shoulder weakness
Consequence: hunched posture. Running with the hunched shoulders wastes energy.
Solution: Press the shoulders with legs thrust
Lean a bar over the front shoulders. Impúlsate crouch a bit and while you extend your arms above your head. Then slowly return to starting position. Perform 4 sets of 8 repetitions.
weakness of the buttocks
Consequence: Legs unstable. Buttocks to stabilize the hip and pelvis when you drive forward with one leg.
Solution: Ponte
Abductions standing side by a low pulley, leg outside cable attached to a belt. Leg of the body away everything you can. Stop a moment and return back to the starting position. Must do 15 repetitions with each leg.
Weak hip flexors
Consequence: Kneeling low and little momentum. Reducing contact with the ground makes you faster. Strong hips to help propel you forward against gravity.
Solution: knee lifts
hooked a low pulley cable to an ankle. Stand with your back to the plates, at an approximate distance of 30 cm, and raises the knee of the weighted leg mimicking the movement would in a race. Do 3 sets of 6 reps with each leg.
central weakness in the back
Consequence: Slumped shoulders. Poor posture affects the alignment of the lower body, besides wasting energy and increasing the risk of injury. If necessary, look in the mirror to check the position.
Solution: Rowing to Hold a dumbbell
arm on one side with the arm hanging vertically. Upload the dumbbell towards the trunk without opening the elbow. For a moment and returns to the starting position. Do 4 sets of 8 repetitions.
weakness in the trunk
Consequence: Tilt the front. If you do not keep the center of gravity aligned, you'll go progressively tired while running.
Solution: The Bridge
yourself in the position to do push-ups but with your forearms flat on the floor. Watch your posture and do not let it slip away. Tighten your abs and hold that position for at least a minimum of 60 seconds, breathing normally. Avoid Injury
doing more miles, the chances of injury. Pay attention to any pain that worsens with training and inflammation.
hard and uneven surfaces increase the risk of persistent injuries such as shin splints. Kenyans, for example, only run on pavement the day of the competition.
The day of filming you over hydrate with water and sports drink during the tour, every 4 km.
After running, stretch calves, hamstrings and heel tendons. Then, hips, bend your right leg so the right ankle is resting on his left knee. Bring your left knee toward the body, hold 10 seconds and switch legs. Do it three times times.http://www.menshealth.es/mh/general/contenido/noticia/a-la-carrera/2c9181aa2ea10699012ea9f976c517e3.html
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