Marina Petrushenkova
Instagram: @_marinka76
Instagram: @_marinka76
I run 4-5 km 2-3 times a week. What exercises should I do to strengthen hips and legs?
Thank you.
Master of Sports of International class in track and field athletics, winner of the Zurich marathon, participant of the Beijing 2008 Summer Olympics, multiple European Cup and Russian championships medalist, coach of the school “I Love Running”
Greetings!
Running is a good way to strengthen legs and the whole muscoloskeletal system. Running trainings include general development exercises (GDE), running-specific exercises and general physical preparedness exercises (GPP).
GDE include stretching and mobility exercises focused on the development of ligaments and muscles elasticity. These exercises are one of the means of injury prevention.
Running-specific exercises are exercises aimed at the improvement of running technique, ligaments and joints strengthening and the development of coordination.
GPP is a complex designed to develop your strength taking into consideration requirements imposed on your organism while running.
All of this can help you to solve the tasks you asked above.
What period, in your opinion, is required for physiological adaptation to low heart rate training loads (slow running for building an adequate aerobic base) and whether or not faster sessions, strength exercises, bodyweight moves or gym exercises (physical fitness/ running-specific exercises) should be included during this period? Beginners and/or runners after a break/sickness can be used as an example.
Thank you!
Good afternoon.
I practice running since September. I ran 10 km in 1:09 yesterday in Sochi. My best result so far ... It was very hard race.
I can not figure out how to train further. Should I increase the running distance or just try to break the 1 hour limit.
My goal is endurance development and 21 km race in the long term.
Thank you for the opportunity to know the answer.
Good afternoon.
In May I ran my first half-marathon, the result was 2:01:13. In September it was 1:56:16.
Thank you.
Could you tell about running with weights? Should I practice this type of running?