Why strength training?

Paal Drummond (1)

 

 

 

 

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Written by Paal Drummond, Physiotherapist Volvat Medical Center, Department of National Theater.

There are probably many who think that it must be sufficient to run. You do not need to train strength in addition, and at least not for the legs?

It is clear that you do not have to train strength to take a run every now and then, but if you run that couple of times a week, and want to try to stay injury free, it is wise to spend some time on strength training. And in addition, most people who manage to train strength regularly will find that you run easier and can run their trips without getting as tired in the legs.

If you want to get better at running, there is no way around it, you have to run more, but an increased strength training or two of about 15 minutes a week will contribute to further progress.

This article deals with leg and foot muscles, as well as buttocks and muscles on the front of the thighs.

The most important muscles to train are those that include the stretching apparatus, ie the muscles that contribute to the progress, and it is the back of the calf (the thick leg), the back of the thigh (hoarding) and the buttock muscles. In addition, one should also train the front of the thighs and hip flexors.

Videos of four leg exercises have been posted, but it is not the intention to do all four in one session. Choose one or two and vary with the others the next time you train strength. The exercises train not only the leg, but also the foot muscles, and increase the stability of the ankles. Having good calf muscles will help you run easier and get more flexibility in the step, and thus relieve the knees more.

Exercise 1 : Toe lift. Stand on a box or on a staircase and with your forefoot on the step, flick in the movement up on your toes and hold back a little on the way down. Start with eg 30 sec and increase the duration as you get stronger. Remember not to bend your knees too much and have pressed the big toe ball. The exercise can also be done on one leg at a time.

Exercise 2: Ankle jump. This is a slightly heavier exercise and helps to increase the flexibility when you land on your foot while running and the snatch in the push-off. You should bet from the forefoot and land on the forefoot and work with the least possible movement in the knees. It is in the ankles that the movement should take place. Pull your forefoot up when you are hovering. Think quality in the implementation. Do it in 2 series.

Exercise 3: Jump rope. A well-known exercise that does not need any special instruction, other than that you should stay on your forefoot and work with the least possible movement in the knees.

Exercise 4: Lay and hip flexors exercise against the wall. Another demanding exercise that requires a little terping. Stand with straight arms against the wall and your legs slightly out from the wall. With a straight body and standing on the forefoot, pull the thigh up to horizontal and start the exercise. Make quick pulls while staying on your forefoot. Here, too, the focus is on quality rather than quantity. Carried out in 2 series.

The next 4 exercises are training for the front of the thighs and buttocks. The gluteal muscles cooperate with the hamstring muscles in the push-off during the running step. The front of the thigh is important to train to relieve the knee when you land on the foot and should prevent too much "buckling" in the knee during the standing phase in the running step. As for the leg exercises, it is not the intention that you should complete all the exercises in the same session. Choose one and vary with the others.

Exercise 1: Squat. Use only your own body as a load or have a barbell over your shoulders. Stand with hip-width distance between feet. Straighten up in the back and think the sternum forward, and feel that you have a sway in the lower back. Do the exercise with your knees over your toes and do not go deeper than you are able to maintain the sway and back stretch. If you are stiff in the ankle joint, you can have a plank or under the heels. Carried out in 2-3 series.

Exercise 2: Bulgarian outcome. Made with only your own body as a load or with dumbbells in your hands. Lay your leg up on a chair and place the other leg firmly on the floor. Straighten your back and do a squat down to about 90 degrees. Focus on keeping your knees above your toes. Carried out in 2 series on each leg.

Exercise 3: Step on the box. Made with or without barbell. Put your foot up on the crate and stand up with all the weight on your leg. Do not push off with the other foot. Have some explosiveness in what you are going up, and pull the other leg up in a knee lift. Work with every other leg. Carried out in 2 series.

Exercise 4: Outcome in walking. Made with or without weights. Always keep a good back stretch and have your knees over your toes when you put your leg forward in the lung. Carried out in 2 series.

The next article will address the muscles on the back of the thighs, and the abdominal and back muscles.

Good luck with the exercises. Start with one session a week and gradually increase to two. The exercises should not take more than 15 minutes to complete.

Paal Drummond, Physiotherapist Volvat Medical Center dept. National Theater.

 

Volvat Logo 2009 without subtitle

MONICA
GUTUEN

AMBASSADOR

Age: 45

Residence: Bærum

Distance during the BMW Oslo Marathon 2020:
I run half, and of course aim to have the widest smile all the way.

Previous participation in the Oslo Marathon:
«10 for Grete» 2013, Half Marathon 2014 and 2015, 2017 and 2018 and marathon in 2019.

Three words that describe me:
Outgoing, Smiling, Energetic

Instagram: @muddylicious