Como melhorar o seu desempenho na corrida? 5 exercícios para fortalecer os músculos das pernas

member of the Perm Krai track and field team

“Developing muscle endurance makes it possible to cope with physical loads and improve the result of training. Strengthening leg muscles is especially important in running, as the musculoskeletal system is subjected to shock loads during running. They are distributed between the knee and hip joints, back and ankle. Without strengthening the legs, it will not be possible to improve the quality of running and cope with the load. I tell you what exercises are effective and how they help prevent injuries.

The main muscles of the legs and their functions

Depending on which muscle group you want to strengthen, the exercises will differ. All of them are aimed at developing endurance and improving the quality of running. We propose to deal with them in detail and understand which muscle group is responsible for what functions.

1. Quadriceps. They are activated during running, help to bend the knees and lift the legs. If they are not trained, you will not be able to develop speed, and the load will not be distributed correctly. Strengthening the quadriceps is the basis for training for sports.
2. Thigh biceps. These muscles are considered the strongest in the whole body. From their development depend on walking, the quality of adaptation to loads. Underdevelopment of muscles will not be noticeable during everyday life. But on one of the first jogs of your life you will almost immediately feel pain and fatigue in them.
3. Calf muscles. Athletes who run professionally have honed their skills to the highest level and “run on their feet.” Their calf muscles are strengthened to the max, because it speeds up running. The point is simple: the foot is on the support less, and this reduces contact with the ground and fatigue. As a result, running increases speed and endurance.

Exercises to strengthen leg muscles

Begin to strengthen the muscles of the legs should be gradually. In this matter, it is required to correctly select exercises, and observe the technique of their performance. Let’s talk about the basic elements of training to strengthen the lower body.

Squats

A classic exercise for strengthening the quadriceps and other muscles. It is performed both for the development of endurance and for general prevention. There are many techniques, but for a beginner it is better to start with the basic one. When performed regularly, squats will pump the leg muscles perfectly, but the exercise must be done correctly. If you violate the technique, you can get injured. Also, the exercise is suitable if you need to strengthen the knee tendons.

Lunges

Lunges should be performed to improve the elasticity of the ligaments. With proper technique, quadriceps and gluteal muscles are activated. Beginners start working with their own weight, and professionals can already connect additional weights if necessary.

The step should begin with the heel and smoothly move to the foot. The angle of the leg should be up to 90 degrees in the knee (it should not go beyond the line of the toes). The back leg acts as a support and is only used for balance. From my practice I can say that properly performed lunges are safer than squats.

Toe raises

To strengthen the calf muscles, toe raises will be the most suitable exercise. It is recommended to do toe raises at the end of the workout. To get the best results, you should use an elevation, such as a platform. Rising on it, you need to raise the foot as high as possible and hold the position for a few seconds. After that, the heel is lowered as low as possible.

In terms of technique, there are several variants of lifting: on your toes with a barbell on your shoulders and lifting on a trainer. Which of the variants will suit you depends on your fitness level.

Hyperextension

The purpose of hyperextension is to strengthen the spine, glutes and biceps of the thighs. If the technique is followed, hyperextension is safe. During training, muscle tone increases, which allows you to adapt to the loads. Beginners are recommended to start doing the exercise with their own weight, gradually adding additional weight.

Jumping rope

Despite the simplicity of jumping rope, the exercise is suitable for professional athletes. Beginners will find it more difficult to cope with the load. Jumping strengthens the calf muscles, improves coordination and develops the cardiovascular system. There are several variants of techniques, but it is always better to start with the classic one. The duration of jumps depends on the level of training and is selected individually.

Recommendations on training from a track and field athlete

How to choose the load?

Calculation of the load on the basis of physical preparation is divided by levels.

• Beginner. For this category of athletes, minimal loads are recommended. Exercises are performed without additional weight with the gradual addition of weights. Pay attention to HR, you can use gadgets for control. Do not spare money for quality sneakers, fixing the foot. Also at first it is better to seek help from a trainer.
• Medium level. If there is sports experience, you can increase the load and connect complex exercises. And also perform exercises for a greater number of repetitions and with more weight.
• Professional. Need an individualized approach with the development of a plan. The load is selected based on your fitness level and desired goal. Challenging exercises are added to the sessions to allow you to adapt to the increased load.

How to make training a useful habit?

To get results, you need to follow a regimen and exercise regularly. This will affect the physical form and general condition. The main tips for regularity of training will be:

• developing a plan with days of rest and exercise;
• consistency: you should run at the same time, which will allow you to develop a habit. You can do long runs or choose new locations for variety;
• rest: your muscles need to recover and your body needs to get used to the strain;
• regular increase in the intensity of training.

How to help muscles to rest?

Stretching is very important for running. It helps to make your muscles supple, reduce the chance of injury, and help you relax after exercise. There are several ways to stretch that are effective after running.

1. Stretching the back of the thigh. You need to sit on the floor, stretch your legs forward and point your toes towards yourself. At the same time keep your back straight.
2. Stretching the quadriceps muscle of the thigh. Take a knee rest, placing one leg forward for balance. Grab the foot of the back leg and pull toward the gluteus maximus.
3. Calf muscle stretch. Approach a wall with one foot standing slightly in front of you and the other foot behind you. Bend the front leg so that you feel the tension in the calf muscle of the back leg. For convenience, you can rest your hands on the wall.

Exercises are performed smoothly, without sudden movements. You should feel the stretching of the muscles and relaxation.

Training to strengthen the muscles of the legs is important for maintaining health. For athletes, it is a necessity to eliminate the chance of injury, improve endurance and adapt to stress. Regularity of exercise is key to both running acceleration and overall fitness. A training plan is individualized and requires the inclusion of exercises for all muscle groups. Follow a regimen so that the body can adapt and recover.