A total of 6,228,326 runners participated in various races within the US in 2018. Based on the RaceTrends Annual Statistical Report, the number of runners registered in different events increased by 23.1 percent from 2017. Most of these runners are repeat participants from past running events. To have the capacity to join these types of events, runners need to prepare mentally and physically to endure the grueling training before the actual events. Some choose aerobic exercises to strengthen their metabolic health. But aside from aerobics, here are the other complementary exercises that you can consider to prepare you for your next running event.
Strength And Conditioning Training Programs
A recent study discovered that runners who incorporated strength and conditioning exercises like CrossFit in their physical activities improved on their time trials by approximately 1.5 minutes. CrossFit is a combination of different exercises like calisthenics, Olympic weightlifting, and aerobic exercises done in short intervals for a total of one hour. It also uses different cross training gears like suspension trainers and weightlifting tools for each session. The program aims to build endurance, strength, stamina, agility, balance, power, coordination, and speed. Other strength training exercises like kettlebell lifting can also help you increase your maximal oxygen consumption and speed.
Yoga For Running
Since stretching is very essential for any runners, practicing yoga can help them in extending their tired muscles and shorten their recovery. If you can stand the heat, you can opt to join a heated power vinyasa sessions. It can provide you with a good opportunity to loosen up your muscles and improve your range of motion while sweating all your body toxins away. One of the most beneficial yoga poses for running includes the lizard pose, which can help you release important hips, groin, gluten, and quadricep muscles before and after running to avoid any unwanted injuries.
Cycling For Running
Incorporating cycling classes when training for your next running event can provide you with a good low-impact cardio activity. It can also allow you to rest your joints in between training. You may also enroll in interval-based cycling classes. This is a perfect alternative if you do not enjoy working on your speed in a treadmill or a running track. It is the type of activity that can also help increase your heart rate. In addition, it can let you experience the type of anaerobic advantages that you can also get while sprinting.
These specialized training very necessary to help improve both your running speed and your muscle endurance. It can also let you improve your running form which is essential to help you improve your landing and push-off. However, you need to remember that supplementary training must not concentrate on specific muscles used in running. It must also allow you to exercise all the muscles in the body. More importantly, these complementary exercises should allow you to enhance your respiratory system as well since your lungs are very important to keep you going during all your running activities.