Four tests to determine if you are suitable for running
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How to determine if your body is perfect for running requirements? The following four tests, if you have difficulty doing one of the actions, you can practice this action on non-running days and gradually increase the weight or number of times.
Test one: hamstring flexibility
Use a stretched rope or towel around the lap to stretch the hamstring straight. Try to lift one leg up 90 degrees to the body, hold it for a few seconds, and then change the other leg.
If you can't reach 90 degrees, put down the rope, repeat the stretching action, gently press your leg back towards the chest, and do both feet twice. If you want to achieve better results, do this stretching every day.
Test two: core muscle stability
Try to do 20 sit-ups in a row, using only abdominal muscle strength.
If you can't do this, you can do the following: bend your knees 90 degrees, contract your chin, then lean forward and close your knees, apply pressure to your abdomen, and keep your hips and upper body out of contact with your legs. Do two groups of 10 to 20 each. If you want to achieve better results, you can straighten your arms upwards and do two sit-ups in groups of 10 from each.
Test three: upper body strength
Do 10 standard sit-ups, hips are not loose, men need to do 20.
If you can't do it, do the following exercises. Hold a dumbbell with 1 to 8 pounds of weight in each hand, bend the elbow, and place the elbow on the hip. Raise the fist to the chin in rapid rotation. Do a group of 10 seconds each time. To achieve better results, increase each group time to 20 seconds.
Test four: leg strength
Raise the leg 45 degrees forward and lower it. The feet do not touch the ground and do 20 lifts and then lower them.
If this is not possible, try to touch the ground each time you lower your feet and try 20 times. If you can finally complete 20 leg lifts, you can tie 1 to 2 pounds of weight on your ankle and try 20 more. To maximize the effect, the ankle tied 3 pounds in weight.