5 essential exercises for runners.

Introduction:

Running isn't just about endurance, but also strength, stability, and mobility. If you want to improve your performance and avoid injuries, these five complementary exercises are essential in your routine.

1. Squats
   💡 How to do it: Lower yourself with your back straight until your thighs are parallel to the floor. Return to your normal position in a controlled manner.
   🎯 Benefit: Strengthens quadriceps, glutes, and stabilizing muscles, improving power with each stride.
2. Calf raises
   💡 How to do it: Standing, slowly rise on the balls of your feet and slowly lower yourself.
   🎯 Benefit: Strengthens the calves, reducing the risk of cramps and improving ankle stability.
3. Abdominal plank
   💡 How to do it: Support your forearms and keep your body aligned without sinking your hips.
   🎯 Benefit: Improves core stability, helping to maintain correct posture while running.
4. Lunges
   💡 How to do it: Take a step forward and lower yourself to a 90° angle with both legs. Alternate between legs.
   🎯 Benefit: Strengthens leg muscles and improves balance.
5. Glute bridge
   💡 How to do it: Lie on your back, bend your knees and raise your hips until your body is aligned.
   🎯 Benefit: Activates the glutes and protects the lower back, key to good running technique.

Conclusion
Running well isn't just about hitting the streets and racking up the miles. Strengthening your body with these exercises will make you more efficient, prevent injuries, and improve your performance. Add them to your routine and you'll notice the difference!

Recommendation of the week

🏃‍♂️ Include running technique in your training
Spend 5-10 minutes on technique exercises such as skipping, heel-to-glute, and long lunges. You'll improve the efficiency of each step and reduce the impact on your joints.