{"id":169498,"date":"2026-10-19T14:36:54","date_gmt":"2026-10-19T12:36:54","guid":{"rendered":"https:\/\/novanews.co.za\/rooirose\/?p=169498"},"modified":"2026-10-19T14:36:54","modified_gmt":"2026-10-19T12:36:54","slug":"kom-weer-aan-die-draf","status":"publish","type":"post","link":"https:\/\/novanews.co.za\/rooirose\/kom-weer-aan-die-draf\/","title":{"rendered":"Kom weer aan die draf"},"content":{"rendered":"<p class=\"_text_1hgab_2\">As jy jare laas jou drafskoene aangetrek het en graag weer aan die gang wil kom, is dit noodsaaklik om eers &#8216;n stewige grondslag te bou voordat jy weer begin. Hardloop vereis krag, stabiliteit en uithouvermo\u00eb, veral in jou onderlyf en kern. Jason Dunning van Nutritional Performance Labs deel vyf belangrike oefeninge om jou te help om die nodige krag en stabiliteit te herwin, wat &#8216;n gladde en beseringsvrye oorgang na hardloop sal verseker.<\/p>\n<ol>\n<li class=\"_text_1hgab_2\"><strong>Split squats<\/strong> (hurksitte), die Bulgaarse styl of die gewone, is hoe jy krag en balans in jou onderlyf kry. Hierdie oefening boots die enkelbeen-aksie van hardloop na, wat jou kwadriseps, dyspiere en boudspiere versterk. Bulgaarse split squats, met die agtervoet opgelig, voeg intensiteit by, terwyl gewone split squats of lunges ideaal vir beginners is. Vir meer van &#8216;n uitdaging, probeer jump lunges vir bykomende voordele.\n<div id=\"attachment_169503\" style=\"width: 510px\" class=\"wp-caption aligncenter\"><img loading=\"lazy\" decoding=\"async\" aria-describedby=\"caption-attachment-169503\" class=\"size-medium wp-image-169503\" src=\"https:\/\/novanews.co.za\/rooirose\/wp-content\/uploads\/2026\/10\/20261019-Split-Squats-500x374.png\" alt=\"Hurksitte\" width=\"500\" height=\"374\" \/><p id=\"caption-attachment-169503\" class=\"wp-caption-text\">Hurksitte<\/p><\/div>\n<p>&nbsp;<\/li>\n<li class=\"_text_1hgab_2\"><em><strong>Squats<\/strong> <\/em>is noodsaaklik om krag in jou kwadriseps, dyspiere, boudspiere en kern te bou. <strong>Barbell squats<\/strong>, met ekstra gewig, is ideaal om die krag te ontwikkel wat jy vir hardloop nodig het. As jy nie vir gewigte gereed is nie, is liggaamsgewig-squats &#8216;n uitstekende alternatief. Jump squats, veral, help om plofbare krag te bou, wat vinniger hardloopspoed kan beteken.\n<div id=\"attachment_169500\" style=\"width: 510px\" class=\"wp-caption aligncenter\"><img loading=\"lazy\" decoding=\"async\" aria-describedby=\"caption-attachment-169500\" class=\"size-medium wp-image-169500\" src=\"https:\/\/novanews.co.za\/rooirose\/wp-content\/uploads\/2026\/10\/20261019-Barbell-squats-500x476.png\" alt=\"Squats\" width=\"500\" height=\"476\" \/><p id=\"caption-attachment-169500\" class=\"wp-caption-text\">Squats<\/p><\/div>\n<p>&nbsp;<\/li>\n<li class=\"_text_1hgab_2\"><strong>Roemeense enkelbeen-<em>deadlifts<\/em><\/strong> is baie belangrik om jou dyspiere te versterk en balans te verbeter. Hierdie oefening is op die boudspiere en lae rug gerig. Dis noodsaaklike liggaamsgedeeltes wat help om jou pelvis tydens hardloop te stabiliseer. Om een been op &#8216;n slag te oefen, help om spierwanbalanse reg te stel en verbeter hardloopdoeltreffendheid, wat die risiko vir beserings verminder.\n<div id=\"attachment_169501\" style=\"width: 510px\" class=\"wp-caption aligncenter\"><img loading=\"lazy\" decoding=\"async\" aria-describedby=\"caption-attachment-169501\" class=\"size-medium wp-image-169501\" src=\"https:\/\/novanews.co.za\/rooirose\/wp-content\/uploads\/2026\/10\/20261019-Deadlifts-500x416.png\" alt=\"Roemeense enkelbeen-deadlifts\" width=\"500\" height=\"416\" \/><p id=\"caption-attachment-169501\" class=\"wp-caption-text\">Roemeense enkelbeen-deadlift<\/p><\/div>\n<p>&nbsp;<\/li>\n<li class=\"_text_1hgab_2\"><em><strong>Step-ups<\/strong><\/em> is &#8216;n eenvoudige dog doeltreffende oefening om beenkrag en ko\u00f6rdinasie op te bou. Dit boots die opwaartse beweging van hardloop na, en berei jou bene vir die herhalende aksie voor. Begin met liggaamsgewig op &#8216;n bank of platform totdat jy gemaklik voel om handgewigte vas te hou terwyl jy krag bou.\n<div id=\"attachment_169504\" style=\"width: 326px\" class=\"wp-caption aligncenter\"><img loading=\"lazy\" decoding=\"async\" aria-describedby=\"caption-attachment-169504\" class=\"size-medium wp-image-169504\" src=\"https:\/\/novanews.co.za\/rooirose\/wp-content\/uploads\/2026\/10\/20261019-step-ups-316x600.png\" alt=\"Step-ups\" width=\"316\" height=\"600\" \/><p id=\"caption-attachment-169504\" class=\"wp-caption-text\">Step-ups<\/p><\/div>\n<p>&nbsp;<\/li>\n<li class=\"_text_1hgab_2\">&#8216;n Sterk kern is belangrik vir behoorlike hardloopvorm en om beserings te voorkom. <strong>Planke<\/strong> oefen jou hele kern, terwyl bird dog-oefeninge beter vir beginners is, wat kernkrag bou terwyl jy jou balans verbeter. Albei oefeninge sal jou help om jou pelvis te stabiliseer, wat die risiko van lae rugpyn verminder.\n<p><div id=\"attachment_169502\" style=\"width: 510px\" class=\"wp-caption aligncenter\"><img loading=\"lazy\" decoding=\"async\" aria-describedby=\"caption-attachment-169502\" class=\"size-medium wp-image-169502\" src=\"https:\/\/novanews.co.za\/rooirose\/wp-content\/uploads\/2026\/10\/20261019-Plank-500x138.png\" alt=\"Planke\" width=\"500\" height=\"138\" \/><p id=\"caption-attachment-169502\" class=\"wp-caption-text\">Planke<\/p><\/div><\/li>\n<\/ol>\n<p class=\"_text_1hgab_2\"><em>Bron: Jason Dunning, hoof van navorsing en ontwikkeling by Nutritional Performance Labs (NPL). Besoek <a class=\"_link_tgroq_10\" tabindex=\"0\" role=\"link\" target=\"_blank\" rel=\"noopener noreferrer\" data-testid=\"markdown-link\">www.npl.za.com<\/a> vir meer inligting.<\/em><\/p>\n<p>&nbsp;<\/p>\n<p><strong>Lees ook:<\/strong> <a href=\"https:\/\/novanews.co.za\/rooirose\/oefen-jouself-fiks-en-sterk\/\">Oefen jouself fiks en sterk | rooi rose<\/a><\/p>\n","protected":false},"excerpt":{"rendered":"<p>As jy jare laas jou drafskoene aangetrek het en graag weer aan die gang wil kom, is dit noodsaaklik om eers &#8216;n stewige grondslag te bou voordat jy weer begin. Hardloop vereis krag, stabiliteit en uithouvermo\u00eb, veral in jou onderlyf [&hellip;]<\/p>\n","protected":false},"author":67,"featured_media":169505,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[2951,667],"tags":[98804,98805,195,4982],"class_list":["post-169498","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-fiksheid","category-gesondheid","tag-kondisionering","tag-squats","tag-oefen","tag-draf"],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v28.6 - https:\/\/yoast.com\/product\/yoast-seo-wordpress\/ -->\n<title>Kom weer aan die draf | rooi rose<\/title>\n<meta name=\"description\" content=\"Hier is vyf belangrike oefeninge om jou te help om die nodige krag en stabiliteit te herwin, wat &#039;n beseringsvrye oorgang na hardloop sal verseker.\" \/>\n<meta name=\"robots\" content=\"index, follow, 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