Special running exercises
Those who like to run know that in order to achieve a result in running, you need to spend a lot of time and effort. Because in order to achieve a result in running, it is not enough to simply go to the stadium and wind up laps. Of course, this way can also work, but it will take quite a long time. In order to speed up the achievement of the set goals in running, it is necessary to perform certain sets of running exercises, which are specially selected to give the maximum result in a relatively short period of time. These exercises help develop desirable qualities such as speed and endurance.
Special running exercises (SRE) are performed to strengthen muscles and ligaments, improve running technique (almost all running exercises are aimed at ensuring that you have the correct foot position, hip lift, backbend, etc.), develop intramuscular coordination (speed, power stabilization of the legs).
When performing special running exercises, it is worth understanding that there will be no quick result. There will be minimal shifts due to strength growth, not technical growth. As a rule, the problems that arise in athletes with SBS are individual. Everyone interprets the exercise in their own way and practices it in their own, often quite funny way. Therefore, such exercises are also difficult because the athlete does not see himself from the side. And he cannot independently evaluate his actions and technique.
You can perform special running exercises both as a warm-up before a run and as a full-fledged workout. They should be done regularly, carefully controlling the technique. The distance and number of approaches depend on your level of training. Do not rush to complete the entire SRE program at the first training session. If you are a beginner, even one correctly performed exercise will be enough for a strong crepature the next day.
Now that we have figured out what special running exercises are and why they should be performed for training, we can start analyzing a set of special running exercises for runners:
Running with shin splints
You may be familiar with this exercise from physical education lessons. Its essence is quite simple - you need to touch the heels of the buttocks with the maximum step frequency and minimal forward movement.
Common mistakes
Putting the foot on the whole foot, fast advancement (the task is to make as many backlashes as possible), clenched hands (you should not press them too hard to the body), holding your breath and small amplitude (it is better to do fewer repetitions, but correctly).
Running with a hip lift
Pushing off with the supporting leg, you need to raise the thigh as high as possible. As in the first exercise, it is important to monitor the high frequency of leg lifts. During the movement, the shoulders should be relaxed, and the arms should be bent at the elbows. The supporting leg and the body should form one line. It is important that the back is always straight. Beginners can work with their hands, and experienced athletes, as a rule, isolate their hands behind their backs.
Common mistakes
Putting the foot on the whole foot, excessive squatting, fixed hands.
Running on straight legs
Legs work like scissors. It is important that they are kept level and that the landing occurs on the front of the foot. Here, unlike the previous exercises, it is important to move forward quickly. To make it more comfortable, the body is slightly pushed back. Given that the goal is to move forward, the hands should work actively.
Common mistakes
Bending the legs, low speed, landing on the heel.
Deer run
This exercise is a synthesis of running and jumping. It is difficult for beginners, but it is still necessary to master it. To make it easier to monitor the work of the legs, imagine an obstacle, for example, a log. You need to jump over it with one leg, bending it at the knee. The second leg remains motionless. Hands actively help the body to move.
Common mistakes
Putting the foot on the whole foot, stiffness of the arms, looking down, too fast movement, as a result of which jumping out turns into a simple run.
Bike
This is not the kind of bicycle that is done lying down and trains the muscles of the press. This is a run in which the legs move as if they were pedaling a bicycle. At the same time, progress is being made. Pushing off with the supporting leg, you need to bring the thigh of the second leg forward and make a "backward" movement with it down and back. This is the most "backward" movement should be very fast. The hands help very actively, as there is a need for good jumping.
Common mistakes
Small amplitude of the legs, passivity of the hands.
lunges
Finally, you can rest from running and jumping. Here you need to take as wide steps as possible with a deep squat. In this exercise, unlike the previous ones, the front leg is placed on the heel. At the end of the exercise, you can accelerate by 30-50 meters.
Common mistakes
Haste, low amplitude, pushing off without lifting, tension in the hands, too long or short step, turning the foot when pushing off.
Running seeds
In this exercise, you need to take steps no longer than your foot. Landing occurs on the toes. During the movement, the whole body is relaxed, the hands move freely.
Common mistakes
Excessive muscle tension, high speed, long stride, landing on the heel.
Running with jumping on one leg
Special attention should be paid to the push leg. It should be absolutely straight, while the supporting leg bends at the knee to approximately a right angle. You need to push up, not forward. The speed is low, you should not rush.
Common mistakes
Small amplitude, passivity of hands, jumps forward.
Running with jumping out on one leg and landing on both legs
This exercise differs from the previous one only in that you need to land on both legs, not one.
Jumping with straight legs
As before, the jump is made upwards on one leg, only now the legs must remain completely straight. That is, the lower leg works. Hands help.
Common mistakes
Bending the legs, putting the foot on the whole foot, hurrying, looking down, tension in the hands.
Jumps on each leg
This exercise requires strong legs, so if you're a beginner, save it for later. Technically there is nothing difficult. You just need to jump forward, balancing on one leg. The speed should be such that you can control your body. Try to keep a straight line. To make it easier to keep your balance, help with your hands.
Common mistakes
Fixation of the body and swing leg (all parts of the body, except for the supporting leg, must be relaxed), distortions of the body.
This is what special running exercises are. As you could see, there is nothing complicated. However, making them is not so easy. It is important to monitor the correct technique, breathing, straightness of movement.
When performing special running exercises, technique plays an important role, which must be followed flawlessly. Otherwise, all mistakes are learned and transferred to the run. It will happen so quickly that you won't even notice. Therefore, if you are aiming for a good result, be careful. Everything must be done clearly, without haste, with full understanding and control of what is happening. Special running exercises in athletics are needed to train muscles and develop proper running skills in the athlete, so they should not be neglected.