Want to improve your running performance for the upcoming half marathon? Multiple studies suggest that exercising can help you run better and faster rather than just spending more time running. Here are the best exercises for running.
If you want to get your blood flowing, start with a whole-body dynamic warm-up. Walkout exercise will help stretch out your lower body such as the hamstrings, calves, glutes, and lower back. This exercise will make your muscles feel good before moving forward to other exercises.
Increase your body temperature and heart rate by trying the Toy Soldier exercise. This is a great exercise to warm up your hamstrings, quadriceps and glutes. This also warms up the backup of your upper legs which is crucial in running.
Barbell squats is a multi-joint exercise that builds body strength especially in your legs which affect your overall running performance. When your leg muscles are stronger, you’re less likely to get an injury. This is also an incredible exercise to strengthen your core.
To increase core stability and build strength in your chest, try doing some press-ups. This exercise is also effective in improving your mobility through the shoulder joints. By working on your upper body, you’ll be able to run more efficiently.
Lunges have multiple benefits when it comes to running. It activates your muscles to develop balance and coordination by working on your spine and core. Lunges also provide deep stretch for the hip flexor muscles.
Jumping rope is a great running alternative if you still want to do cardio exercise. Research claims that a 10-minute rope-skipping workout is just as effective as a 30-minute jogging regimen.
Another running alternative is indoor cycling. Cycling develops stamina and endurance without damaging your leg muscles. It’s a great low impact cardio workout that can help improve your running performance.
Does stretching improve performance? Yes. Just like warm-ups, post stretches are just as important. Post stretches help your body remove any excess lactic acid out of your muscles to avoid soreness. One of the best cool-down stretches for runners is the child’s pose as it gently stretches your whole body to release any tension.
Try to be consistent with your workout routine and you’ll be able to improve your running performance soon!