You may be thinking resistance training? Working out with weights?
I don't need that I'm a runner!
Well you in for surprise. If you be less prone to knee injuries or you want to get an explosive start or an explosive finish-line sprint you should definitely consider resistance training.
What kind of resistance training?
Try the Squat
Why?
Well runners struggle with knee ligament injuries. However, the muscles acting over the joint provide secondary dynamic stability Meaning building up the muscles around your knees by squatting contributes to the prevention of knee damage due to torn, twisted, or weak ligaments.
How to Squat
They are many variations of squatting. In this blog I'm going to recommend the simple body squat. This exercise you can literally perform anywhere at home after a jog, the choices are up to you.
Begin the movement by flexing your knees and hips, sitting back with your hips.
Continue down to full depth if you are able, and quickly reverse the motion until you return to the starting position. As you squat, keep your head and chest up and push your knees out.
PLEASE REMEMBER THAT GOOD FORM IS VERY IMPORTANT.
If you're not certain that you're performing the exercise in the right way you can look at yourself in a mirror.
Explosively take on those Hills!
With improve strength in your quads your will power up hills, run faster on flats and lengthen your stride.
An additional benefit with resistance training, your body will be able to use oxygen more efficiently, thereby reducing fatigue.
So if you enjoy jogging try and want to improve try squatting. Always remember to stretch well after a jog or performing exercises.
Don't expect miracles overnight.
Be persistent with your workouts. And in time your body will surprise you.
Hope you like this blog.
If you have any questions please feel free to send me a questions in the comment area.
Are you struggling with the specific fitness problem?
Do you need advice as to how to improve and your Fitness routine?
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Looking forward for your comments.
Talk to you soon! 💪🏾
Sources: 3 Squatting Myths that Refuse to Die, Feb 9th 2012, Biomechanics Fitness & Performance.
Proprioception, Wikipedia.
Better Squatting for Better Running, by Nate Helming, Jan 22nd 2013. Competitor.
Pictures: Istock
