Treino de Força

Um dos aspectos que tenho tido mais dificuldade é no treino de força, principalmente core que sempre pensei que fosse o mais importante.  Contudo, com a leitura do livro "The Cool Impossible", o treino de força nos membros inferiores, dos pés aos glúteos, ganharam uma forte importância, quando estavam relegados para alguns treino de rampas (que não deixam de ser importantes).

Para atingir estes músculos, são sugeridos diversos exercícios só num apoio, tal como sugerido pelo treinador Paulo Colaço, na sua entrevista ao TSF Runners, com um auxílio de uma "slant board", um disco de estabilidade e Bastões de Trekking.

Noutro post colocarei uma foto de alguns exercícios a serem realizados por mim!

Junto as imagens dos utensilios retirados do site Running with Eric, e uma imagem da adaptação que pedi à Cerci de Lisboa para efectuar.

A segunda parte do treino de força sugerido pelo Eric Orton no seu livro incide no Core, através do uso de uma bola de pilates. Aqui encontrei muitas dificuldades para conseguir fazer os exercícios pelo que decidi dar um passo atrás e começar por algo mais simples.
Encontrei um bom artigo na Runner's World com um circuito curto mas que irá servir de base para depois passar para os exercício mais complexos com a bola de Pilates:

Superman

What It Hits: transversus abdominis (deep abs) and erector spinae (lower back)

Start facedown on the floor, with your arms and legs extended out front. Raise your head, your left arm, and right leg about five inches off the floor. Hold for three counts, then lower. Repeat with your right arm and left leg. Do up to 10 reps on each side.

Keep It Honest: Don't raise your shoulders too much.

Make It Harder: Lift both arms and legs at the same time.

Bridge

What It Hits: glutes and hamstrings

Lie faceup on the floor, with your knees bent 90 degrees, your feet on the floor. Lift your hips and back off the floor until your body forms a straight line from your shoulders to your knees. Hold for five to 10 seconds. Lower to the floor and repeat 10 to 12 times.

Keep It Honest: Squeeze your glutes at the top of the movement, and don't let your spine sag.

Make It Harder: Straighten one leg once your hips are lifted.

Metronome

What It Hits: obliques

Lie faceup on the floor with your knees bent and raised over your hips, with your ankles parallel to the ground, your feet lifted, and your arms extended outward. Rotate your legs to the left side, bringing your knees as close to the floor as possible without touching.
Return to the center, then move your knees to the right side. Do 10 to 12 reps on each side.

Keep It Honest: Make sure not to swing your hips or use momentum; start the movement from your core and continue to move slowly from side to side.

Make It Harder: Keep your legs straight.

Plank Lift

What It Hits: transversus abdominis and lower back

Begin facedown on the floor, propped up on your forearms, with knees and feet together. With your elbows under your shoulders, lift your torso, legs, and hips in a straight line from head to heels. Hold for 10 seconds. Raise your right leg a few inches, keeping the rest of the body still. Lower and repeat with your left leg.

Keep It Honest: Pull in your belly and don't let your hips sag.

Make It Harder: Extend the time of the exercise. Each time you lift your leg, hold it for 15 to 20 seconds.

Side Plank

What It Hits: obliques, transversus abdominis, lower back, hips, and glutes

Lie on your right side, supporting your upper body on your right forearm, with your left arm at your left side. Lift your hips and, keeping your body weight supported on the forearm and the side of the right foot, extend your left arm above your shoulder. Hold this position for 10 to 30 seconds. Switch sides and repeat.

Keep It Honest: Keep your hips up; don't let them sag.

Make It Harder: Support your upper body with your right hand, instead of your forearm.