How to do strength training for runners?

Most people nowadays don’t like to go out for a run. In fact, if you want to have a healthy body, you still need to do proper exercise. There are many types of running. You can't run randomly. Not only will it be ineffective, but it will also harm your body. So a proper runner understands these strength training basics. So, do you all know? How do runners train their strength? The question has taken deep root in your hearts. The editor will now explain to you the strength training of runners. Let everyone understand.

Although running is an exercise for the lower body, the movement of the arms is not dispensable. The swinging of your arms back and forth can give you the power to move forward. If the shoulders and arms are strong, they can increase the forward "output power" and improve running efficiency. You can do these exercises:

● Lie on your back and expand your chest. Lie flat on your back, bend your knees about 30 degrees, spread your feet slightly apart, stretch your arms, and hold dumbbells or other heavy objects directly above your shoulders. Keep your arms straight and slowly lower them outwards. Stop when your hands are 10 cm off the ground, then raise them back to a vertical position.

This exercise can improve the strength in the front of the shoulder and the front of the arm. When you first start practicing, you should start with a weight that you can bear and gradually increase the weight. It is recommended to do 10 times/set, 3-4 sets/day, 3-5 times a week.

●Push-ups. Bend over and support your body with your palms, slightly wider than shoulder width, keeping your head, back, hips and legs in a straight line. Maintain this position; slowly bend your elbows outwards from the body, bend your elbows to the maximum limit for one second, then return to the original position.

This exercise can improve the strength of the front of the shoulder and the back of the arm. It is recommended to do 3-4 sets/day, with more than 10 times per set, and 3-5 times per week.

●Bend over and pull up. Stand holding dumbbells or other heavy objects, with your feet shoulder-width apart, toes facing forward, hips sitting back, and torso tilted forward about 60° (back in a straight line), maintain this position; let your hands hang naturally, then clamp your elbows and bend your arms to bring the dumbbells to your chest, hold for 1 second, and return to the original position.

This is the strength training for runners that the editor has been looking for. Many people will have misunderstandings when doing this training. You must correct yourself and not do it wrongly. It is not good for your body or other aspects. The editor hopes that everyone can stick to it for the sake of their own body, because this will be a turning point in life.