Do exercises that activate muscle groups and physical exercises for short periods of 2-3 minutes per exercise but at the threshold of exertion to improve the movement.
Most runners today still have to work 8 hours a day, some even have to work quite tiring night shifts, so the question is how little time is reasonable to exercise here.
Important Note: Only spend a maximum of 8-10 minutes warming up the main muscle groups, if your workout is only 30-45 minutes.
- These are basic warm-up and stretching movements. If you do a full workout of 15-20 minutes, choose exercises to warm up the main muscle groups and don’t forget to stretch.
- After warming up, practice jumping rope exercises for about 2 minutes, jumping jacks or jumping jacks for 2-3 minutes, resting for about 1 minute, adding push up exercises for about 2-3 minutes, back muscles for about 2-3 minutes.
Jump rope exercise
Triple jump exercise
Abdominal, back, and flank exercises
Stretch after exercise
If you practice that much in one morning, the amount of exercise will increase, and it’s extremely good for runners.
On the weekends, run a longrun, you can take the mark from 5km onwards, in week 2, increase the km.
If you practice discipline, you will also improve and run without feeling tired and exhausted.
