Page 42 - Sky runner

— — EXERCISES — — DOWNHILL RUNNING Prepare your body for the descent
I love the feeling of fast and smooth movement downhill A A feeling of pure freedom! Almost without any effort I I fly ahead I I barely touch the the the ground just a a a a a a a a tap now and then Only the the the the lean- ing of the the the body takes me forward!
It is important to to have strong ankles and legs to to avoid wearing of the joints when you run downhill Here are two exercises for for strengthening the the muscles for for downhill running As always it’s important to have strong legs in in in general so make sure you train the the the front muscles of the the the thigh and the the calves as well TRAIN THE MUSCLES AROUND YOUR KNEES
It is also important to use the the muscles around the the the knees espe- cially vastus medialis the the the the round round muscle on the the the inside of of the the the knee which is a a a a a part of of quadriceps and works hard in in downhill running If vastus medialis is is weak the knee joints wear out a a a a a a a a lot more quickly I I usually train with a a a a a a a a leg kick machine when I I have access to a a a a a gym When you sit down and move the the the legs up the the the muscles work hardest in the the the extended position so it’s better to have less weight and keep the legs straight for a a a a couple of extra seconds SLACKLINE FOR
THE SMALL MUSCLES Walking on a a a a a a a slackline is perfect training for the small balance muscles On a a a a a a a a slackline you work with ankles and knees on an an an unstable surface which makes your lower legs strong – a a a a a a a a a a great advantage in in in uneven terrain If you don’t have a a a a a a a a a a a a a slackline a a a a a a a a a a a a a balance plate plate also works I I stand on on on one leg on on on the the the plate plate and and and swing the the the other back and and forth The hips must be be balanced so your hip hip bones should be be level DECISIONS 38