Running with a high hip lift is performed for. Special exercises to improve running technique. Running with high knees in front of you

Olya Likhacheva

Beauty is like gem: the simpler it is, the more precious :)

Mar 17 2017

Many novice athletes underestimate this exercise, unfairly excluding it from the training program. The fact is that running in place is even very productive. Learn about the pros and cons, as well as the features of this exercise.

How to replace a treadmill at home

Not everyone can boast of a personal gym, so among craftsmen the idea arose of creating shells with their own hands. The idea is not bad, but not at all suitable for people with limited funds. At the same time, the problem of how to run at home without a treadmill can be solved in another way. Some active lifestyle lovers with a lack of free time prefer to train by dynamically moving from window to window of their own apartment or performing exercises that do not require any movement at all.

Benefits of running in place

In terms of its properties and effects on the body, such physical education has much in common with ordinary jogging. The benefits of running in place are due to the gentle load on the muscles of the legs. In addition, in the process of training, landing is carried out on toes, which helps to absorb shocks in the spine and joints. Running can be performed at any time convenient for the athlete. Nothing will interfere with the training natural phenomena. The benefits of home jogging are as follows:

• activation of the process of removing toxins;
• adaptive effect on the heart and vascular system;
• improvement of depreciation properties of the musculoskeletal system;
• mediated positive effect on the kidneys;
• acceleration of metabolism;
• posture improvement;
• increasing the endurance of the body.

What gives running on the spot

According to the reviews of athletes, the exercise should be started only after the accumulation of some training experience. The essence of the problem lies in the control of the correct landing (on toes). Ignoring this moment can provoke a traumatic situation. In addition, running at home on the spot for weight loss is also very effective. It must be said that good results can only be achieved through regular exercise.

How many calories does running in place burn?

Classes help to effectively warm up the body, which requires an accessory expenditure of energy. At the same time, fat deposits are involved in the process. When answering how many calories are burned while running in place, experts give different numbers. So, with the most intense exercise, an athlete can burn up to 100 kcal in 10-15 minutes. Dumbbells and special weights help to improve the quality of your workout.

While running using aids the body may well burn about 300 calories in one hour of exercise. At the same time, by changing the pace and direction of movement, you can significantly increase the number of kilograms dropped. Plus, during exercise, the body is actively saturated with oxygen, which has a positive effect on the process of losing weight.

Cons of running in place

As a rule, ordinary jogging in the park in the fresh air gives much more significant physical activity. Running at home takes place on a completely flat surface. Many are tired of such monotony and monotony of the actions performed. However, some especially active individuals involve the balcony and all the rooms in the apartment in the process.

Meanwhile, when discussing the dangers of running in place, experts focus on correct technique its implementation. Experienced athletes usually know to land on the forefoot only. Special attention needs to be paid to the load on calf muscles. This zone is considered problematic in terms of correction, for this reason, it will take more than one intensive workout to develop it.

Running technique in place

Learning how to do the exercise is not at all difficult. To do this, the athlete should stand facing the wall and slightly tilt the body forward. Then you need to put your palms on a vertical surface and begin to alternately raise your legs, bending them at the knees. Remember that it is not recommended to fully extend the joint connecting the femur and tibia. Foot control implies a clear landing on the toes. In addition, the technique of running on the spot at home for weight loss may involve the following variable forms of exercise:

Running with high knees

Exercise helps to effectively burn excess calories. Running in place with your knees high increases the contractility of the heart as well as regular jogging. During classes, you should adhere to the usual running pace. Raise your legs to parallel with the floor. You can only breathe through your nose. Running is recommended to be carried out with short-term slowdowns or accelerations of movement. Classes, if desired, can be supplemented with high knee jumps.

Running with shin whipping

Exercise improves dynamic range of motion. During training, it is necessary to maintain a neutral position of the hips, the shoulders should be relaxed, and the body should be even. Running with the shin back whipping helps to effectively warm up the muscles of the back of the thigh and knee joint. Sprains and injuries can be avoided by proper fixation of the chest and tension of the abdomen (abs).

Muscle work while running

Home exercises help strengthen the calf muscles. This disadvantage can be compensated by adding other types of loads to the training regimen. So, when combining the main exercise with classes on a treadmill, you can throw off a couple of extra pounds in 1-2 weeks. At the same time, do not forget about the correct healthy nutrition. You can only lose weight integrated approach to the problem. In addition, answering which muscles work when running in place, experts call quadriceps. Endurance and stability of the organism depend on the latter.

Running time in place

Home workouts are best done in morning hours. However, the running time on the spot is limited only by the capabilities of the athlete himself. It is important to note that one hour before training, you should not eat. Drinking water is allowed during class. It is extremely important to comply with these conditions. If they are ignored, running can lead to a deterioration in the health of an athlete due to the development of gastrointestinal diseases in him. The first lesson is best done no longer than 5-7 minutes. If there are no negative manifestations, you can gradually move on to half-hour training.

Video: How to run at home without a treadmill

Why do you need special running exercises?“The SBU is preparing ligaments and joints for running,” says Olga Smirnova. - These exercises perfectly develop strength, endurance and coordinate the muscles of the legs - especially those that have the main load when running. SBUs increase the frequency of steps while running, the repulsion force of each step and improve the running technique. Athletes who regularly perform SBUs spend less energy on distance and significantly improve their performance.”

Jumping from foot to foot and the same jumping with circular movements of the hands

The exercise prepares the foot for running, increases the force of its repulsion from the surface and improves coordination.

In the first variant: the upper shoulder girdle is not clamped, the arms are relaxed, they work as opposed to the legs. We jump on one foot, then on the other.

In the second option: do the same, but add the work of the hands. In addition to working out the muscles of the legs, we develop the shoulder joint and back muscles.

side step jogging

We bring the leg to the side and when we transfer the weight of the body to it, we jump, placing the other leg.

Lateral pushing works even more foot muscles. Without landing on the heels, we actively charge the foot, work out the calf and soleus muscles.

Hands work towards themselves and away from themselves, one jump - one change of hands.

Running with an overlap of the lower leg

When running, we try to get the heel of the foot to the priests (we do an overlap).

This exercise works the foot and the calf and hamstring muscles, namely the hip flexors.

Perform the exercise quickly and land on the front of the foot. The torso, as if running, is slightly tilted forward, the arms are movable.

Running with high hips

When jumping, we try to raise each leg to the parallel of the thigh with the floor.

The exercise is as close as possible to running, allows you to feel the landing of the foot. Develops the muscles of the anterior surface of the thigh and calf.

Hands work like in a run. Do not tilt the body back, the back is even, the foot is shortened towards itself. Run fast and land on the forefoot.

Running on straight legs ("wheel")

The exercise is useful for additional strengthening of the foot.

Land on an elastic foot, in no case on a relaxed one. Hands work like when running, we keep the body straight. The height of raising the legs depends on the task: the higher we raise the leg, the stronger the repulsion is worked out and the iliopsoas muscle is involved - the lower we set, the more emphasis on the foot and landing.

Running backwards

Works out flexion of the lower leg while running and repulsion of the foot from the surface.

Tilt the body slightly forward, and throw your legs back as much as possible through bending. Hands work like in a run.

Walking on toes with a straight leg raise ("tin soldier")

We work out the calf muscles. Literally after 15-20 meters you will feel how tense the muscles of the lower leg are. Raising the hip engages the lower abs and iliopsoas. When we raise our legs, the gluteal muscles are in a stretched state, when we lower them, they are in a contracted state. This allows you to further develop them.

The back is straight, the hands touch the toe of the opposite leg, the foot is shortened towards itself.

"Bike"

The exercise is similar to lifting the hip, but here the legs go full circle with a slight forward thrust. The same muscles work as with the “high hip”, but the emphasis is on maximum flexion. Hands work back and forth, as in running.

A common mistake is tilting your back backwards. As soon as the back goes back, the lumbar region tenses up.

Land on the middle of the foot. The more often we increase the force of repulsion from the surface, the faster we become more enduring and stronger in running.

"Mill"

Exercise for coordination and balance. The “mill” involves the back, especially the lumbar region, as well as the calf and soleus muscles.

Take side steps with your legs in an incline, knocking one foot over the other and jumping to move. Hands work alternately, one jump - one swing of the arms. We put our legs in the middle of the feet to further work them out.

Mnogoskoki ("deer run")

The most difficult exercise for amateur runners.

It is important that both feet push off the ground. The front leg is bent towards the stomach (the ilio-lumbar and lower sections of the press work), the angle at the knee is 90 degrees, the back leg is straight. Hands work like in a run, but a little wider and further from the body.

Try to jump as far as possible each time. Imagine that you are jumping over a large hole. Maintain coordination and balance throughout your body.

"Deer running" is divided into two types: the first is a run based on pushing up at the expense of the foot. Such multi-jumps are suitable for those who care about the pushing power from the surface (high jumps, basketball, volleyball); the second is a run based on pushing forward, again due to the strength of the foot (for runners and sprinters).

Photo: Dmitry Pospelov,

People who are just addicted to jogging do not warm up before running, and there is a weighty argument for this - slow running is the way to warm up. But in the process of in-depth study, everyone will certainly come across such a concept as special running exercises or SBU.

Special running exercises are a set of exercises aimed at developing those physical qualities that are essential for running. In other words, SBU performs the same role as a set of exercises for the gym.

In addition to training physical abilities, the SBU can act as a means of mastering technical elements. That's why experienced trainers they can include the SBU complex even in the warm-up, and analyze in detail every movement of the athlete.

General and specific running exercises

In sports, in addition to the SBU, there are OBU or general special exercises that are performed by athletes for the harmonious development of all physical qualities. So, if the main distance of an athlete is a 100-meter run, then the key work will be done to improve the speed-strength qualities. But to get the maximum result, it is necessary to develop all physical qualities, and for this there are OBU. Often, OBU is also used as a way to warm up and tone muscles before training.

There is a dependence in which the percentage of OBU and SBU changes towards the second with an increase in the level of the runner. Thus, SBU acts as exercises of a narrow focus, which affect the most important qualities of an athlete, which are necessary for successful performance in competitions.

Total exists three tasks, which can be solved with the help of SBU:

1. If you stick to a low dosage of exercise, then SBU can be used as part of a warm-up to warm up those muscles that will be involved in active work during training.
2. A selected set of special running exercises can help in correcting inaccurate movements or correcting running technique. It is worth noting that the use of SBU to correct the technique should occur at a low dosage, since the athlete must perform each approach precisely on the technique without overcoming fatigue.
3. The task of the SBU can be the training of a specific physical quality that a runner needs to improve a sports result. For example, if we are training speed-strength qualities, then we will run 30-60 or 100 meters for 10 sets at about the maximum pace.

Usually, in a training session, up to two tasks out of three proposed are solved. At the same time, tasks 2 and 3 are not recommended to be performed during one training session.

9 special running exercises

We propose to consider exactly 9 exercises that are basic and are used by runners around the world. This is a kind of base that every runner should know, aimed at the result in running. If you are not in the mood to read, then watch the video at the end of the article.

1. Running with high knees- the exercise is aimed at the muscles of the anterior surface of the thigh, and due to the fact that it is performed on the toes, there is an additional effect on the muscles of the lower leg.

This exercise will help correct a common mistake when the hip is not lifted high enough. Additionally, the athlete gets used to running on toes, which is important for short and medium distances.

Performance:

When performing the exercise, watch your back, which should be without stoops, and the torso should only be slightly tilted forward. The arms are bent at the elbows by 45 degrees and work differently with the legs. The knee rises to a height where it forms a straight line with the pelvis or slightly higher. When performing, the emphasis is on the technique of movements and only then on intensity.

1. Running with shin whipping- the exercise is directed to the back of the thigh. That is, it should ideally be performed before or after raising the knees.

Performance:

Hands work as in the previous exercise. The gaze is directed 5-10 meters ahead. During execution, the heels should lightly touch the buttocks. The exercise is performed without placing the heel on the surface (on the toes). It is necessary to monitor the accuracy of movements and only then increase their frequency.

1. Rolls from heel to toe- the exercise kneads the muscles and ligaments of the foot, as well as the Achilles tendon. Additionally, there is a contraction of the muscles of the thigh and lower leg.

Performance:

The essence of the exercise is to slowly alternately rolling from heel to toe. In this case, it is necessary to focus on the toe, trying to rise as high as possible. You can perform at a fairly fast pace, but initially be sure to “try out” the exercise. To better understand the technique watch the video at the end of the article.

1. Multi-jumps- these are jumps from foot to foot with an emphasis on length, which are designed to stretch (and, with prolonged repetition, strengthen) the quadriceps femoral and triceps ankle muscles.

Performance:

When repulsed, the push leg straightens, while the fly leg is bent at the knee. Landing takes place on the whole foot with an emphasis on pushing forward. After repulsion, the push leg straightens, and the swing leg bends at the knee joint. Hands work similarly to running.

1. jumps- These are short jumps from foot to foot with an emphasis on height. Their goal is to train the flexor muscles of the foot.

Performance:

If the rolls from heel to toe were given without much difficulty, then mastering the jumps will not be any problem. In essence, the same roll from heel to toe is performed, but the movement ends with a slight upward push. For a better push when setting the foot, it is necessary to slightly bend the leg at the knee joint, which will create the effect of a spring.

1. Running on straight legs is an exercise that can be similar to a static exercise in relation to the muscles of the thigh and lower leg.

Performance:

The arms are bent at the elbows and work similarly to running. Running takes place completely on straight legs and with an extended toe. The setting of the foot is carried out “flat”. For effective advancement, it is necessary to perform the most rapid repulsion of the pushing leg from the surface.

1. Running backwards used to improve coordination abilities, as it forces the body to act under unusual circumstances. Peripheral vision is trained, and the muscles of the legs and back are also strengthened.

Performance:

Stand with your back to the treadmill. Bending your leg, take it back and put it on the toe. Push off and repeat with the other leg. Control the repulsion force. If you push too hard, you can lose your balance and fall. During execution, look over the left and right shoulder to avoid collision with the athlete running towards.

1. Cross step running includes several muscle groups in active work at once: back, pelvic muscles, as well as the muscles of the thighs, lower leg and arch of the feet.

Performance:

The exercise is performed with the right and left side alternately. The arms are extended forward and remain motionless during execution, since only the torso and legs work.

Stand sideways to the track and take a left step in left side, then right foot perform the movement for the left leg. Next, step left to the left side, and then step right, but already forward of the left leg. The exercise is performed exclusively on socks.

1. Bike or wheel running is a special exercise in athletics because it almost completely corresponds to the movements that occur during running. It is similar to running with the knees up, but in this case, the movements are performed for a longer period, and the knee height is higher.

Performance:

The knee movements are performed in the same way as when running with a high knee lift, but with the difference that after the knee reaches the maximum high point there is a removal of the lower leg forward. After the removal of the lower leg, the leg falls on the toe and the next repulsion is performed with a raking movement. Hand movements are fully consistent with running technique.

The above exercises are the basic component on the basis of which the rest is built. training process. There are many more specific exercises that are specific to a particular sport or distance.

Video about special exercises for running

To better understand the specifics of the exercises, watch the video, which presents the described complex. A good example will help you better understand how to perform the exercise. And for the theoretical part, refer to the description of each individual exercise.

Special running exercises are an integral part of the preparation of runners of any level. Both amateurs and professionals should include these exercises for more efficient and correct running. In the article, everyone will be able to get acquainted with the SBU complex, their equipment and other features of the implementation

Almost every runner at least once heard about special running exercises. Perhaps he even managed to find a list of them and start doing it. But very few amateurs today are able to start performing the SBU correctly themselves, and most importantly, harmoniously fit them into the training plan.

Special running exercises are a set of exercises that simulate the individual phases of the work of the legs when running: carrying the leg, overlapping, pushing, and so on. They are very important in preparing a runner. They should be given special attention to beginners and those who want to improve their running technique. The SBU is very effective in this regard.

No matter how strange it may sound, but beginners can spoil the technique of running by running. In fact, few people begin to properly work their legs and arms in the early stages of running training. With each subsequent workout, the wrong technique is more and more eaten into muscle memory. Then it will be very difficult to retrain. If you immediately begin to correctly perform special running exercises, then the running technique will be formed correctly.

Advantages of the SBU

Strengthening the legs and improving running technique are not the only positive aspects of special running exercises. In general, the SBU has a positive effect on:

- upper body

- compactness of running;

- relaxation when running;

- coordination and rhythm.

When performing SBU, not only the technique of working the legs, but also the hands improves. When performing SBU, it is much easier to control the work of the hands than when running. Developed and correct posture if during the exercise the athlete does not slouch or lean back. The gaze is only forward, the head is not thrown back and not bent down. SBU strengthens the muscles of the back and the cortex. If the “specialists” are performed systematically, then it will be possible to trace that all the above-mentioned parts of the body will work as they should and be in the correct position when running.

The run of many athletes can be called loose, shaky. Someone sways from side to side, and someone strongly scatters their arms and legs. The Security Service of Ukraine helps to make running more compact, and therefore efficient and beautiful.

Extra muscles should not strain when running. When performing SBU, the arms, shoulders and neck should be in the correct position, but not overstretched. In this case, these moments will be transferred to the run.

And finally, the most important thing is coordination. Many beginners suffer from its absence. Without it, you won’t be able to place your foot correctly, work with your hands, and in general you won’t be able to run correctly and economically. Increased chance of injury. Special running exercises have a positive effect not only on coordination, but also on rhythm, and allow you to develop a suitable cadence.

Exercises and technique for their implementation

To get the most out of special running exercises, you need to perform them correctly. Many runners commit gross violations in the implementation of the SBU. Because of this, their effectiveness drops sharply. Therefore, you need to know the technique and features of each exercise. The following set of special running exercises is the most popular:

- overwhelm of the lower leg;

- high hip elevation

- scissors;

- deer run;

- lunges;

- jumping on socks;

- splitting on the spot;

- running wheel

Table number 1. Special running exercises

To make it easier to study, download the printed version of the SBU from the link:

Between exercises, you can recover by mincing running. To better familiarize yourself with the technique, we suggest watching a video of special running exercises.

How and where to perform?

It is best to perform SBU after in the form of cross-country, and after doing 20 minutes. Systematic implementation of SBU during basic cross-country training will have a good positive effect.

As for the execution site, the most unsuitable surface for the SBU is asphalt. In general, it is better to give up jumping on asphalt. It is possible to perform SBU in a stadium with a rubber coating. by the very the best place will be a forest with a small hill. It will be enough to lift with a slight slope with a length of 60 m.

There are no clear boundaries in terms of execution time. Trained runners perform SBU up to 30 minutes in a circle. For beginners, 1-3 series of 7 exercises of 30-50 meters will be enough.

Conclusion

Who will benefit from the SBU? Absolutely everyone. You can do them, and even need to, all year round regardless of the stage of preparation. It is very difficult to overestimate the benefit of the SBU. This is not only strengthening the legs and improving running technique, but also positive influence on coordination, rhythm and muscles of the press and back. The technique of specifically running exercises is not very difficult, but it is still desirable to see them performed live. For "specialists" it is better to select a non-rigid surface. A small hill is desirable. The main thing to remember is that the result can be achieved only by the systematic implementation of the SBU.

Below we have shown only the main (or most famous) of them. In fact, these exercises, of course, are much more.

You can perform special exercises both as a warm-up and instead of the main workout. Do them regularly, each time concentrating on the execution technique. You can choose the distance arbitrarily, it all depends on your training.

1. Running with an overlap of the lower leg

Feature of the exercise - heel touch gluteal muscles, while there should be a maximum step frequency and a small forward movement. It can be performed with the movement of the hands or with the hands behind the back.

2. Running with high hips

When pushing off with the supporting leg, you need to raise the thigh of the fly leg high. As in the previous exercise, you need to maintain a high frequency of leg raises.

During this exercise, the shoulders should be relaxed, the arms bent at the elbows, the supporting leg and torso should be on the same line. The foot lands on the front, the back should be flat. Beginners can work with their hands, experienced runners can isolate their hands behind their backs.

3. Running on straight legs

The main thing in this exercise is straight legs and landing on the front of the foot. You need to move forward quickly (this is still running, not walking) and a slight tilt of the torso back.

4. Reindeer run

Basically, it's a hell of a mix of jumping and running. It will be difficult for beginners to master it. I recommend imagining an obstacle in front of you, for example, a log, over which you need to jump over with one leg, bent at the same time at the knee. The second leg is always straight.

5. "Bicycle"

The movement resembles the pedaling of a bicycle moving forward. When pushing off with the supporting leg, you need to move the thigh of the fly leg forward, followed by a “raking” movement of it down and back.

You should pay attention to the fact that the "raking" movement of the foot down should be fast.

6. Lunges

The widest possible steps, placing the foot on the heel, deep squatting. If performed correctly, for the next two days, all the muscles of the legs will remind of themselves in the most unexpected places.

7. Mining run

Short steps as long as your own foot. Landing on a toe, relaxed shoulders and arms. When running, you can imagine yourself as sour cream, which is poured into a jar.

8. Running uphill 60-100 m with and without hands

9. Running with jumping on one leg

Pay special attention to the push leg - it should be straight, while the supporting leg is bent at the knee at a right angle. Try to push as high as possible, not further. Progress is minimal.

10. Jumping on one foot but landing on two feet

The only difference with the previous exercise is that you need to land not on the pushing leg, but on both.

11. Jumping on straight legs

The push here is performed only with the foot. Make sure that the leg does not bend at the knee (this is the main condition). Try to jump as high as possible.

***
Tip for beginners: do not rush to do each exercise several times - even after one series of exercises, the next few days can be closely related to the word "strength" ;-).