5 exercises that every runner will benefit from

In today’s world, running is a symbol of a healthy lifestyle. Many people strive to incorporate it into their daily routines to keep fit, control weight and feel better. The sport has also become a social phenomenon. There are many running communities, groups and events where people meet like-minded people, share experiences and achieve new results together.

What are the benefits of running?

Running is a great way to improve your endurance. It helps to strengthen the cardiovascular system, improve lung function, increase energy levels and enhance overall fitness. It activates metabolism, helps burn extra calories, reduce stress levels, improve mood and even relieve depression.

A significant plus is that running remains one of the most accessible forms of activity. To start your workout, all you need to do is simply go outside. This is aided by an actively developing sports infrastructure and a wide range of equipment for every budget.

However, the simplicity and accessibility hides the risk of injury from too intense loads. This is especially true for beginners. If you decide to start training, pay attention to physical preparation.

What exercises to do to improve performance?

ProteinRex brand expert, marathoner, sports medicine and rehabilitation doctor

When people talk about running exercises, most often they associate them with specialized running exercises, where there are a lot of jumps and different fast actions. However, incorporating strength training into a runner’s regular workout can help develop muscles, tendons, and ligaments, reduce the risk of injury, and improve overall performance. Exercise should preferably be performed at least twice a week. You can reduce the frequency to once during the season, especially if you run 5-6 hours in seven days.

Набирания

Ideal for developing lower limb strength and stability. Activate the large muscles of the thighs, glutes and calves, as well as pump up coordination and balance. Lunges help strengthen muscles, improve flexibility and stability, which is especially important for runners to reduce the risk of injury and increase training efficiency.

Повдигане на пръстите на краката

Help strengthen and improve the calf muscles, which promotes better cushioning and push-off when running. Regular toe raises will prevent discomfort and injury to the calf area and improve endurance and leg strength. It is important to perform them slowly and with maximum effort to feel the “burning” in the muscles.

Side Plank

The plank is a versatile exercise for developing whole body strength. The powerful kor (abs and back muscles) play an important role in supporting proper running technique and preventing injury. Performing the plank improves body stability, reduces the risk of back strain, and helps maintain proper body position while running without creating unnecessary movement.

Half-bridge on one leg

A familiar exercise. Helps strengthen the main muscle groups involved during running, which push us forward and stabilize the knee and pelvis.

“Frog.”

Not the most pleasant, but extremely effective (especially if you put weights on your feet) exercise that develops many muscle groups: feet, ligaments, front and back of the thighs. If you have never done the “frog” or had a long break, start with 1-2 sets of 3-5 jumps. Don’t aim to do as many as possible. Focus on quality.

Doing these exercises regularly will help increase your performance and enjoyment of your runs, as well as reduce your risk of injury. Remember to make your workout program varied. Consult with a trainer or specialist to tailor the load to your individual needs and goals.

Useful materials for training and race preparation from Yuri Sdobnikov can also be found in the limited edition box from ProteinRex, which together with the League of Heroes has collected useful protein snacks and materials for the start of the running season.