Анатомия бега (2010,иностр

Running Focus

This exercise both concentrically contracts (shortens) the calf muscle during plantarflexion and eccentrically contracts (lengthens) the muscle during dorsiflexion. As mentioned in chapter 9, including an eccentric, or negative, component adds value to this specific calf and Achilles tendon exercise. Studies have found that performing exercises with an eccentric component actually shortens the time it takes to heal an injury.

Hamstring Stretch

Execution

1.Sit upright lengthwise on a bench in a stable position. The leg with the hamstrings to be stretched is on the bench, and the other leg is placed on the floor with the foot flat to help stabilize the position. Place a towel or soft roll under the knee to be stretched with the knee bent no more than 5 degrees, and rest the heel lightly on the bench.

2.Move the torso forward toward the bench and flex at the hip joints to stretch the hamstrings. Maintain the position for 10 seconds or so, then slowly unwind. (There is no need to stretch out with the arms or to grasp the shin. This may lead to poor posture and an ineffective stretch!) Repeat three times. Alternate both legs in turn.

Muscles Involved

Primary: hamstrings

Secondary: piriformis

TECHNIQUE TIP

There is no need to perform a hamstring stretch with the knee straight for specifically increasing hamstring muscle flexibility. When the leg is straightened, the tendency is for the stretch to be taken up more by the tendons and less by the hamstrings.

Running Focus

There are some runners whose particular style is to “pitter-patter” along with a short stride. Even if they are successful, this sort of running does them no favors if the race speeds up or a final sprint is involved. This exercise helps to increase the stride length without putting more strain on the lower back and sacroiliac regions. It should enable the stride length to be maintained longer as the runner tires, and eventually lead to improved performance.

Seated Knee Press

Execution

1.Sit upright in a comfortable position with room to extend the legs and knees. The back should be against a solid, supportive object. Both knees are slightly bent, heels on the floor.

2.Slowly straighten one knee in an attempt to push the back of that knee into the ground. Hold this position for six seconds.

3.Relax and allow the knee to flex slightly back to its resting position. Repeat the exercise but with the opposite leg. Do 10 repetitions with both knees.

Muscles Involved

Primary: vastus medialis

Secondary: rectus femoris, vastus lateralis, vastus intermedius, hamstrings, gastrocnemius

Soft Tissue Involved

Primary: posterior cruciate ligament, hip joint ligaments

TECHNIQUE TIP

If you perform this correctly, you should have a pulling sensation at the back of the knee, and a visible bulge will appear above and medial to the knee as the vastus medialis is contracted and its bulk develops.

Running Focus

Knee pain is the greatest source of difficulty for most runners; runner’s knee is the biggest culprit. This exercise strengthens the vastus medialis muscle and counteracts the slightly lateral (outward) pull of the other quadriceps muscles, which tends to cause patellofemoral pain as the bone shifts in the femoral groove. There is no nonoperative cure other than the development of the vastus medialis muscle, so this should be an essential exercise in every runner’s training program.

Knee-to-Chest Stretch

Execution

1.Lie on your back on a firm but comfortable surface.

2.Use the quadriceps to lift and bend the knee to 90 degrees, then grasp behind the knee with both hands and pull it toward the chest so that you feel a pulling sensation in the lowest part of the back and upper buttocks. At the same time, resist the urge to flex the other hip, but push it down onto the surface.

3.Hold the position for 15 to 30 seconds and repeat no more than five times, two or three times per day. Alternate with the other leg.

Muscles Involved

Primary: hamstrings

Secondary: piriformis, erector spinae