Free Running Training Plan with AI Coach | RunBox

Running can help us lose weight, achieve a perfect body, strengthen our physique, make us healthy and strong, and even prevent certain diseases.

However, during running, issues such as knee injuries, ligament strains, and calf pain often arise....Most people have encountered these problems. Originally, we intended to strengthen our bodies through running, but now we end up with injuries. What is going on?The truth is— you lack strength training!

In the current pandemic, we need to reduce outdoor activities. Why not take this time to learn about strength training, so that in future runs, you can reduce injuries and run faster and more steadily.

Strength training is a form of exercise that improves muscle strength, endurance, and shape through multiple sets of rhythmic weight-bearing exercises,thereby achieving better exercise results. For runners, strength training can enhance your muscle strength, stabilize core muscle groups, and make you run faster and more steadily, with a lower risk of injury.

1.Loose skin, lack of firmness

Running can cause both muscle and fat to decrease simultaneously. The consequence of this is that while you may lose weight, your body proportiondoes notchange, and your basal metabolic rate drops too much,causing your skin to become loose..

2.Easily becoming a“skinny fat person”

Studies have found that most people believe that only by running more and doing more cardio can they lose weight. In fact, losing weight without strength training can easily make your body becomea “skinny fat person”.

3.Prone to injury while runningWhen running, the force exerted on our legs and feet is doubled. If you do not strengthen your muscles through strength training, your landing will be unstable, leading to

foot, ankle, knee joint twists, muscle strains, tears, or even rupturesand other issues..

4.Feeling weak and powerless while running
Do you feel very strenuous when encountering slopes while running? At this time,you need strong strength,inner strength will pushyouforward,so some runners look very thin but are actually very strong because they have strong inner strength..

Leg muscle training

Standard squats

This exercise can strengthen our leg muscles, protecting our calves, knees, and ankles during running.

Back muscle training

Kneeling push-ups

This exercisecan more effectively train our back muscles,,preventing spinal injuries from the impact of landing during running.

Abdominal muscle training

Knee crunches

This exercise can effectively train the abdominal muscles, making our power output more stable during running, achieving the effect of running with less effort, ease, and stability.

 20 reps per set, do 5 sets, rest 15 seconds between sets