It is another sport that requires multidisciplinary work from an amateur and professional athlete.
A pleasure exercise, that is, running, gives sensations to those who practice it and the difference is that preparation affects performance on the track. In this sense, Sport Life will share five tips for gaining strength before running with the help of physical educators Giuliano Esperanza and Gilberto Lino, of Academia Competition.
The quintet of tips for gaining strength before running
Diversified aerobics
“Athletes can choose the form of aerobic training they prefer or vary it according to their personal goals and preferences without worrying about significant negative impacts on muscle and strength development,” Giulliano said in an exclusive interview with the portal.
Single leg squat
It is the work that can be done with one leg in favor of hardening. “Strengthen the quadriceps, the back of the thighs and the glutes, as well as stabilize the ankles and ligaments of the foot. Perform three sets of ten repetitions for each leg,” advised Gilberto in contact with the report.
Separation between strength training and aerobic training
“It is recommended to separate strength training from aerobic training by at least 3 hours. This separation allows you to optimize each type of training without harming the other, and is particularly important for those who wish to improve both strength and aerobic capacity” , Esperança underlined.
Deep squat
Running-like movement. “The legs are constantly moving anterior-posteriorly, strengthening the quadriceps and hamstrings. Perform ten repetitions with the right leg in front and then with the left leg in front,” Lino explained.
Pelvic lift
“Exercise to strengthen the hamstrings, glutes, paravertebral muscles, muscles surrounding the spine and lower back. Perform the movement while lying on the floor, lifting the hips and contracting the muscles involved. Perform three series of 10 to 15 repetitions”, concluded Gilberto Lino.
Source: Terra
Ben Stock is a lifestyle journalist and author at Gossipify. He writes about topics such as health, wellness, travel, food and home decor. He provides practical advice and inspiration to improve well-being, keeps readers up to date with latest lifestyle news and trends, known for his engaging writing style, in-depth analysis and unique perspectives.
