how often and how much to do

SBUs are special running exercises aimed at developing strength, power and coordination of all leg muscles.

These exercises are necessary to prepare the ligaments, muscles and joints for stress. They also train the correct motor skills. Thus, SBU is an integral part of the training process of a runner who wishes to improve his performance.

SBU for a beginner runner: how often and how much can you do

But not all running exercises are useful and even safe at different stages of an amateur runner’s training. Leonid Shvetsov, Russian athlete, trainer, current record holder in The Comrades (5:24.49, 2008), participant in the 1996 and 2004 Olympic Games in the marathon, tells how, when and who should do the SBU.

At what stage to add the SBU

An ideal option for a beginner who is just beginning to get acquainted with running is to approach training in a complex way: include in your training process both special running exercises and running itself. . This option is suitable for those who do not have health problems and are in good physical shape.

If you are unsure of your abilities or don’t know your body’s abilities, it would be a good idea to get checked by a sports doctor and, if possible, have a video analysis of your running technique with a competent trainer. This will help to understand how prepared the muscles, ligaments and joints are to perform certain SBUs.

If the muscles are not ready, the load during the SBU can lead to injury. You can gauge your readiness based on your own pain after doing the exercise – it shouldn’t hurt for more than two days. If after this period the muscles still hurt, then there has been an overload and the volumes should be reduced.

Is it possible to do SBU with excess weight

In an overweight person, muscle strength does not correspond to their body weight. When performing exercises, he can be seriously injured. Therefore, before engaging in SBU, you need to lose weight and gradually add running exercises of different difficulty levels.

If there are no weight problems, simple SBUs can be introduced from the first days of classes.

When is the best time to do SBU

To determine when to exercise, you need to understand the purpose of training. If the schedule is a short 5k run, then you have two options.

SBU for a beginner runner: how often and how much can you do

Release 1

We run the first half – about 2-2.5 km – as a warm-up stage. Then we perform a series of SBUs, work out the correct motor stereotypes, memorize the running technique. And we run the remaining kilometers, but already control our actions, taking into account the running technique developed at the SBU.

This option is recommended for a beginner runner.

If a person has been running regularly for six months and decidesaNo, for example, to prepare for a half-marathon, the second option is suitable – the inclusion of exercises after the main training.

Option 2

We run the cross for no more than an hour. Then we perform running exercises, each repeating two or three times, lasting 20 seconds, plus a rest between them. Thus, we develop the correct motor skills and give the necessary load to the muscles.

There is also a third option. In the practice of athletics, it is always necessary to warm up well before a tempo or interval training. And the security service in this case becomes an integral part of the preparation of the main works.

When does it make sense to do strength

Add powerful SBUs, like jump jobs, if you’re preparing for tough starts like a trail or mountain run.

One of the most effective exercises is performing various uphill jumps for 30-40 seconds. This is a fairly difficult SBU level, and only trained racers are recommended to do them.

How many times a week to practice

A typical amateur runner trains 3-4 times a week. Therefore, it will be optimal to perform SBU 2-3 times a week.

If you are a more experienced runner and plan to improve your time in a marathon or other distance, you should include running exercises three times a week, but with more intensity. During the period of loading the preparation or directly in the days before departure, it will be optimal to leave the SBU only as part of the warm-up.

Which SBUs are safe and which can harm

Beginners should not perform technically difficult running exercises, as this can lead to injury.

So, there is a very good running exercise “deer run”, it is very effective, but it is very difficult to perform correctly. Even professional racers can’t do it right.

To reduce the trauma of this exercise, you can perform it uphill.

This also includes the “jump on one leg” exercise. It can only be practiced by those who are confident in the good condition of their muscles, ligaments and feet.

Safe exercise

  • hash race
  • run to the side – cross and side
  • run with straight legs, small steps
  • high hip run
  • running backwards on the stadium track
  • run in place
  • running with a quick heel pickup every 4 steps

Examples of simple SBUs that can be carried out in training

It is very important after performing this or that running exercise to run about 10-20 meters. This is necessary to “embed” the learned skills into your running technique.

If you want to improve your results from a distance and reduce the risk of injury, be sure to use SBUs in your training, but add them gradually, without overloading the body. Start with small volumes: for example, a series of 5-6 running exercises at 2 repetitions and lasting 15-20 seconds each.

Once you’ve mastered the basic level and are confident in your abilities, you can move on to more complex running exercises that suit your goals. However, the most reliable way is to perform SBU under the supervision or with the guidance of an experienced coach.

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