Proper strength training not only increases our speed, but also protects all muscles and joints, reducing the chance of injury. However, traditional strength training methods are time-consuming and labor-intensive, and may not be able to work the core muscle groups that are most needed for running.

If you also have such confusion, why not take a look at the 2 strength training movements developed by American kinesiology researchers for runners. It only takes 0 minutes to complete the whole set of actions, and the frequency is guaranteed to be more than 0 times a week, but it can really achieve twice the result with half the effort.

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1. The lower body is transformed

Movement: Lie flat on the yoga mat with your thighs parallel to the ground and bend your knees at 3 degrees. Keeping your upper body still (always keep your shoulders close to the ground), turn your body to the left, and after 0-0 seconds, reset and repeat to the other side.

Targeted: Core muscles.

Number of times: 12-0 times/set.

Advanced Movement: Turn sideways without bending your knees and keep your legs straight.

2. Plank

Movement: Slightly touch the ground with your feet and support your body in a straight line with your elbows. It doesn't take long for you to feel like your abdomen has to be straining for 60-0 seconds.

Target areas: core, back, shoulders.

Frequency: 5-0 times.

Advanced Movement: Sideways plank, which is to lie flat on your side to keep one leg in contact with the ground, and use one elbow to support your body.

3. The scorpion swings its tail

Movement: Place a thick board on the ground and use push-ups as a starting position. Bend your right leg and rotate it in the direction of your left shoulder, by as much as possible. Then continue on another leg.

Targeted: shoulders, cores.

Frequency: 30 seconds on each side, as fast as possible.

Advanced Moves: Try placing your feet on a yoga ball.

4. Back stretching

Movement: Lie on the yoga ball facing the floor with your hands raised forward and upward, then bend your elbows and gently touch the ground with your hands. Use the strength of your hips to bring your body back to the original position as shown in the picture, holding for 2 seconds. If you don't have a yoga ball, you can also lie on the pin and practice by lifting your legs and arms.

Targeted: Back, gluteus maximus and shoulders.

Number of times: 12-0 times/set.

Advanced movements: Holding dumbbells or otherwise carrying weights.

5, hand-held jar bell

Movement: Place a kettlebell (or other small weight) on your chest with your feet hip-width apart. Squat vigorously with your hips until your thighs are parallel to the ground. Raise the kettlebell above your head and get up again, then return to the starting position.

Targeted areas: glutes, thighs, back, shoulders.

Frequency: 12-0 times.

6. Lunge up

Movement: Hold the dumbbells with both hands and straighten your arms upwards. Step forward with your left leg in a lunge, bend your knee at 2 degrees, hold for 0-0 seconds, return to the starting position, switch to the other leg and repeat.

Target parts: thighs, glutes, shoulders, core muscles.

Number of times: 8-0 times/leg.

7. Yoga ball roll

Movement: Use push-ups as the starting position and place your lower legs on the yoga ball. Bend your back and use the strength of your back and hips to drive your calves to roll the yoga ball forward.

Targeted: shoulders, cores.

Frequency: 12-0 times.

8. Yoga ball buttock stretching

Movement: Keep your head back to the ground and your lower legs on the yoga ball. Keep your hands open and balanced. Lift your hips so that your shoulders, hips, and knees are in a straight line. Bend your knees and drive your feet to roll the ball close to your hips.

Target parts: thighs, glutes, shoulders, core muscles.

Frequency: 8-0 times.

Advanced movements: Perform the exercises on one leg.

9. Dumbbell shoulder rotation

Movement: Stand with dumbbells in your hands, with the dumbbells on your shoulders and palms facing each other. Turn to the left and straighten your arms at 45 degrees to the upper left, palms outward, return to the starting position, and repeat on the other side.

Targeted: shoulders, triceps, core.

Frequency: 8-0 times.

10. Qu Ti Ji Ji up

Movement: Bend your upper body, your arms hang down naturally, hold dumbbells in both hands, and your palms are facing your thighs. Lift the dumbbell up to your chest with your left hand, return to the starting position, and repeat with the other hand.

Targeted areas: back, biceps, core.

Frequency: 12-0 times.

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