It’s no use running without practicing your legs! Six training moves make you stronger.

Leg muscle?It mainly includes "gastrocnemius muscle" and "soleus muscle". After the calf becomes strong, the runner can better maintain the correct running posture, run faster and output more energy to improve the running economy!

If the runner’s calf is not strong enough, it will easily lead to Achilles tendinitis, tibial pain, calf strain and even plantar fasciitis.The following six exercises can not only make the calf strong, but also reduce the risk of injury.

1. Walk on tiptoe

This exercise is mainly to strengthen the muscle strength of the calf. Hold a dumbbell in each hand, and your arms naturally droop at your sides. Lift your heels and walk forward on your toes for 60 seconds. During this process, make sure to keep your body upright. This training not only exercises the calf, but also contributes to cardiovascular health. If you feel relaxed, increase the weight of the dumbbell.

Do 3 groups every day.

2. lift heel

This exercise is mainly to stretch and strengthen the calf muscles. Stand on a wooden box, put your hands on your waist, hang your heels, support your body with your toes and keep your body upright. Lift the heel upward, then slowly lower it for about 10 seconds, and then lower the heel below the level of the wooden box.

Do 3 groups at a time, 15 times in each group.

3. Enhanced Jumping Squat

These trainings mainly stretch calf muscles and improve energy output efficiency. Stand with your feet slightly wider than your shoulders and your toes slightly outward. Put your hands on your chest and hold them tightly, with your hips sinking backwards and your knees bent, posing as a squat. Then the body exerts its strength, jumps upward, and naturally opens its arms, jumping as high as possible as possible. Be gentle when landing, and keep a squat posture.

Do 3 groups every day, 15 times in each group.

4. Down dog style

This is an action in yoga, mainly to stretch the calf muscles and relax the gastrocnemius muscles after strenuous exercise. Kneel on the ground first, with your wrists directly below your shoulders and your knees below your hips. Move your feet back and pose as a plank. Hips are gradually lifted upward, and the body and the ground are in a triangular shape. Straighten your legs and don’t bend your back. Keep your feet completely on the ground. Hold this position for 10 seconds.

Do 3 groups before or after running.

5, calf stretching

This exercise is suitable for running and can relieve muscle pain. Stand facing a wall with your arms straight in front of your body and your hands completely attached to the wall. First, take your left leg one step forward, with your knees bent and your feet touching the ground, and then straighten your right leg completely backward and your feet touching the ground completely. At this time, you can feel the stretching of your right leg. After holding for 30 seconds, change the left leg to stretch.

Practice 3 groups every day.

6, rolling foam shaft

This exercise is suitable for running, which can relieve muscle tension and enhance flexibility. Sit on the ground, put a foam shaft under the ankle joint of the left leg, and put the right leg on the ground or cross it on the left leg. Hands support the body behind the body, hips lift off the ground, then roll the foam shaft back and forth between the ankle and knee of the left leg, and then change the right leg for practice after 15 times. Practice 3 groups every day.

Running without practicing your legs is a waste of time! It is strongly suggested that runners should strengthen their own strength training at the beginning of training, but the premise must be to do the movements correctly.Strength training with standardized movements can strengthen strength.Prevention and rehabilitation of pain, and incorrect strength training will significantly increase the pressure on the knee joint.