General physical fitness (GPP) for runners - list of exercises and tips

What is GPP

General physical fitness (GPP) is a set of exercises aimed at the comprehensive development of physical qualities and their combination in order to form a physical base in the chosen sport. General physical training is not a sport, but it is the basis of any kind of sports activity.

The importance of general conditioning for runners

General physical training helps to improve the coordination of the runner's movements, improves the performance of joints, ligaments and tendons, and increases endurance at distance distances. For athletes, general physical training is a necessary factor in the growth of sports indicators, the development of special endurance.

In practice, GPP consists of two elements:

• general developmental exercises (ORU);
• exercises for general physical fitness.

At the same time, the volume of general developmental exercises used at each training session does not depend on the period or stage of preparation. While general physical training exercises are dosed according to the training period. An important component of general physical training is the transfer of the training effect to competitive activity.

Is GP exercise enough for runners?

For running, GP exercises alone are not enough. It is also necessary to perform special physical training (SPP) aimed at improving strength endurance, speed, flexibility, and consists in training individual muscle groups, improving motor skills and running technique.

For each type of running: sprint running, middle distance running and long distance running, the TFP will be different. The number of exercises focused on GPP and SPP and their distribution in the training program depends on the tasks set, the level of the runner's fitness, age and gender.

Physical conditioning exercises for runners

For back

Back exercises allow you to:

• strengthen back muscles;
• take off the additional load when running from the abdominal muscles;
• remove clamps and tension from the lumbar spine;
• improve the mobility of the spine;
• avoid painful sensations during and after classes.

Here are some of the exercises:

1. Wide grip pull-ups. The wider the grip, the greater the impact on the latissimus dorsi.
2. Pull of the vertical block to the chest. This exercise is easier and allows you to target the latissimus dorsi.
3. Row of the vertical block for the head.
4. Row of the bar to the belt in the slope. Most effective for strengthening the back muscles. Use with weights no more than 40 kg.
5. Row of a T-bar with an emphasis on the chest on the bench.
6. Row of a dumbbell to the belt in the slope. The exercise separately loads the left and right latissimus dorsi with the greatest amplitude.
7. Horizontal row in the simulator. In this exercise, the load falls mainly on the lats (its lower part).
8. Exercise "swallow" lying.
9. Glute bridge. Make sure your hips are level.
10. Exercise "hyperextension".

For the press

The abdominal exercises most suitable for runners are those that simulate muscle tension while running. Strong abdominal muscles reduce the risk of injury and improve running performance.

• Raising the feet from a supine position to knee level. The loin is pressed to the floor.
• Lying on the floor, alternate raising of straight legs.
• Lying on the floor exercise "scissors".
• Torso turns in the crossover simulator. When turning the torso, avoid moving the hips; straight arms are at chest level. Do not lower the weight to the bottom to keep your abs in tension.
• Squats. Perform the deepest squat with a short pause. The knees should not extend beyond the feet.
• One-handed dumbbell deadlift. From the starting position standing straight, take your pelvis back, bending your knees until the dumbbell touches the floor. Then straighten up again. After resting for half a minute, repeat again with the other hand.

For thighs

When doing weight exercises, select a weight so that you can complete at least 10 repetitions.

1. Squats with dumbbells without dropping your hips below knee level.
2. Squats with a barbell on the shoulders.
3. Leg press.
4. Abduction of the leg with a shock absorber tape.
5. Lying on your side with support on the elbow, raising the leg as high as possible.
6. Curls of the legs lying on the extension bench. In this case, lifting the legs is carried out with two legs, and lowering one - alternately with the left and right. Or, first perform a series with your left foot, and then with your right.
7. Deadlift. Performing a deadlift with straight legs, combine repetitions as follows: from the lower part of the amplitude, lifting the barbell 5-10 times just above the knee and 5-10 times, from the upper part of the amplitude, dropping just below the knee. Use light weights to avoid injury.

Lunges:

• classic lunges from a standing position;
• side lunges;
• lunges back.

These exercises will strengthen the muscles of the thigh and ligaments. Make your steps as wide as possible and squat as low as possible. Perform 10-20 lunges on each leg. Exercise with or without dumbbells.

For legs

Jumping:

• with a skipping rope;
• through barriers;
• from a place and a run;
• jumping onto a support, etc.

Jumping exercises strengthen the muscles of the legs, develop intramuscular coordination, endurance, make the muscles firm and elastic.

Exercises for the ankle joints:

• standing or lying down rotation of the foot in different directions with maximum amplitude
• grasping movements of the foot and fingers;
• rolling of the foot through the object;
• rope climbing with active participation of the feet.

Exercises for the calf muscles:

• Deep squats (with or without weights). For the final lift, shift to socks to strengthen your foot and calf muscles.
• Squats on one leg. The deepest squat is performed, and then lifting on one leg with an exit to the toe. It is performed with or without additional weight.
• Standing on the edge of the board, lower your heels to the floor, rise and fall on the pads of your feet with or without additional weight.

Universal exercise - plank

The plank is a static exercise that strengthens the lumbar spine, flexor and extensor muscles of the spine, abdominal muscles, and thigh muscles.

The classic plank involves an emphasis lying on the elbows, while the body is in a straight line. Feet together, legs straight, abdomen pulled in, elbows under the shoulder joints. Your core should be tense before completing the set. Increase your workout time gradually. The main thing is right and motionless in the support.

Possible options for the exercise Plank:

• on straight arms;
• side bar;
• side plank with a raised leg and an arm extended forward;
• a plank with a raised leg;
• plank with a raised hand.

By doing this exercise, you will strengthen the muscles of the cervical spine, shoulder girdle, back muscles, calf and thigh muscles, and abdominal muscles.

When doing the exercise:

• do not lower your hips or relax your knees;
• do not transfer body weight to the forearms;
• press the shoulder blades against the spinal column;
• do not lower your head down;
• keep your feet and socks together.

Tips for Correct Exercise

• Before training, be sure to warm up and stretch, thus you will warm up the muscles, which will increase the range of motion during exercise.
• Adjust the load based on the running distance or your specialization: short, medium or long distances. The exercises used in this case are characterized by a different number of repetitions and the weight used.
• For sprinters, GP is done with low reps, but more weight is used. For a sprinter, the strength of the legs is important, which is necessary to develop and maintain maximum speed. Overall endurance in this case does not play an important role, since the longest running distance is no more than 400 meters.
• For middle-distance runners, it is important that when doing general physical training, evenly pay attention to the development of strength and the development of endurance. Therefore, exercises should be performed with less weight, but the number of repetitions should be increased.
• It's important for distance runners to super marathons to focus on endurance, not strength. Therefore, you should use either a light weight, or exercise only with your own weight. The number of repetitions performed should be as large as possible.
• Do physical conditioning exercises at least twice a week after light jogging.

To run easily and without injuries, it is necessary to comprehensively influence the body by means of general physical training, developing endurance, strength, flexibility, speed and agility.

OFP promotes all-round development. The musculoskeletal system, ligaments and tendons are strengthened, running becomes more springy and economical, coordination of movement improves, joint mobility improves, and the likelihood of injury decreases.

GPP promotes more active recruitment of slow muscle fibers, thereby increasing the level of aerobic threshold.

Watch the video: GPP Workout (November 2024).