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Strength training can improve running performance and efficiency, but although most runners know this, there are still not many runners who usually do strength training.
Strength training refers to a variety of exercises that strengthen their own strength, increase muscle circumference and shape or change their own muscle shape on the basis of not damaging their own joints and ligaments, with the help of dumbbells, fitness equipment or various self-weight exercises in the gym, at home or any place where exercise can be carried out, with the purpose of changing their own muscle shape, enhancing muscle endurance, and making significant improvements in appearance.
Usually, we seem to be more willing to run than to do strength training, and the usual daily running seems to be a kind of inertia, there is no physical and psychological pressure, and strength training will increase their burden more or less.
There are also many runners who want to get strength training but don't know what exercises to do. In fact, strength training does not take much time, and for runners who like to pursue efficiency, the jumping action recommended today can play a very good effect.
And compared with running, strength training hardly requires any venue, just practice in situ.
What jumping means for runners:
Let's first understand how muscles work---- stretch-contract cycle
The first stage: the centrifugal shrinkage phase
Muscles store elastic potential energy
The second stage: the buffer phase
This is a critical moment for our running posture
The third stage: the centripetal contraction phase
Muscle contraction, using the elastic potential energy stored in the first stage
Now let's talk about elastic potential energy, which depends on what we just said about the second stage, if we last too long, the final result is to make the elastic potential energy become heat energy dissipated, if we want our leg muscles to run more energy-saving, then we have to use the elastic potential energy of our muscles, let us spend less time in the second stage, so that our pace is faster.
When jumping, only if the touch time to the ground is short enough, the elastic potential energy will be used, otherwise the elastic potential energy will be dissipated.
If we want our leg muscles to run more effortlessly, it is necessary to use the elastic potential energy of our muscles, allowing us to spend less time in the second stage and make our pace faster.
The following jumps can help you do it.
Squat jump
Bend your knees, stand with your feet shoulder width apart, be in a squat position, put your hands behind your head, cross your fingers, step up and get up on your knees, jump to a high place as much as you can, land on the ground to resume the posture you just started, and start the next time immediately. A group of 15--20 times, 3--5 groups.
Jump up and touch high
Stand comfortably, jump up violently, then crouch down, touch your hands high as you jump to the highest point, and when you land, you will enter the starting position and immediately follow the next jump.
Jump on your feet
Stand comfortably, crouch down a moment before taking off, jump up suddenly, bring your knees closer to your chest, quickly hold your knees with both hands, and let go of your hands before landing.
4. Squat and jump on separate feet
Crouch down a moment before taking off, jump up suddenly, swing your arms upwards, emphasize the high jump as much as possible, and maintain a lunge after landing, and start the second jump.
After a set of exercises, change the position of the legs after the interval.
Leg swapping and squatting
Lunge standing, one leg in front (knees and hips are bent to 90 degrees), the other leg behind the midline of the body; jumping violently, swinging both arms, feet off the ground, the legs in the air to exchange positions, emphasizing the explosive force and the height of the jump; landing on the ground to maintain a lunge (compared to the starting posture, the legs change position), immediately follow the next jump.