Hello Fitfams it been a while we posted here, we deeply sorry for that. In todays post, we be treating another aspect where calisthenics training can be of a great advantage to our runner, athletic fitfam out there. Calisthenics Training That Improves Runners Performers
Running is one of the most popular physical activities in the human race. This preference is probably dictated by our innate instinct that throughout evolution pushed us towards scraping for food, getting away from predators, long-distance migrations, etc. Having that in mind we can assume, that we were “made” for running.
If you are already in the “running club”, we are really happy to have you! If you are you on our instagram page, you will notice we’ve integrated some runners training in our freestyle training. which means we have been training to improve our running skills too. You are probably wondering if there is an effective way of enhancing your performance. The answer is simple – yes, and it’s called strength training. In fact, there are several ways to improve your running performance. What you eat and how you supplement your diet and how much rest you’re getting, are also highly important factors that accelerate your running performance.
First, we need to understand how a human body works, we use not only our legs but also other muscles. Did you know that we use 70% of all body muscles while running? Core and leg muscles are ones to develop in order to become a better runner. To make sure that everything works for long and beyond reproach, we need to delve into specific exercises.
The main criteria that we need to take into consideration is complex bodyweight exercises. One of the disciplines that offer a wide variety of such exercises is calisthenics. We don’t need any specific equipment, as all exercises can be performed solely with our bodyweight. If we have an opportunity to use some gear, we can incorporate resistance bands, pull-up bars, or heavy balls too.
If we are beginners to strength training, we need to start with slow progression. That means a lot of patience put into proper form and slow, accurate movements. It’s important to do the exercises the best to our abilities, as perfect form translates into perfect form while running. In the beginning, we can start with 1 set of 4-5 exercises, 12-15 repetitions each. As we progress, we can increase the number of sets to 2, and eventually to 3, with the same number of repetitions. We can also change our standard routine by adding harder variations of exercises (e.g. one-leg variations). Below I present you the best calisthenics exercises for runners:
Basic exercise that we will incorporate into our calisthenics routine. There are a few useful tips concerning the technique that you need to remember. First, feet must be placed hip distance apart, facing forward. Second, as you bend your knees, they need to outreach your toes. Third, you need to descend to a 90-degree angle in your knees. As you become familiar with the basic movement, you can try: Jump Squat, Sumo Squat, Single Leg Pistol Squats
Another great exercise to work on your strength, especially glutes. It’s also known under the name “split squat”. Stand in a neutral position, feet placed hip apart, facing forwards. Do a big step forward and bend your knees, so that the lead leg knee is at 90-degree angle. Step back and repeat with the other leg. Do 12-15 repetitions. like the Forward Lunge, Side Lunge, Jumping Lunge
These exercises mainly focus on our core strength, as they’re close relatives of bridges. In order to perform this exercise, lie down on your stomach. Put your elbows on the ground to elevate your body. Feet should rest on your finger toes. Squeeze your bottom and contract your abdominal muscles to maintain straight plank. Hold this position for at least 20 seconds. One Leg Plank, One Arm Plank, Side Plank.
Sit-Ups and Crunches
This exercises may create confusion, as many people think they only exercise abdominal muscles. This assumption is incorrect, as sit-ups engage more muscles (chest, hips, lower back, neck), while crunches focus solely on abs. The initial position for both exercises is the same – you lie down on the ground with bent knees and feet planted on the ground. A standard sit-up curls your whole body to your thighs, while in a crunch you only lift your head and shoulders. It’s good to switch between both exercises, as they provide a new stimulus to our muscles. Here are some variations that you can apply when you progress: Reverse Crunch, Bicycle Crunch,
Sit on the floor. Keep your back straight, bend your legs at 90-degrees, and keep them off the ground. Put your arms together facing forward and twist them along with your torso from the left to the right. Repeat 12-15 times.
Lie down on your back with your arms extended above your head in parallel to your body. Lift your legs off the ground at 45 degrees. At the same time curl your upper body, so that you can touch your knees with your palms. If you performed this exercise properly, you should create a “V” letter. Come back to the neutral position. Repeat 12-15 times.
An exemplary calisthenics workout for a beginner runner would look like this:
Workout days in a week: 2 (long running sessions cannot be preceded by strength training, as it may cause too much fatigue)
4 exercises, 1-2 sets, 10-12 repetitions each
1st set: standard squat, standard lunge, standard plank, standard crunch.
2nd set: deep squat, lunges , plank, sit-up.
An exemplary calisthenics workout for an advanced runner would look like this:
Workout days in a week: 2-3
5 exercises, 3 sets, 12-15 repetitions each
1st set: standard squat, forward lunge, standard bridge, standard plank, standard crunches.
2nd set: sumo squat, side lunge, one leg bridge, side plank, Russian twist.
3rd set: single leg pistol squat, jumping lunge, elevated bridge, superman plank, v-ups.
I hope that you found this Post helpful and you will not hesitate to incorporate a strength calisthenics training into your weekly routine. If you have any questions, feel free to ask us in comments below this article. Stay strong!
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