If you want to continuously enjoy running and have fun, never push yourself too hard. If you keep running while blindly speeding up even when you don’t have enough basic running muscles, you will end up not only tiring yourself but also injuring or damaging your body. To prevent such cases and achieve ideal running, the first step for runners, especially beginners, is to build enough muscles on the right parts of the body and create the body ready to run. That said, many runners are likely to say “no thank you” and avoid hard workouts. So, here we have Mr. Iketani, the coach of Shiseido Running Club to explain effective workouts for beginners that are easy and quick!
Hamstrings will create ideal running form with no muscle ache or injury!
“When you train your body for running, you need to build the muscles at the back of hips and thighs (hamstrings). And these muscles are naturally trained by running with an image of pushing off the ground with your whole soles. Once you become able to use these muscles properly while running, you will be able to run in an ideal form!” (Mr. Iketani)
However, it is quite difficult to understand what exactly running with the muscles at the hips and hamstrings means… Don’t worry; we introduce “towel workout”, a tip from Mr. Iketani to get the right image!
Professional’s tip: “Towel workout”
How to do “Towel Workout”
- Work as a pair. Place a towel around your hips and get your partner to pull the towel from the back.
- Having the towel pulled from the back, move forward pushing off the ground with your entire soles.
“The important thing is to keep your body in your usual running form, try not to stoop down while doing this training. With this workout, you can build muscles and also learn which muscles you are using while running. And the thing to remember is that you get a sense of “moving forward by pushing off the ground”. Once you know how to run pushing off the ground, you can run in a proper form even without a towel. Try this training as a way of changing your image of running!” (Mr. Iketani)
Quick workout on your way to office or school!
If you are too busy to spare time for training, here is a quick workout that you can try while heading to work or school!
“I would also recommend this simple workout in which you only need the stairs. Paying attention to how you climb the stairs can already be a new exercise. Try to keep your body straight and push off the stairs with your whole soles one by one, as if lifting your body. If you go upstairs with an image of lifting your body, your muscles around the hips and hamstrings will be effectively trained.” (Mr. Iketani)
This workout is nice and easy, and you can do it on your own! You can expect quite good results from this simple stairs workout. So why don’t you give it a go!?
Born in Tottori in 1990. Graduated from National Institute of Fitness and Sports in Kanoya. Participated in the Japan Championship in Athletics. Joined Shiseido in 2016 as a running coach of Shiseido Running Club. Career Records: 3:47.47 minutes for 1500m and 14:17.98 minutes for 5000m. Hobbies: fishing, playing drums and making eraser stamps.
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