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Running is an amazing exercise that anyone can do. It has the potential to help you lose weight, get in shape, or just enjoy your free time. The only problem is that some people find it difficult to run at a fast pace. If this sounds like you, then don’t worry! There are ways to improve your speed and stamina when running so that you feel more confident about taking on any challenge – even if it’s a 5K race!
This article will talk about how building up your upper body muscles can make you faster while running by improving endurance. Plus, these exercises are great for building strength, power, or speed in all directions.
First, let’s get started with the basics. What muscles should you be building to improve your speed? Two main muscle groups will help:
The first group is called hip extensors, including the gluteus Maximus ham (butt), strings, and adductors. The second group is called hip flexors, and it includes the rectus femoris, psoas, iliacus, sartorius, tensor fascia latae (TFL) muscles.
Both of these muscle groups are located in your legs, so that’s where you should be focusing when lifting weights to get stronger. Doing squats, deadlifts, and lunges are great exercises to use in order to build up these muscles so that they will become stronger during your runs!
Once you have built up both groups of leg muscles, it’s time to do some upper body lifting as well! Your biceps, triceps, deltoids (shoulders), and trapezius muscles will help your running speed because they are also involved in endurance. These exercises should include push-ups, bench press, dips, lat pulldowns, rows, curls (biceps), and tricep extensions.
And finally, for the last part of building up strength, you can do some core workouts. These exercises will help you build your core and thus improve how long you can run. If you want to increase speed, then it is recommended that at least 30% of the weight lifting workouts should be done on strengthening up your core muscles which include abdominals (obliques, rectus abdominus), back muscles (Latissimus Dorsi, Spinal Erectors), and hip flexor muscles ( psoas).
But what is the best way to lift weights in order to improve speed? Here are some tips:
- First, choose three different weight lifting workouts for each muscle group. Then you can alternate between them so that your body has time to recover from one workout before starting another.
- Second, if you are just getting started with weight lifting, then it’s best to start off small and work your way up. That means the first time; you might only want to do one set of each exercise instead of multiple sets in order to get more familiar with it. This will be enough until your body gets used to the workout, and then you can start adding more sets to your routine.
- Third, eat a healthy diet that includes eating protein such as lean meats (turkey/chicken breast), egg whites, fish, beans, avocado. Also, try to avoid foods that are high in sugar or carbohydrates because they will not help with getting stronger as protein does! By doing this, you will ensure that your body gets the nutrients it needs to recover faster so that you can lift more weights!
- Finally, don’t forget to drink lots of water to stay hydrated both inside and outside of the gym. This is important because when your muscles are properly hydrated, it means they are getting enough blood flow which allows them to recover faster.
When you are lifting weights, make sure to use the proper technique for each exercise by keeping your back straight and not arching it too much. This is because if you do this, then all the stress will go on your lower back muscles which isn’t good for weight training. Also, try to maintain a steady breathing pattern throughout the workout, don’t hold your breath.
And that’s how you can build up the speed and strength of running! Don’t forget to try out these exercises in order to get faster and stronger during runs/workouts! Please share this article with a friend who might find it useful as well!