In order to become a good and successful runner, you should constantly train and develop not only muscle mass and strength of certain parts of the body, but also the general condition of the body. A special set of athletics exercises can help with this.
Many beginners mistakenly believe that they are unnecessary and that regular daily running workouts are sufficient. However, this is not the case, and exercises in combination with simple exercises significantly increase the result.
Track and field running exercises are special exercises aimed at developing the main groups of the human body necessary for running.
All professional athletes are engaged in such training, since such training in a fairly short time increases not only strength and speed indicators, but also endurance.
These complexes are aimed at several indicators at once:
- Correct coordination and giving the run natural, relaxed movements.
- Correct body position during the race (head, arms, back and legs).
- Increasing the capabilities of the main muscle groups working while covering the distance.
- Uniform breathing.
- Strengthening the muscles of the core and back.
- Development of speed.
- Endurance.
The speed and endurance of the athlete during the race depends on each of these factors. Warm up well before embarking on a complex athletics exercise. To do this, you can use the well-known movements: easy running, swinging legs, lunges, stretching.
This should be done for about 30-40 minutes so that the body warms up properly and does not receive any damage during training. After that, you can proceed directly to the main part.
Running with high knees
- This is a simple exercise in which you push off high with your supporting leg while raising your knee as high as possible.
- In this case, the arms should be bent at the elbows, the back should be straight, and the shoulders should be free and relaxed.
- If this exercise is used for the first time, it is allowed to help with the hands, but at higher levels they should be held near the body or behind the back.
- It is very important that the legs push off and put back only on the toe, and not on the entire surface of the foot.
Such workouts are great for loading the abdominal muscles and developing the heart. Also, these activities warm up the body well and burn excess fat in the body. It is not recommended to actively use only people with any kind of knee diseases, sick or weak heart and people with obesity.
Shin Sweep
- This exercise is performed while in place, the back should be flat, and the arms should be bent.
- The main task is to touch the muscles of the buttocks with the heels as quickly as possible, but at the same time, without budging.
- The most important thing in this exercise is that the legs work on toes, and not on full feet.
Such exercises strengthen the quads and have a positive effect on speed and correct range of motion.
Rolls from heel to toe
- This exercise is performed while standing still.
- You need to place your feet at a distance of 15 centimeters from each other.
- The initial position is on the toes, after which, as you exhale, you need to roll onto the heel and back.
- Usually, for an unprepared person, this training is performed 20-30 times in several approaches.
- Keep your arms and shoulders relaxed and your back straight.
- Rolls should be done gently so that unpleasant sensations do not arise.
These exercises develop the correct position of the foot while running, and is also useful for flat feet or varicose veins.
Many jumps or reindeer running
- Multijumps, also called reindeer running, are used not only in professional sports, but also in the regular school curriculum.
- This exercise improves speed and strength while running and develops the correct take off position during the run.
- The position of the body in this lesson should be constantly even, active work of the hands, the pushing leg should take the position of a straight line, and the front leg should bend at the knee and tend forward and slightly up.
Jumps
- This is a simple exercise to increase the speed of the entire neuromuscular system and speed up the work of the legs.
- In this workout, you need to keep your back straight, your hands are actively working.
- You need to quickly raise one leg and make several jumps on the pivot while it comes back. This is done alternately on both legs.
- To facilitate exercise and increase the pace of action, you need to make strong arm swings.
Running on straight legs
- You need to take a standing position and stretch one leg so that it is completely straight.
- From this moment, running begins, both legs should be straight throughout the entire session.
- At the same time, the arms are bent at the elbows and are at the level of the press, working opposite to the legs.
- You need to land on your toes, not on your entire foot.
Such movements warm up the athlete's body well and work out the calf and gluteal muscles well.
Running backwards
This type of running is used to improve balance and coordination of movements. In addition, this exercise trains muscles that are difficult to strengthen during regular running.
Also, moving backwards has a positive effect and strengthens the musculoskeletal system. It is performed like a run with an overflow of the lower leg only in motion.
Cross step running
Cross-step running strengthens the adductor muscles and improves speed, coordination of movements:
- Initially, you need to become level, legs at a distance of 5-10 centimeters from each other.
- After that, it is necessary to take a step to the side, so that one leg steps behind the other, and then in the opposite order.
- At the same time, the movements of the arms are sweeping to preserve the center of gravity of the body.
Cycling or running with a wheel
As the name suggests, this type of running is similar to cycling. The main task of this exercise is to make a strong push, lifting the thigh and knee up and forward from the surface, and then make a circular (raking motion) returning the leg to its original position.
Since this training is carried out in motion, it is necessary to actively move your arms, like regular running. Such movements develop the heart and the main muscle groups of the legs well.
In order to improve your own performance in athletics, you need not only to do basic exercises every day, but also pay attention to complex exercises. It is they who often develop those parts of the runner's body that are practically not affected by constant training.
