Анатомия бега (2010,иностр

Running Focus

The lower back is usually ignored as a vital element of running until pain develops. By then it may be too late to correct. This exercise and those that follow give the lower back flexibility and strength. This is particularly important when climbing or descending hills. If the back can accommodate the changes of gradient, the stride length will also be increased by this flexibility in the hips and lower back. As with all stretching exercises, the aim should be to achieve discomfort without pain.

Wall Press

Execution

1.Stand approximately 18 inches from a wall with feet shoulder-width apart, toes pointed inward.

2.Press your pelvis to the wall, adjusting the distance from the wall and the angle of the toes to gain the best stretch of the soleus. Keep your heels on the floor.

3.Hold stretch for 15 to 30 seconds and repeat.

Muscles Involved

Primary: soleus, gastrocnemius, tibialis anterior

Running Focus

Shin splints, or diffuse anterior lower leg pain, can be either soft-tissue related or bone (tibia) related. Both problems usually stem from overpronation; however, the soft-tissue variety is normally associated with midfoot horizontal plane abduction. This exercise can help prevent muscle pain in the anterior compartment of the gastrocnemius. This exercise can be performed multiple times daily and is effective when done regularly.

Ankle Plantarflexion

Execution

1. Sit upright on a comfortable, hard-backed chair. The foot is initially flat on the floor, with the knee bent about 45 degrees or so, depending on the height of the chair. Raise the heel off the ground, then invert the foot as though pointing the toes like a ballet dancer. Hold the position for 15 seconds and repeat up to 10 times, two or three times per day, with both feet.

With tubing.

2.Place the chair in a position where a piece of flexible elastic such as Theraband can be attached to an immovable object on a wall in a loop. Sit in the same stretched position as previously and put the elastic around the midfoot farthest away from the wall. Use this as resistance to ease the foot farther into inversion and pull against it, strengthening the tibialis anterior muscle. Hold the position for 15 seconds and repeat up to 10 times, two or three times per day, with both feet.

Muscles Involved

Primary: tibialis anterior

Running Focus

The importance of the tibialis anterior muscle is in the flexibility it gives to the ankles and feet. It is very involved in increasing stability when running on uneven terrain because it helps to adjust the position of the foot and therefore the leg. As such, any prolonged hill or undulating rough ground will bring it increasingly into use. If untrained, it will tire rapidly and slow the runner down, as well as increase the risk of a sprained ankle. When strengthened, it will also help to limit the pronation and supination of the foot, the cause of further problems for the runner.

Partial Sit-Up

Execution

1.Lie on a firm, supportive surface on your back with both knees bent and feet flat on floor. Have the hands resting loosely on or hovering slightly above the thighs.

2.Lift the arms a couple of inches and slowly raise the head and shoulders off the floor. Reach with both hands toward the knees and attempt to hold the position for 10 seconds. Repeat five times. Concentrate on performing the exercise smoothly without jerking; just as important, also ensure a slow return to the resting position between stretches.

Muscles Involved

Primary: rectus abdominis

Secondary: transversus abdominis, external oblique, internal oblique