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Many runners increase their running volume indefinitely to improve their performance, resulting in wear and tear on their knees, ankles, and feet. Instead of blindly increasing running volume, it's better to engage in physical training to improve running performance.
Physical training is the foundation of running ability. Every step taken is supported by muscles and joints. Muscle strength, endurance, and joint stability all affect running gait and the ability to maintain a good gait for a long time.
The direction of physical training for running mainly revolves around the endurance of lower limb muscles, the strength of core muscles, and the stability of joints.
Lower Limb Muscle Endurance Training
During running, the body is supported by one leg at a time, requiring strong lower limb muscle endurance. The hamstrings and gluteus maximus are responsible for knee flexion and hip extension during the backward swing, which is crucial for increasing stride length. The following exercises train the muscle endurance, support stability, and endurance of the posterior muscles of one leg.
Elevated Lunge
Target areas: Quadriceps of the front leg, gluteus maximus
Key points: Place one foot on a chair and the other foot on the ground, keeping the body upright with hands on the waist. The toes of the foot on the ground should point forward. Inhale when lowering, exhale when rising. The knee should not go beyond the toes when squatting. Maintain body stability and minimize body sway.
Training frequency: 10-15 times per side, 1-2 sets
Fitness Ball Shoulder Bridge (Knee Flexion)
Target areas: Hamstrings, gluteus maximus
Key points: Lie on your back with your heels on a fitness ball, tighten your core to form a straight line. Keep your shoulders and head always in contact with the mat, and place your hands on both sides of your body for stability. Exhale when lifting, inhale when lowering.
Training frequency: 10-15 times per set, 1-2 sets
Core Muscle Strength Training
Core strength is crucial for maintaining force transmission during running and preventing force leakage. Closed-chain training through leg lifts and leg swings during support achieves significant training effects.
Prone Knee Flexion to Back Leg Swing
Target areas: Core stability, shoulder joints, abdominal muscles, gluteal muscles
Key points: Support your body with both hands and feet in a straight line, lift one leg to perform a knee flexion pull, bringing the knee towards the chest, then swing it back. Keep the entire body stable throughout the movement, with no swaying. Inhale during knee flexion, exhale during the back leg swing.
Training frequency: 10-15 times per side, 1-2 sets
Target areas: Core stability, shoulder joints, abdominal muscles, iliopsoas
Key points: Support your body with both hands on the ground, keeping a straight line, and alternately lift your legs. Lift the leg as high as possible while maintaining core stability, and fully extend the supporting leg. Maintain an even breathing rhythm during the exercise.
Training frequency: 30 seconds per set, 1-2 sets
Joint Stability Training
Running involves airborne phases and single-leg landings, which require high stability of the ankle, knee, and hip joints. Training their stability is crucial for improving running speed and reducing injuries.
Key points: Stand with feet in a straight line, with the heel of the front foot touching the toes of the back foot. Keep the body in a straight line and open your arms for balance. Rotate the upper body to the maximum extent while keeping the body upright. Maintain even breathing.
Training frequency: 10 times per set, 1-2 sets
Barefoot Single-Leg (Leg Swing)
Key points: Stand on one leg barefoot, with the other leg bent at the knee, keeping the body stable. Swing the arms and the airborne leg simultaneously, simulating running movements. Maintain even breathing.
Training frequency: 30 seconds per set, 1-2 sets
Summary
The above exercises should be part of your running training. It is recommended to dedicate one day a week to this training, followed by a 2-5 km aerobic run to help these muscles form muscle memory.
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