KRÄFTIGUNGSÜBUNGEN FÜR LÄUFER

Wir zeigen euch 3 einfache funktionelle Übungen, die Laufverletzungen vorbeugen, die Laufökonomie verbessern und Spaß bringen.

Kräftigungsübungen für läufer

Wir zeigen euch 3 einfache funktionelle Übungen, die Laufverletzungen vorbeugen, die Laufökonomie verbessern und Spaß bringen.

David Schönherr , CURREX, Läufer, Jogger, Laufanfänger, richtig joggen lernen

IN KÜRZE

  • ÜBUNG 1: Ausfallschritt
  • ÜBUNG 2: Waden Dehnen & Heben
  • ÜBUNG 3: Standwaage

Viele Läufer wollen einfach nur laufen und von Kraft- oder Dehnungsübungen nichts wissen. Das ist nachvollziehbar, ist doch Laufen der schönste Sport der Welt. Jedoch sind besonders funktionelle Übungen extrem wichtig, um sich nicht zu verletzen. Zudem wird die Laufökonomie durch das zusätzliche Training gesteigert. Wir zeigen dir heute 3 einfache Übungen, die deine Muskelkraft erhöhen, deine Beweglichkeit steigern und gleichzeitig deine Koordination verbessern. Los geht's!

ÜBUNG 1: DER AUSFALLSCHRITT 

Dies ist eine funktionelle Übung, die sowohl die vordere Oberschenkelmuskulatur als auch die Gesäßmuskulatur kräftigt. Gleichzeitig wird die Hüfte mobilisiert. Halte Grundspannung. Spanne dafür deine Gesäß- und Bauchmuskulatur an. Dies verhindert, dass du ins Hohlkreuz fällst. Halte deinen Kopf und Oberkörper gerade.

Mache mit dem linken Bein einen großen Schritt nach vorne und Senke den gesamten Körper gerade nach unten ab. Achte darauf, dass das vordere Knie nicht nach innen oder außen kippt. Drücke dich nun wieder nach oben und mache den Schritt wieder zurück. Dann geht das rechte Bein direkt nach vorne. Am Besten machst du 10 Wiederholungen pro Seite, gönnst dir 15 Sekunden Pause und startest erneut. Wir empfehlen 2 Durchgänge. 

ÜBUNG 2: WADEN DEHNEN UND HEBEN

Diese Übung dehnt und stärkt die Waden gleichzeitig und ist die Geheimwaffe für alle Läufer mit Achillessehnenproblemen.

Wir benötigen eine kleine Stufe. Hier stellen wir uns drauf, sodass beide Fersen in der Luft hängen. Nun heben wir uns mit durchgestreckten Beinen nach oben. Oben angekommen lösen wir den linken Fuß von der Stufe ab. Die Ferse des rechtes Fußes senken wir nun langsam nach unten. Achte darauf, dass die Bewegung nAnschließend mit beiden Füßen wieder nach oben drücken. Am Besten machst du auch hier 10 Wiederholungen pro Seite, gönnst dir 15 Sekunden Pause und startest erneut. Wir empfehlen 2 Durchgänge. Als Steigerung kannst Du diese Übung mit zusätzlichem Gewicht ausführen.

ÜBUNG 3: STANDWAAGE

Die Standwaage fördert Gleichgewichtssinn, Koordination und Beinmuskulatur. Der sichere Einbeinstand ist essentiell für einen guten Laufstil, denn beim Laufen folgt ein Einbeinstand auf den anderen.

Wir starten aus dem aufrechten Stand mit etwa hüftbreit auseinander gestellten Füßen. Nun Verlagern wir unser Körpergewicht auf das linke Bein und heben Sie das rechte Bein gestreckt nach hinten an. Wir beugen uns mit geradem Rücken nach vorne - die Bewegung kommt dabei aus dem Hüftgelenk. Gleichzeitig heben wir den rechten Arm nach vorne an. Der Rücken und das rechte Bein bilden in der Endstellung eine Linie. Das Standbein kann auch leicht gebeugt werden. Versuchen Sie die Position 15 Sekunden zu halten. Anschließend wechseln wir das Standbein. Wiederhole diese Übung jeweils 5 mal mit jeder Seite.

David Schönherr, Laufanfänger, Insoles, CURREX, Runpro

Das ist unser Mini-Workout für dich, damit du kraftvoll, ökonomisch und verletzungsfrei deinen Lieblingssport - Laufen - genießen kannst. Viel Spaß beim Turnen und bleibt gesund!

Und wenn es doch mal in den Füßen zwickt oder die Knie schmerzen, lass es uns wissen. Die CURREX Einlegesohlen verteilen die Belastung auf deine Gelenke optimal und geben deinem Lauf den Extra-Boost. 

UNSERE BESTSELLER

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View of pair of red low profile BIKEPRO insoles, one standing on side to show top of insole, second insole set in front showing its profile while toe is facing opposite direction #1-wahle-dein-profil_low
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View of pair of blue high profile BIKEPRO insoles, one standing on side to show top of insole, second insole set in front showing its profile while toe is facing opposite direction #1-wahle-dein-profil_high
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€49,95
CURREX HIKEPRO insole with white and black camo base next to tan box with yellow insole inside #1-wahle-dein-profil_med
Woman taking a break from hiking to tie hiking shoe #1-wahle-dein-profil_med
Woman placing yellow medium profile CURREX HIKEPRO insoles into hiking shoes while standing near mountain cliff #1-wahle-dein-profil_med
Floating top view of yellow colored HIKEPRO medium profile insoles with white and black camo base #1-wahle-dein-profil_med
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View of pair of yellow medium profile HIKEPRO insoles, one standing on side to show top of insole, second insole set in front showing its profile while toe is facing opposite direction #1-wahle-dein-profil_med
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Base view of HIKEPRO medium profile insole pair with white arch support, gray heel pad, black forefoot cushioning pad, white and black camo base #1-wahle-dein-profil_med
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View of pair of red low profile HIKEPRO insoles, one standing on side to show top of insole, second insole set in front showing its profile while toe is facing opposite direction #1-wahle-dein-profil_low
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Base view of HIKEPRO low profile insole pair with white arch support, gray heel pad, black forefoot cushioning pad, white and black camo base #1-wahle-dein-profil_low
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Man outside placing CURREX HIKEPRO insoles into shoe before going on the hiking trail #1-wahle-dein-profil_high
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View of pair of blue high profile HIKEPRO insoles, one standing on side to show top of insole, second insole set in front showing its profile while toe is facing opposite direction #1-wahle-dein-profil_high
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CURREX HIKEPRO insole with white and black camo base next to tan box with yellow insole inside #1-wahle-dein-profil_med
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Woman placing yellow medium profile CURREX HIKEPRO insoles into hiking shoes while standing near mountain cliff #1-wahle-dein-profil_med
Floating top view of yellow colored HIKEPRO medium profile insoles with white and black camo base #1-wahle-dein-profil_med
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View of pair of yellow medium profile HIKEPRO insoles, one standing on side to show top of insole, second insole set in front showing its profile while toe is facing opposite direction #1-wahle-dein-profil_med
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Base view of HIKEPRO medium profile insole pair with white arch support, gray heel pad, black forefoot cushioning pad, white and black camo base #1-wahle-dein-profil_med
CURREX HIKEPRO informational video #1-wahle-dein-profil_med
CURREX HIKEPRO insole with white and black camo base next to tan box with red insole inside #1-wahle-dein-profil_low
Woman taking a break from hiking to tie hiking shoe #1-wahle-dein-profil_low
CURREX HIKEPRO red low profile insoles sitting next to hiking shoes and backpack near river #1-wahle-dein-profil_low
Floating top view of red colored HIKEPRO low profile insoles with white and black camo base #1-wahle-dein-profil_low
Floating base view of HIKEPRO low profile insoles with white arch support, gray heel pad, black forefoot cushioning pad, white and black camo base #1-wahle-dein-profil_low
View of pair of red low profile HIKEPRO insoles, one standing on side to show top of insole, second insole set in front showing its profile while toe is facing opposite direction #1-wahle-dein-profil_low
Top view of red colored HIKEPRO low profile pair of insoles #1-wahle-dein-profil_low
Base view of HIKEPRO low profile insole pair with white arch support, gray heel pad, black forefoot cushioning pad, white and black camo base #1-wahle-dein-profil_low
CURREX HIKEPRO informational video #1-wahle-dein-profil_low
CURREX HIKEPRO insole with white and black camo base next to tan box with blue insole inside #1-wahle-dein-profil_high
Woman taking a break from hiking to tie hiking shoe #1-wahle-dein-profil_high
Man outside placing CURREX HIKEPRO insoles into shoe before going on the hiking trail #1-wahle-dein-profil_high
Floating top view of blue colored HIKEPRO high profile insoles with white and black camo base #1-wahle-dein-profil_high
Base view of HIKEPRO high profile insole pair with white arch support, gray heel pad, black forefoot cushioning pad, white and black camo base #1-wahle-dein-profil_high
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View of pair of blue high profile HIKEPRO insoles, one standing on side to show top of insole, second insole set in front showing its profile while toe is facing opposite direction #1-wahle-dein-profil_high
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