Home-made running training

Running is freedom. A panacea for body and mind. Running is also about perseverance, patience, hard work and achieving goals. But to achieve fitness and, above all, results, it must be combined with other activities. The most common mistake runners make is to think that their training can only consist of running. 

However, the strengthening of the muscles involved, the increase in elasticity and strength cannot be ignored.

All indispensable factors for those who practise aerobic sports on a regular basis.

The reasons are mainly the following:

  1. Improving performance. You run better, faster and longer if your muscles are strong and trained.
  2. Injury prevention. Very common in the running world, it is estimated that every year, three out of ten runners have to interrupt their training due to a running injury. In most cases, this is due to inadequate muscle strength, an imbalance in muscle development or incorrect running posture.
  3. Prevent mass burning and maintain muscle tone.
  4. Reduce muscle pain caused by prolonged repetition of the same movement.
  5. Improve posture

Very often, runners don’t take care of these aspects due to lack of time. If there is not much time, an amateur will prefer to spend it only on running

However, the current situation forces us to spend much more time at home than before. This may be the right time to focus on other aspects as well. 

which trainings guarantee benefits in running?

1. Total body circuits

Total body training allows you to work the key muscles for aerobic sports without overloading too much. Bodyweight training, or free-body training, uses the body’s weight as resistance for the movements and this type of simple exercise has been shown to increase strength, metabolism and fitness in much less time than many other types of exercise.

Exercise after exercise, the body not only gains stability, agility and endurance, but also the ability to prevent injury, all important outcomes for runners. To also involve smaller or deeper stabilising muscles or to increase the load, various tools such as medicine balls, kettlebells, proprioceptive platforms, resistance bands or TRX can be used.

How to do the circuits?

Once you have chosen the exercises to perform and repeat in your training, you must also decide how to perform them. You have two options:

  • Time (Tabata workout): 20/30 seconds of work per exercise and 10 seconds rest between each exercise. Once you have finished the exercises, you can decide to take a minute’s rest and start the second round again. In total I suggest you do 3/4 sets, depending on the difficulty of your circuit. 
  • Repetitions: choose a number of reps (10 to 20) and use the change of posture or position as recovery. Between sets, you can always take a one-minute break and choose the number of sets you think you can complete.

2. Pilates

Pilates develops the deepest muscles and therefore also the “Power House”, i.e., the abdominal muscles, erector spinae, pelvic floor, diaphragm, adductors and glutes. The correct synergy between these muscles allows greater control of the lower limbs, optimising the act of running and protecting us from injury. Running, due to the prolonged repetition of the same movement, can limit the elasticity of the muscles being trained with Pilates. Muscles are like “rubber bands”, if their stretching capacity is lost, they could eventually “break” (tear, distraction, laceration). With elastic muscles we could lengthen the stride and avoid muscle/tendon problems.

4. Yoga 

Yoga is also a perfect discipline to combine with aerobic activities such as running. In fact, it is an activity that involves both the body and mind, suitable for improving posture, muscular elasticity and transmitting psychophysical relaxation. Working in synergy with muscle training, cardio and yoga, the result is a good cardiovascular capacity and powerful but flexible muscles. In the activity of yoga, in addition to maintaining the positions, breathing is important, a very useful practice in moments of tension in the race, where breathing is shortened and the muscles become tense. 

5. Bicycle (roller trainer)

The roller has always been the winter variant of cycling. Today they have become the solution to sporting limitations. The benefits are virtually the same as those of road cycling. Specific training such as interval training or pyramid training is also possible with the roller, which is very useful for improving endurance and also for running. Cycling has cardiac and respiratory benefits: very agile pedalling is able to loosen contracted muscles and strengthen muscles, whether it is used to simulate a bike ride or off the bike. Bikes (rollers) also preserve ligaments as they don’t involve impact with the ground.

For all your sports needs there is deporvillage

Karen Pozzi

Home-made running training
Home-made running training Running is freedom. A panacea for body and mind. Running is also about perseverance, patience, hard work and achieving goals. But to achieve fitness and, above all, results, it must be combined with other acti …
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Home-made running training

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