Co-written by: So painful (fan page), Ding Zhenghao Sports Protection/Instructor (column link) (fan page link)
In traditional concept, endurance-type sportsmen only need to do endurance training, but current sports science research believes that adding some weight training and core muscle training can help runners' running economy and reduce the chance of injury in high strength competitions. Today I will introduce some core training suitable for runners.
The definition of core muscles is a common saying. Some people will say that some muscles are connected to the trunk. From the perspective of being a running coach, different opinions are actually acceptable because they all aim to the same goal: stabilize your train while running and allow good power to pass on.
First of all, we need to understand the difference between the inner core and the outer core. The inner core muscles are responsible for stable stimulation, while the outer core muscles are responsible for generating movement.
The inner core muscle group is a deep-level muscle group, which belongs to single-linked muscles. The main function of single-linked muscles is stable and stable. The inner core muscles can help you stabilize your spine and increase your spine (extremity).
The inner core muscle group includes: diaphragm (membrane), polyfiscis muscle, abdominal muscle, internal oblique muscle, pelvic floor muscle, etc.
The outer core muscle group is a pure muscle group, which is a multi-correlation muscle. The muscles can produce more efficient movements across multiple joints, but they are not good at controlling and stabilizing the detailed parts of the correlation. The external core muscle groups include rectus abdominal muscle, square lumbar muscle, spinal spinal muscle, external oblique muscle, etc.
The way the body operates is that you must be stable first in order to produce efficient movements. I think in the two-hour long running competition, there are good core muscles that can improve your sports performance.
How to fight the core muscles?1, Rod type
Note:
a, the head, trunk, and lower limbs are all maintained in a straight line.
b, and use force on your buttocks to help prevent the lumbar spine from falling down and tighten your abdomen.
c, maintain normal breathing during the execution, and continue to retract and remain stable in a long and stable manner
2, Bird Dog Style
Note:
a, When the hands and feet are stretched forward and backward, the spine should also be upright (do not bend or stretch excessively).
b, If there is a difference between the two sides, you can see the core imbalance strategy and body balance.
3, Side Stick
This is a move I highly recommend because it can train the joint abductors that runners tend to ignore, such as the gluteus medius. You can also train the core muscles on the side, such as the abdominal muscles and lumbar muscles.
Note: Whether there is any difference in strength on the two sides of the hips, it can strengthen training on the weak side.
4, Bridge-style
training the gluteus maximus and the back of the leg muscles. This is the muscle group that is easily weakened by sitting for a long time in modern people. It can easily lead to substitution, affect sports performance or cause pain.
Note:
a, Do not cause any pressure or pain in the lumbar spine.
b, the hips are responsible for applying force, and the core is also retracted and stable.
c, the advanced version is a method of using single foot to perform, and single side action can also be used as an evaluation of the two sides' inconsistencies.
5, Bridge-style advanced version
plus an advanced version of the resistance ball (yoga ball), increases the stability on the plane and recruits more muscles to participate in the movement. If you are injured and cannot bear too much weight, you can also use this method to train.
Many people will experience cramps behind their legs under this training exercise, especially when they are doing single feet. We have two solutions:
a, which may be because the back muscles of the legs are too tight, so you can massage and relax before training.
b, you can start the hip muscles first to allow the gluteus maximus to participate in movement, but you will need to work after multiple generations.
6, Core Centre Training
Note:
a, Use the heavy hand and move the shoulder link up and down to conduct training.
b, There is no sensation of pressure on the waist during the process.
c, the abdomen continues to be equally retracted, and the spine is stable.
d, can add resistance balls to increase instability to allow more muscles to participate.
7, Integrated Training The purpose of Integrated Training is to let your body know how to use the results of your training in sports. This is what we work hard to train: improve sports performance. Therefore, after completing the above training, integrated training must be done to be considered complete.
Integrated training A Lower limb zoning
Lower limb zoning movements, combined with some heavy upper limb recommendations and arm movements, the purpose of training is to generate strength from the lower limbs, enter the core, and then pass it to the upper body. This is also the core muscle strength required by runners (or any movement with a lot of running and jumping components).
Integrated training B Lower limb stability
Hands and joints Knee When the foot and ankle are stable, the core muscles will also be involved. This method is also a kind of integrated core training.
If you do not know whether you are doing it correctly or whether you have started the correct muscle groups during the above training process or during the exercise, you will recommend finding professional coaches to help. If you feel inappropriate and the correlation is stuck during the exercise, it is recommended to find a professional medical staff to help you with evaluation and inspection. In the age of science, do not force yourself or do it. We will always find better solutions.