals do not forgetalso about exercises that shape the efficiency of the muscles of the hands and back, often neglected by runners.

Exercise: side step with ankle strap

We stand upright, feet parallel to each other, legs slightly bent at the knees. We carry out a few extra-additional steps with the tape stretched above the ankles, first one side and then the other.

The exercise stabilizes the pelvis and strengthens the muscles of the thighs, buttocks and lower back.

Exercise: stationary lunges with tape

Stand in a lunge, place the tape under the foot in front and catch it with both hands as close to the floor as possible. We perform knee extension bouncing off the back leg. The torso and center of gravity should move up-front, not up, to avoid worsening of the lumbar lordosis.

Exercise strengthens the gluteal muscles.

Exercise: pulling up and pushing the torso on a roller

We sit on the floor, legs straight, rest straight arms on the floor behind our backs. We put a roller under the thighs. Working with straight hands, we move the torso forward (the roller rolls under our legs up to the knees), and then pull up to the starting position.

The exercise strengthens the shoulder girdle and the iliopsoic-lumbar complex.

Problem

How often should I do functional training as a supplement to running training?

An effective supplement to running training, practiced regularly two or three times a week, will be functional training the day after the run. It is also worth remembering about regeneration breaks. A good solution is to train according to the following scheme:

monday - run,

Tuesday - functional training,

wednesday - run,

thursday - day off,

friday - run,

Saturday - functional training,

Sunday - day off.

Category:

Running