If an athlete, in addition, does additional exercises during jogging, this perfectly normalizes the entire functionality of his body.
So, in particular, during running activity occursit:
- strengthening the cardiovascular system and lungs,
- the abdominal organs are massaged, their normal activity is subject to restoration,
- muscles are strengthened,
- excellent psychological effect - after a workout, a good mood appears and a feeling of another achieved result.
- tissue regeneration occurs.
Therefore, in order to increase all of the above positive aspects, you can also do some exercises during running training.
This is best done towards the end of the run, provided that you still have the strength and desire. What these special running exercises (SBU) are and how to do them correctly will be discussed in this material.
Why do special exercises while running?
First, it's worth noting that special running exercises improve the running itself. But that's not all - along with the improvement of running technique, such exercises also train strength qualities.
In short, special running exercises will help develop and improve:
- coordination of movements,
- will teach you to run compact and straight, and not "loose" movements.
- will have a positive impact on hand behavior, posture, head position while running.
- help establish correct breathing during exercise.
- will improve the work of all muscle groups on and legs.
- will strengthen the muscles of the back and core.
- will improve the rhythm of running
These are the main positive aspects of special running exercises (abbreviated - SBU). With each exercise, the athlete can take something from it that will help develop physical endurance and improve running technique.
By the way, it is most effective to perform special running exercises under the guidance of an experienced trainer, but if for some reason this is unrealistic, then you can do it yourself. Below we provide a list of such exercises that you can do while running.
List of exercises while running
Basically, these exercises are best done in blocks or series. Between such blocks you need to take a break: walk, jog. For greater efficiency, you can perform these exercises while running uphill.
Let's consider the main blocks of such exercises.
Block one
Pat on the buttocks with heels
This exercise is as follows. While running, you need to pat yourself on the buttocks with your heels, without pushing your knees forward. This exercise should be performed at a distance of fifty to two hundred meters.
Raise your knees
For fifty to two hundred meters while jogging, knees should be raised high in front of you.
We run by side steps
To perform this exercise, turn sideways and send the leading leg forward, then put the second next to it. We continue in this way to move for fifty or three hundred meters without stopping. After that, we turn around one hundred and eighty degrees and run the same distance with side steps.
We run on tiptoes
At a distance of fifty or three hundred meters, we run on toes, we do not touch the ground with our heels.
All of the above exercises contribute to the additional development of certain muscle groups, and also help to improve coordination of movements. In addition, with their help, there is a tonic effect on the muscles of the press and back.
Block two
We run forward with our backs
We turn our backs in the direction in which we are running, and thus move forward. Remember to regularly look around so as not to bump into an obstacle or other runners. The distance for performing such a special exercise is from fifty to five hundred meters.
Spinning while running
During jogging, you need to make a full turn around its axis by rearranging the legs. In this case, you do not need to stop and do all this at a fast pace. Continue this rotation in one direction should be at a distance of within two hundred meters. Then change n rotation in the other direction and also perform this for two hundred meters.
Untrained athletes can feel dizzy when doing this special running exercise. If this happens, stop doing the exercise.
Such SBU will increase agility and help the development of the vestibular apparatus. They also recruit new muscle groups.
Block three
Bend over while running
During the run, we stop for a moment and put our feet next to each other. We bend over quickly, exhale and reach the ground with our fingers or palms, if stretching allows. At the same time, we do not bend the legs at the knees.
Then we quickly straighten up and run further.
This special exercise can be repeated ten to thirty times every five to ten steps.
Squat while running
We stop during a run and quickly squat while exhaling and holding our breath. After clapping our palms on the ground, we straighten up and continue to run.
This exercise should be performed ten to thirty times every ten to fourteen steps.
When running, take an emphasis lying
During the run, we make a stop, we connect our legs. We bend over, rest our palms on the ground, move our legs back, do not bend our arms at the elbows. We accept the position of the torso, ready to perform push-ups.
We fix this pose, then quickly get up and continue jogging.
We perform this special exercise for ten to thirty times, every eight to twenty steps.
All of the aforementioned special running exercises train many muscles, including the back and core. In addition to their strengthening function, they contribute to the development of agility.
If such exercises are performed intensively enough, the muscles work in anaerobic mode - that is, at the expense of internal energy reserves, without oxygen. It is quite useful, it improves metabolism. However, such exercises should be done without excessive strain.
Block four
We jump
At a distance of twenty to one hundred meters, we make jumps on one leg. Then we change the leg and do the same on the other leg. In this case, we must keep our feet close.
The next stage is jumping on both legs. We also do this at a distance of ten to eighty meters.
Doing lunges
We stop on the run. We put one leg forward and lunge, then change the leg. Such exercises load the leg muscles, helping to increase agility, endurance and strength.
Why is it important to do your running exercises correctly?
It must be remembered that even if during the workout you gave your best to the full program, it is quite difficult to see the result tomorrow.
The main thing here to achieve maximum results is regularity. In addition, we do not see ourselves from the outside during classes. Therefore, one of the solutions may be to record the exercises on video, so that later it would be easier to notice errors and analyze.
Exercise errors
Here is a list of common mistakes when doing specific running exercises:
- the runner is holding the wrong posture,
- constrained movement and breathing,
- during exercise, the runner looks at the floor, under his feet,
- the whole body is overextended throughout the workout. This cannot be allowed, you need to alternate tension and relaxation.
It's important to do the exercises right
Special running exercises must be done correctly. After all, if this does not happen, your body will "memorize" mistakes and transfer them to the running technique. And, getting used to doing it wrong, it will be difficult to retrain yourself.
Therefore, all SBU should be carried out slowly, clearly, improving technique and controlling all your movements. Therefore, it is important, at least at first, for not very experienced athletes to work with a professional trainer who will give valuable recommendations, and then proceed to independent training.
