It is normal to believe that for someone who is dedicated to running, the most important training is only legs, but exercising the upper part also helps in the power of each stride and improves the position of the runners. A strong trunk provides stability and reduces unnecessary movement during the race.
On the other hand, well -trained arms allow greater impulse in each stride, favoring efficiency. In this sense, these are the 10 best strength exercises To obtain a better performance when running, strengthening both the upper and lower part of the body’s muscles.
The most prominent force exercises for running lovers
For greater resistance and better performance when running, there are different exercises to stimulate the body and enable greater power, stability and optimization of energy use. The most important are the following.
1. Flexions
They are fundamental to strengthen the chest, arms and shoulders. Improves the posture and alignment of the body by reducing the fatigue of the trunk muscles during the race
2. Rowing with dumbbells
This exercise strengthens the middle part of the back. Correct the hunched posture that some runners usually develop. It increases stability and is important to maintain balance in long races.
3. Triceps flexions
This exercise favors to maintain an upright posture and improves the efficiency in the race. It makes the trunk muscles and arms do not fatigue quickly.
4. Step-ups
Buttocks and quadriceps are worked, thus improving the power of the strides. It also helps prevent injuries in the area.
5. Seadillas
The squatillas are key to strengthening the legs, improving flexibility and enhancing strips. It also prevents lesions from buttocks and hamstrings.
6. Zancadas
They help improve balance and stability, allowing greater speed. In addition, they reduce the risk of falls and injuries.
7. Back extension/superman
Strengthens the middle and upper part of the back. It is special to maintain an upright posture during the race. It improves efficiency when running and reduces the effort in the upper body.
8. Dead weight to one leg
It is focused on strengthening butchiotibials. These muscle groups are indispensable for good performance. It also improves stability and balance, reducing the risk of injuries.
9. Slipping bridge
Activate buttocks and improve the alignment of the pelvis. It contributes to greater stability and effectiveness during the race. It helps maintain adequate posture.
10. Leg elevation
Here the hip flexors and the lower abdominals are worked. The stability of the torso is improved and a correct posture is helped when running.
Source: Ambito
I am an author and journalist who has worked in the entertainment industry for over a decade. I currently work as a news editor at a major news website, and my focus is on covering the latest trends in entertainment. I also write occasional pieces for other outlets, and have authored two books about the entertainment industry.
