Exercises, which help runners become more efficient.


Have you noticed that people who run have muscles of calves and hips are developed too much? This is natural because during the run the load goes mainly to the muscles of this group. Therefore, many refuse to run, so as not to make caviar large. This is not the right decision. It turns out that while running, many more muscles are involved. And right workout can balance all muscles.

Many runners refuse strength training, as they believe that the development of other muscles can make them less rapid. Nevertheless, according to Cameron Yoon, a physiotherapist at Bespoke Treatments Physical Therapy, lack of development of the glutes can adversely affect runners’ performance. These muscles play an important role in the running of our bodies.

This muscle group is located on the side of the thigh and is usually underdeveloped in runners. Other muscles that are located around the glutes muscle will not affect their development. Therefore, runners need to pay special attention to exercises that will help them correct this deficiency.

You may be skeptical of our information, but we assure you that the influence of the glutes is tested in several aspects. These muscles help our bodies remain strong and resilient. The glutes are responsible for our speed. Thus, the more you scatter these muscles, the faster we move. Nevertheless, with one condition, that the rest of the leg muscles are in perfect shape.

The glutes are involved in flexion and extension of the hips. Therefore, if they are weakened, bringing the leg back will be an uncomfortable and slow process.

The glutes prevent the displacement of the pelvic joints under the influence of gravity. These muscles protect you from injuries while running. If you are a professional runner, you probably know what joint pain is. To avoid these injuries, include glutes workouts on your daily schedule.

Do these simple, but effective exercises, before your main jogging, and make sure that the glutes muscles are just as important as the calf and thigh muscles for speed.

Lateral Toe Touch
Take a basic position – legs shoulder-width apart, one leg bent at the knee, hip parallel to the floor. Remaining in this position, take the second leg to the side and lift it up and gently lower it to the floor by touching the floor with the toes. Do ten repetitions on each leg.

Standing Hip Airplanes
Take a basic body position with your hands on your waist. Lift one leg and bend at the knee, then push it back. Now slowly begin to squat on your supporting leg. Keep your hips open. Do 10 repetitions on each leg.

Lateral Lunge
Lunge broadly with one leg back, and put your hands on your waist. Bend the knee of the foot, which is in front, and then leaning on the heel, lift the body while unbending the knee. Perform 10 repetitions, and then place the second leg forward.

Single Leg Toe Touch
Put your feet shoulder-width apart. Bend the knee of the right leg and pull back. Then slowly bend over and bring your right hand forward. Slowly return to starting position. In doing so, pay attention to the position of the back. It should be flat. Do 10 reps on each leg.

Side Plank with Hip Extension
Take the position of the side plank. Lower your hips to the floor. Place the supporting arm under the shoulder, bending at the elbow 90 degrees. Bend your knees at a right angle and take them back. The hips should be in line with the body. Leaning on your forearm, push your hips up. Holding for 2 seconds at the top, return them to their original position. Repeat ten times and switch sides.

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