In the pursuit of running with beautiful form the maintenance of proper posture is crucial. Posture is the most efficient alignment of the spine and hips while running to provide the least amount of resistance and the most effective stride pattern. From the ground up: foot under the hip, hips forward (lead with the belly button), chest up (not slouched forward), head up and eyes ahead (not down). Watching a video of any of the best runners in the world will confirm that proper posture is quite upright and allows for smooth and flowing strides.
The musculature that is involved in allowing proper posture is essentially the muculature of the posterior chain, the abdominals, and the muscles surrounding the hips. Naturally, these muscles will develop over time with running properly, you will be forced to hold upright longer and under more intense speeds as you become more fit. However, you can get a jump on developing these muscles by including pull ups, squats, back extensions, and several hip movements intended to strengthen the hip complex.
The best part of developing some more muscle tissue is that it allows metabolic demand to be increased. Muscular tissue requires more caloric expenditure daily to maintain. This is a double edged sword however, with more muscular tissue, you have to increase caloric intake to prevent the body from breaking muscles down for energy.
Be more than just a runner, be an athlete.
3k-5k:
5-7 miles easy pace
5k-10k:
6-8 miles easy pace
10k-21k:
6-9 miles easy pace
21k+:
6-9 miles easy pace
Post run strength:
A1. DumbBell row (1arm) 6-8 reps; rest 20 seconds between arms
A2. Clap Push ups; amrap (-2); 3 min rest
B. 200 lunges for time
C. Back Extension; 3 sets of 25; 90 second rest
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