chinese new year third day rest what training runners can do

Today is the third day of the Lunar New Year,and it is usually a day when people do not go out to pay New Year visits.There is a saying during the New Year: 'Early on the first day, early on the second day, sleep well on the third day.' This is because people stay up late from New Year's Eve to the second day, and if they don't rest early, they may not have enough energy to handle other activities. Therefore, on the third day, people can sleep in and take good care of their bodies to be energetic for the new year.

For many runners, this is a good opportunity to do core strength training that is often neglected.Although running is an aerobic exercise, muscle endurance is one of the most important factors for running long distances. Without sufficient muscle endurance, even good cardiovascular capacity cannot support continuous running.

So, how should strength training be done? How can it help you? Today, I'll explain it in detail.

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What are the benefits of regular strength training for running?

1. Improve running efficiency

If your core strength is insufficient, your body will sway with the running motion, wasting energy. Sufficient core strength can keep your body stable, allowing every arm swing and leg lift to propel you forward.

2. Reduce sports injuries

The legs endure the most impact during running, and most running injuries are concentrated in the lower body, such as the feet, ankles, knees, and hips. Proper training of the leg and hip muscles can effectively absorb impact, preventing injuries to joints, fascia, or bones.

3. Enhance muscle endurance

Muscle endurance refers to the ability of muscles to sustain long periods of running. This can be developed through regular running and well-planned strength training. The two complement each other, making running easier over time.

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What types of strength training should runners do?

Running posture is crucial, especially in long-distance races where posture tends to deteriorate in the latter stages. Core strength, particularly in the waist and abdomen, is key.

Muscle strength training involves multiple repetitions and sets of rhythmic weight-bearing exercises to improve muscle strength, endurance, and shape.

Muscle strength training is mainly anaerobic, such as weighted squats and push-ups. However, by using light weights, high repetitions, and multiple sets, it can also have the benefits of aerobic exercise, breaking down lactic acid produced by anaerobic metabolism and reducing muscle discomfort.

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Key point! What strength training should runners focus on?

For most runners, bodyweight strength training that can be done anywhere is sufficient. Training with high repetitions and low resistance focuses on enhancing muscle endurance and stabilizing core muscles, helping to maintain good running posture and delay muscle fatigue.

1. Front plank

Support your body with your elbows and toes, tighten your abdomen, and keep your head, shoulders, waist, hips, knees, and ankles in a straight line. Hold the position for 30 seconds per set, doing three sets with a one-minute rest between sets. The front plank is a basic core exercise that trains the lower abdomen, hips, and lower back muscles, improving stability.

2. Reverse plank

Lie on your back with your heels close to your hips, place your hands on either side of your body, lift your waist, and keep your shoulders, waist, and knees in a straight line. This exercise mainly trains the lower back muscles. Start with 30 seconds per set, doing three sets with less than a one-minute rest between sets, gradually increasing the time as you adapt.

3. Side plank

Support your body with one hand and one foot, lift your waist and hips, and keep your head, shoulders, hips, and feet in a straight line. Your body should be perpendicular to the ground without leaning forward or backward. Start with 30 seconds per set, doing three sets on each side. The side plank trains the obliques, intercostal muscles, and serratus anterior, teaching you to adjust your center of gravity with your hips rather than your legs.

4. Bird-dog

Kneel on all fours with your hands shoulder-width apart and your knees under your pelvis. Extend your right hand forward and your left leg back, keeping them parallel to the ground. Hold for 10-30 seconds, then switch sides and repeat for three sets. The bird-dog exercise trains the often weaker back muscles of runners, helping to maintain stable running posture in the later stages of a race.

5. Squats

Stand against a wall with your shoulders, waist, back, and hips touching the wall. Tighten your abdomen, look forward, and slowly squat down without bending your knees more than 90 degrees, keeping your knees parallel. Squats are excellent multi-joint strength exercises that train the waist, abdomen, hips, thighs, and ankles, especially improving hip strength and stability.

6. Single-leg squats

Stand on one leg, keep your upper body upright, slowly squat down without bending your knee more than 90 degrees, then slowly stand up and return to the starting position. Start with 10 repetitions, resting for one minute between sets, and do three sets before switching sides. Single-leg squats mainly train the quadriceps, ankles, and hips, teaching runners to control their bodies using different joints and centers of gravity.

7. Calf raises

Push up with the balls of your feet, slowly lift your ankles, then slowly lower them, keeping your body balanced. Repeat 15-20 times per set, resting for one minute between sets, and do three sets in total.Calf raises train calf strength, maintain calf muscle endurance and elasticity, and improve ankle stability.

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