Running is considered one of the most effective aerobic exercises, which, in the absence of contraindications, can be performed by everyone. To increase the effectiveness, you can use different running exercises. They help develop strength, coordination of movements and endurance . It is proved that an athlete who regularly performs special exercises, runs a distance faster and at the same time spends less effort.
What are running exercises?
There are many different options for exercise, we suggest to focus on the most common and effective:
- Running with a high hip lift - the leg needs to be lifted so that the thigh is parallel to the floor.
- Running with an overlap - the leg needs to be bent at the knee in such a way that the heel touches the buttocks.
- Running by stepping step - you need to move sideways first to one side, and then to the other.
- Multiscope - running consists of jumping alternately, then left, then right foot with an accent forward. It is necessary to try to take the knee of the front leg as high as possible.
The most effective running exercise for endurance involves the use of interval load, that is, a person must run first at a moderate pace, noticeably increase the speed for a few minutes and again return to run at a low speed.
There are also exercises on the treadmill:
- Perform everything at a comfortable speed. Take the dumbbells in your hands and make attacks, making sure that the right angle is in the knee of the front leg. This is also a great exercise for losing weight.
- Set a small slope of the track and run backwards. At the first stages you can hold on to the handrails.
- Running by step. Doing it with burdening and setting the slope, you can improve your results.
- On the treadmill, you can also run with an overlap or with a high hip lift.