Six of The Most effective Conditioning Workout For Long Distance Runners

Published: 10th March 2011
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People loves to run. Running requires all the muscles to move in accurate coordination. The muscles in one's upper body hold to work in an optimal running position ie head up, chest open, elbows bent, shoulders relaxed, and arms wavering. During a run, the muscles in both lower and abdominal core homogeneously work. It stabilizes one's trunk so it can efficiently move the legs and arms. Long-distance running requires a balance in energy, as it is very energy consuming. It requires mental decisiveness and conditioning workout.



What is conditioning exercise?



Conditioning exercises are workout maneuvers that amplify athletic skill and physical ability but at the same time decreasing the chance of sports injuries. Several programs are formulated and these include weight training, aerobic exercise, plyometrics, calisthenics, and workout based n real-life motions. These diversify depending on fitness goals and athletes compliance altitude to fitness and athletes level (beginners versus experienced).



The principle behind conditioning exercises is based on the fact that the body must be challenged in such a way that it adapts to the pressure of exercise. To accomplish excellent athletic performance, athletes use targeted, specific movements that mimic the moves used in the field or court.



There are two types of conditioning exercises - aerobic and anaerobic conditioning. Aerobic conditioning uses oxygen to produce energy and it increases cardiovascular endurance and lung capacity. It includes any activity that increases heart rate and challenges heart and lung capacity. On the other hand, anaerobic conditioning does not use oxygen when producing energy. It is appropriate for sports that necessitate intense, sudden burst of strength or speed that are difficult to do for an extended period of time. Example of this kind of exercise includes sprinting and weight exercise.



Here is a list of the best conditioning workout for long distance runners:



1. Core conditioning exercise. Abdominal core muscles are indispensable to condition for any runner. These muscles continually work during a run as it stabilizes one’s trunk to efficiently move the legs and arm. Abdominal crunch is very popular in conditioning the core muscles. It is commonly performed in sets of 20 or more. The pacing should be controlled, repetitive until maximum muscular weariness is reached. One may do abdominal crunch variations such as hands on ears or arms above the head, the squirm performed in 16020 repetitions per set, Leg push away, the prone plank and other prone plank variations, the staff, side hover and body weight high bridge.



2. Cardio-respiratory Endurance Exercise makes the heart and lungs to progressively and equivalently work with no strain. These two organs must be in good condition if running long distances. It includes jogging, zestful warm up and timed 2-mile run or 16-minute run, or even the effortless climbing up and down the stairs.



3. Sprint Work out/Interval Exercises/Form Running Drills increases one’s function to run hard and fast over a long period of time. It comprises of light jog, dynamic warm -up, stretch exercises and sprints.



4. Dynamic Warm-up Method is a commanding way to prepare for any physical activity. It does not take any more time however is more focused, effective and lucrative. Furthermore, it maintains the temperature inside the body because it involves constant movement. It also enhances coordination, motor ability as well as nervous system and prepares one’s mind for the run ahead. Another aspect that is important for an athlete is proper mental readiness. Included in the routines are a half-mile light jog with a couple of static stretching. Dynamic movements to be performed each of the following for 30 yards are as follows: Saxon side bends, torso twists, lean backs, high knees, butt kicks, walking lunges, walking leg kick/toe touch, carioca, explosive skips for height, long striders, donkey kicks, windmill twists, push-ups, mountain climbers, mountain jumpers, burpees, elbow or knee touches, lunge with knee raise, elbow/knee touches, lunge with knee raise, body weight squats, body weight squat jumps, hip crossover, scorpion, backward lunge twist and jumping jacks.



5. Form-Running Skills is as essential as stamina and resilience. For any competition, a runner should be prepared with the required skills. To enhance one’s competence, he or she may do the following: Focus and pull, rotate and pull, hammer and squeeze, drive and hang, snap and extend and three-fourths stride.



6. Sprint Routine helps to prepare a runner for a race.



Conditioning workout improves the capacity of one’s leg to push against the ground, increase the frequency of strides and enhance the stamina of one's core and body muscles. It also augments the capability of cardiovascular, respiratory and muscular system to transport and utilize energy. So before you run, make it a habit to perform conditioning exercises, notably if you plan to run in long distance.





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