In all sports, at a certain moment, it becomes necessary to use additional accessories to complicate the training and practice the technique of movements. Today we will consider several options for training in athletics using additional accessories.
Ankle weights
Weights are slowly gaining popularity among runners. They can be worn on hands, but their main feature is that they can be put on your feet, which gives additional resistance when running and it becomes more difficult to run.
From the pros, it can be noted that such a run can teach ease of movement and help to work out the running technique. To do this, it is enough to run about 5 kilometers with weights. Then take them off, and then try to run without them. The feeling of lightness is guaranteed to you. In this case, any element of running technique will be easy to work out. Whether it's the stance of the foot or the level of elevation of the hip when moving.
The second plus is that running with weights additionally trains the hip. In running, it is very important how much hip rises... The effectiveness of the running technique and the placement of the foot under the center of gravity depend on this. Accordingly, when running with weights, the thighs receive additional load.
Finally, weights are great for running when you want to keep company with a slower runner, but don't want to lose out on the effectiveness of your workout. Then the weighting agents level the load.
The disadvantages include the inconvenience of fastening on the leg. No matter how you trick, the weights will still uncomfortably hold on to your leg, and sometimes even rub. Therefore, when buying, make sure that the attachments of the weighting materials are convenient for you.
And the second point is that the effectiveness of weights is noticeable only when you do not do special general physical preparation for running. Since if you set aside time during training for training your hips, then weights will no longer be needed. Targeted training will be more effective.
Resistance running
Resistance running is very actively used in sprint. Moreover, this type of training is practiced both in amateur sports and among professionals. Let's say Yusein Bolt regularly runs with a weight tied on an elastic band, which drags along the ground from behind.
The essence of such training is that you put on a belt to which an elastic band or rope is tied. And a resisting element is attached to the end of this rope. In the simplest case, you can use a tire from a car, which can be filled with bricks. Pancakes can be used.
Alternatively, you can ask someone to try to hold you while running on this rope. Thus, a person will play the role of a tire.
This method of training, when the same 50-100 meters practiced with weights, it increases explosive strength very well.
Running with a weighted vest
Running in this manner works well for your core muscles. The ability to keep the body straight for a long time while running is very important. Weak abdominal muscles, even with strong legs, will not allow you to show maximum results in running.
To give these muscles extra workout, athletes run with a weighted vest.
