Trunk training for those who like to run
Runners tend to give only importance to running training and leg training, setting aside the potential of the trunk in their performance.
"The correct strength training for the muscles of the torso, arms and core, will guarantee more efficiency and maintain the proper balance during the race, creating less muscle tension, reducing the risk of injuries".
You want to run better, faster and stronger.Let's do this! Do 3 sets of these exercises 2 to 3 times a week and you will see the results of the run.
Rotational shoulder press Targets: shoulders, core and tricepsHow to do: grab a pair of dumbbells that you can press comfortably over your head. Stand with your feet hip-width apart, holding the weights at shoulder height, palms facing you. Press your right arm above your head while rotating your upper body to the left. When lowering the ohaltere, rotate your upper body back to the center. Repeat on the opposite side. Do 6 to 8 reps, on non-running days or after the run, if you are training intensively.
Pilates roll-upTargets: range of motion in the columnHow to do it: Sit on a mat with your legs stretched out in front of your body and your feet about hip width apart. Inhale while stretching your arms over your head. As you exhale, bend forward from the hips, extending your hands to your feet. Contract your chin against your chest, inhale and return to the beginning. With the next exhalation, round your upper back and slowly roll back until your shoulders touch the mat, with your arms above your head. Exhale to reverse the movement back to the beginning. Do 5 to 6 repetitions. Do 5 to 6 reps, on non-running days or after the run, if you are training intensively.
Alternating pullsTargets: upper and lower backHow to do it: holding a dumbbell in each hand, stand with your feet shoulder-width apart with a slight bend at the knees and bend forward at the hips sothat your back is as parallel to the floor that you can. keeping the column straight. Keep your arms straight and your hands in front of your shins. Pull the left dumbbell straight to your chest, keeping your left elbow close to your side. Lower to start and repeat on the other side for one repetition. Do 10 to 12 repetitions. You can do before the race to activate the muscles (reduce weight and do 15 to 20 repetitions) or, post-race to gain strength (increase weight) and do 8 to 12 reps) or days when not running in combination with rotational shoulder pressure.
For more information do not hesitate to contact us.
PT Cláudio Mocho