Strength training runners need to do

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Sometimes running just isn't enough. To improve your performance, supplement your mileage with strength training. Incorporating cross training into your running routine can reduce the risk of injury and increase muscle flexibility. The following exercises are recommended by Fitness Ambassador.

Pilates:

Of course, strengthening the core is the most important thing. Pilates doesn't just build abs, it also keeps your core muscle groups (abdomen and back) stable as you move your limbs. This will lead to more efficient and effective exercise, which will help improve time and keep the body working at its best. A Pilates instructor of mine had a client who started regular classes while preparing for her fourth marathon. Her time from third to fourth place was cut by 20 minutes (which effectively qualified her for the Boston race). Since then, she has run three marathons, improving each time.

Greater physical and mental connection and awareness of form and route are also great benefits. Understanding the body's mechanisms is important for everyone, especially runners. Pilates is a great way to spot and learn to correct imbalances and muscle weakness. You can get so much feedback from the device that you can feel and adjust your habits that you might not even know you have otherwise, which can lead to injuries on the road. Repetition can be tricky if repeated in the wrong way.

For runners, the route is very important because many runners end up forgetting their postural muscles because the movement takes place in a very forward space, which can lead to postural problems such as round shoulders and tight hips. Pilates is about knowing your body. There is nothing more powerful than being attuned to your own body and understanding how the parts move and work. Breathing control is also important. Learn to use your breath to fuel your exercise.

TRX:

TRX is a training method that uses shoulder straps that use your own weight to help improve strength, endurance, balance, and flexibility. No matter what exercise you do at TRX, you are working your core muscles. Increasing core strength allows you to gain more strength in your sport, allowing you to perform your activities more effectively and reducing your risk of injury. It's important for runners to build hip and leg muscles while strengthening their core, because running alone doesn't engage all muscle groups equally. You can also do one-leg exercises on TRX, which helps train muscle imbalance - helpful for runners on uneven terrain, trails, or city sidewalks.

With exercise,wearing a BP smart watch will help you better get your goals of exercise.You can use it to monitor your blood pressure,heart rate,temperature and so on.

Spinning:

I actually trained for my first half marathon on a bike. You don't need to run every day to reach your aerobic limits. Of course, long runs are crucial at some point, but most of my race training is SoulCycle. I've also found that riding to the beat of music helps me better adapt to my running speed and breathing. Of course, the psychological factor is an important factor in competition training. When you hit a wall, everything I've said (and heard) in class comes back to me -- and it does happen. Setting goals from step one, focusing on your breathing, and visualizing the finish line and who's waiting for you all helped me a lot when I got to mile 22!

Rowing:

The course includes intervals for the rowers and strengthening exercises using the rowers and weights on the floor. You switch 45 minutes between rowing and floor exercises. You focus on the legs, core and arms, so this is a perfect running course because it provides overall physical strength and cardio without high impact.

Yoga:

This is definitely recommended for any runner. The idea is to incorporate yoga poses that not only emphasize stretches that we neglect while running, but also strengthen our core and leg muscles. You feel like you're massaging, adjusting your body, and moving at the same time.