Strength is the basis of explosive power, and the probability of running injury will be much lower after strength comes up. Training movements mainly focus on squats and hard pulls commonly used in fitness.
2. Explosive training: Few amateur runners pay attention to explosive training, such as narrow distance high pull, high flip, low snatch, squat jump and so on. Because the above actions need a certain strength foundation and skill, you can choose 1 to 2, and the weight can also be reduced. For example, you can do a squat jump with an empty bar.
3. Special strength training: For the parts that are easy to be injured or very important for acceleration during running, such as hamstring muscle, gluteal flexor muscle, adductor muscle and calf muscle.
4. Intensive training: it is also based on improving explosive power, which is very common in sports that require speed, such as running and boxing. Training actions include: jumping on the ground, exercising tendons (connecting muscles to connective tissue of bones), and jumping with legs apart.