Training supplementing running is of great importance for the quality and effectiveness of your running effort. It allows, among others protect the locomotor system against injuries and maintain muscle balance, which in runners, as a result of constantly straining the same muscles, may be upset. Check which exercises and sports disciplines work best as training supplementing running.

Complementary running trainingshould be a mandatory item in the training plan of everyrunner . It is especially important for beginners, whose muscular system is not adapted to the loads that occur during regular long-distance runs. Monotonous workouts that constantly involve the same muscle groups - mainly the legs - can do more harm to the body than good. Especially if the exercising person has led a sedentary lifestyle for many years and therefore their muscular balance is disturbed. That is why it is so important to try, in addition to running, other forms of exercise that will ensure the harmonious development of the entire figure.

Complementary training for runners - benefits

The most common problem of beginner runners is not the lack of fitness - it can be quickly improved by training regularly. A much more serious problem is the poorly developed core muscles, which contribute to the wrong posture while running. Weakened parts of the muscles distort the movements, and thus lead to overload. For example, weak gluteal muscles make the spine extensors work harder while jogging, which in turn results in pain in the lumbar spine.

The task of supplementary training is to strengthen those parts of the body that are not involved in running, but play a large role in building muscle balance. These mainly include: the muscles of the back, shoulder girdle, buttocks, arms, abdomen.

Important

What does complementary training for runners do?

Training complementing running allows you to:

  • avoiding aches and injuries caused by uneven load on the muscles during training;
  • increasing the range of movements and improving coordination (running is actually quite a monotonous effort that consists in repeating the same movements over and over);
  • increase in overall strength and endurance;
  • relieving the joints(weak muscles cause the load to go to the joints - hence the frequent knee pain in runners);
  • improving running technique;
  • faster regeneration after training.

Complementary training for runners - strength exercises

As a supplement to running, strength exercises in the form of circuit training are the best. This type of effort is aimed at developing all major muscle groups. It consists in selecting a few or a dozen exercises, each of which is performed in the number of 10-15 repetitions without taking breaks (such a set is called a circuit).

In order for the training to be effective, you must take care of the variety of exercises. You cannot miss any muscle. Runners should especially focus on the abdominal muscles, buttocks, arms, back muscles.

Circuit training can be performed on run-free days, and also when we plan very calm, not tiring runs. Then we use the following scheme: jogging in the morning, supplementary training in the evening.

More advanced people can choose crossfit training. It is more intense and is performed three days in a row, therefore it requires much more fitness and endurance. It is based primarily on bodyweight exercises: push-ups, squats, burpees, crunches, jumps, etc.

Runners should work on the condition of their deep muscles. They are responsible for the stabilization of the figure and allow you to maintain muscle balance. A perfect device for training stabilizing muscles is barefoot, i.e. half a balancing ball. It is worth spending at least one day a week on barefoot exercises to strengthen your core muscles.

Another alternative is traditional gym training with the use of machines. If we decide on such a solution, it is best to consult an instructor who will help in arranging an appropriate training plan. You can also use the principles of holistic training.

Watch the video training for runners with a medicine ball

Source: Studio Active / TVN Meteo Active / x-news

Complementary training for runners - cycling and swimming

Strength training is not the only form of training supplementing running. Comprehensive muscle development will also be ensured by practicing other sports. The activities most recommended to runners are cycling and swimming.

Cycling allows you to increase efficiency while saving those parts of the body that have to bear heavy loads while running. The knees, ankles and hips are the most overloaded - especially if we are used to running on hard onessurfaces such as asph alt, paving stones, concrete. Training on a bike will allow tired joints, tendons and ligaments to rest a bit, and at the same time keep in good shape.

How often do you ride a bike? Ideally 2-3 times a week, but a lot depends on how intensely we run and whether we use additional strength exercises. People who are preparing to take part in competitions should focus on running training, and get on a bike once a week.

Swimming is the perfect way to strengthen your back muscles and relax overloaded joints. Training at the pool can be treated as a form of active regeneration after running. It is best to swim on days off from training, which we usually spend on rest. Do not overdo it - if, in addition to running, we also ride a bike or use strength training, one visit to the pool a week is enough. After swimming, it is worth relaxing in the jacuzzi or sauna.

Another option, similar to swimming, is aqua jogging. This training does not require any special skills - technically it does not differ much from running on land, but the resistance of the water makes it more tiring and helps to develop all the muscles of the body.

Category:

Running