Strengthening the body for running 💪 (preparing for long distances).
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Research on arthritis in runners: http://www.ncbi.nlm.nih.gov/pmc/artic...
https://www.ncbi.nlm.nih.gov/pubmed/2...
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Why is it not enough to just run to run long distances? Is there a way to become stronger in running besides running training? And how to prepare the body for long distances.
Running affects the whole body and reveals various weak points: some have a weak upper body and their posture falls apart, some have leg cramps, and some are prevented from running by weak ligaments. So today we will go through the whole body, from the bottom up, to understand how its individual parts affect running.
Let's count the number of jumps during the marathon. To do this, we will determine that we will run with a cadence of 180 (i.e. 180 steps per minute). On the Moscow Marathon website, you can find statistics according to which the average time for 42 km is 4 hours 10 minutes. This is 250 minutes with 180 jumps. A total of 45,000 jumps. Each jump is a “contact” of the foot with the asphalt, weighing several hundred kilograms.
Let's say that if you weigh 70 kg, then during contact of the foot with the ground it is already 150-200 kg. Therefore, it is necessary to strengthen the muscles and joints and start with the feet.
The foot not only transmits the force of the hips and shins, but also cushions the impact when it contacts the ground. All the energy of the runner passes through the foot. Therefore, any problem in the foot will go higher in the body and overload the muscles of the shin, thigh or back. The foot consists of 26 bones, second only to the hand, which has 27 bones.
Moving higher - the shins. The shin muscles support the entire weight of the body and work very hard in running, pushing off and, to a greater extent, cushioning the impact when we land
For a beginner in running, the shin muscles are the first weak link that he will feel. To feel fatigue in the body, you need to run 20 km, but this distance is beyond the control of a beginner.
Already in the second training, a beginner will feel that his shin has become stiff. And since the whole body works in running, then, as in a chain, a tired muscle makes all the other muscles work harder. Weak shins put more strain on the knees and hips. Before we move on to the knees, I will give recommendations on how to strengthen the shins.
Toe raises. This exercise is done after a running workout.
Runners have arthritis (joint disease) 1.5 - 2 times less often than those who do not run regularly. Moreover, runners with the highest mileage had the lowest percentage of arthritis.
However, there is such a syndrome as “runner's knee”. This is when after 5-7 minutes of running you begin to feel pain in the ligaments in the knee and this pain intensifies. This happens due to weak muscles: shins, hips and buttocks. With long runs, the muscles begin to hold poorly, which is why they are loaded