Routine of strength to run

Category: Deportes

Version: 1

Date: 27/11/2016

Description:
How to train in the gym: routine for the challenge of running 5 kilometers.

If you have a goal of running about 5km in a race or for your own benefit, for this, not only is it important to run but also it is important to do a good job in the gym, and this is precisely what this application will address.
Whenever the topic of strength training and running comes up, most runners tend to respond with, “Wait, I’m supposed to do something other than running?” Supplementing running with strengthening exercises will not only aid in injury prevention but will make you a stronger, faster, and more efficient runner.
But runners need a different strength-training program than your standard gym rat. Instead of pushing weight away from the body with bicep curls, leg extensions, and bench presses, runners should focus on targeting the key muscles that will keep them balanced.
Worried about fitting this routine into your training schedule? Don’t worry, these 10 exercises take 30 minutes to complete and can be done twice a week. Try adding them to your easy or cross-training days.
fullbody routine
The fullbody routine that we will perform one day a week in order to improve our performance in the race as the work of loads is very important to improve in running. The routine itself does not have much mystery, we will warm up with a couple of minutes of moderate jogging (a medium pace), then we will perform the indicated exercises and at the end we will do a jog at a moderate low pace to return to calm.
Routine guidelines
As we are starting in the world of running and our goal is to finish approximately 5 kilometers in a row, we probably do not know how to read a routine of weights, so let's give some little guidelines to understand:
Series: indicates the number of series that we must perform the indicated exercise.
Repes: each of the series has a number of repetitions that we must perform this exercise. In case of having a single number it will indicate that they are always the same number of repetitions, if it has several numbers each one will correspond to the sequential series that is made, for example, 15-12-10, indicates 15 repetitions for the first series, 12 Repetitions for the second series and 10 repetitions for the third.
Rest: is the time to rest between series and series of the same exercise. When we change of exercise we must rest between 2 and 3 minutes.

Author: rodrigobuenaventura

OS: Android , Windows Phone