The recent summer heat and humidity
Not only will it be harder to run for long periods of time,
There is also a risk of delayed recovery from fatigue and unexpected injury.
Rather than forcing yourself to extend the distance or time you run,
Increase muscle strength in areas essential for running
I recommend you to plan it.
Squats, which can comprehensively strengthen many muscle groups, are an exercise that is necessary not only for runners but for a wide range of people. In addition to improving sports performance, you can also expect the effect of making daily life easier. Since squats mainly train the front of the thighs (quadriceps) and buttocks (gluteus maximus), which play a role in absorbing the impact when landing during running,This not only improves stability during running, but also helps prevent injuries.
If you are just starting to do squats, start by using only your own body weight. Once you get used to it, you can add weight using a barbell or dumbbells for more effective training.A weight that can be repeated about 10 timesThe key is to choose and do it!
Leg lunges, which involve spreading your legs apart and lowering your body, are great for increasing muscle strength andEffect of balancing front, back, left and right movementsIt is essential for improving your running level. There are many variations on leg runs, but the following three exercises are recommended: stationary lunges, where you keep your feet apart, front lunges, where you take one foot forward and then return it to its original position, and back lunges, where you take one foot back and then return it to its original position.Knee and hip joints are both at 90 degreesIt is effective to aim to achieve this. As with squats, start by using only your own body weight to master the correct form, and once you have stabilized the movement, add load using a barbell or dumbbells.
