Core
work is key to successful distance running.
A strong stable core is what allows good runners to hold their form and
maintain proper breathing patterns late in the race when fatigued. It also helps stabilize your running form and
make you less prone to injury. It is important to include Core Training in your routine. While I like to make Core Training a segment of several workouts each week you can do these exercises without a warmup while watching TV in 20 minutes or less.. If you haven’t been
doing core begin with 20 seconds “on” and then 5-10 seconds off. Over a period of weeks work up to 45-60
seconds “on.” Do all (yes all) of the
exercises in succession.
Bicycle Crunches – lying on back, hands behind head,
curl and rotate trunk while touching R elbow on L knee, L elbow is touching the
ground and R leg is straight, repeat with opposite side
Push-Up + 1-Arm Rotation – between push-up reps rotate the
body to left, lifting the left arm straight in the air, the body will be in a
“T” position, then place hand back on ground, perform a push-up and perform the
same procedure on the right side
Reverse Crunches – lying on back, hands at sides or
under low back, lift legs while straight, bend knees and pull towards chest,
low back will come off the floor
Bridge Marching – lying on back, hands at sides,
keeping feet flat on ground bend knees about 90 degrees, raise hips, alternate
lifting the L and R legs 2 to 3 inches while maintaining the hip up position
Push-Up + Alternating Arm Lift – while maintaining stable push-up
position lift the L arm straight forward, hold the position for 2 sec, keep
trunk stable, repeat for R side, keeping the feet shoulder width will help with
stability
Scissor Kicks – up and down – lying on back, hands at sides or
under low back, lift legs off the floor, flutter kick the legs just like
kicking in the pool
Leg Raise Holds - lying on back, hands at sides or
under low back, lifts legs with knees straight and hold
Russian Twists – while sitting on ground, knees 90
degrees, lean trunk back a few inches and rotate, make sure to turn head with
trunk, think about putting hands in back pockets
Push-Ups – self-explanatory, hands under
shoulders, keep elbows from flaring out to the sides
Scissor Kicks – side to side – lying on back, hands at sides or
under low back, lift legs off the floor, move the legs back and forth like
scissor blades alternating which leg is on top and bottom
Superman Holds – lay face down on floor, arms
straight out above head, lift arms and legs about 3 to 4 inches and hold, keep
knees straight and contract glutes, reach out and be long!
1-Leg Bridge - lying on back, hands at sides, bend
R knee while keeping heel flat on ground, L leg stays straight, push R heel into
ground and raise hips, shoulders and back stay flat, L leg lifts but goes no
higher than R thigh, repeat process for opposite side, switch legs half way
through work time
Plank Holds – perform each plank hold
individually
1.
Right Side – support body on R elbow and trunk is in a sideways
position
2.
Left Side – support body on L elbow and trunk is in a sideways
position
3.
Front – laying face down
support the body on elbows
4.
Reverse / Back – with body facing upwards support the body on elbows
Straight Leg Sit-Ups – lay flat on back, hands behind
head, sit-up and touch elbows to knees while keeping knees locked, contrary to
popular belief this is NOT bad for the low back
Alternating Supermans - lay face down on floor, arms
straight out above head, lift R arm and L leg simultaneously, repeat for L arm
and R leg, keep knees straight and contract glutes, reach out and be long!
Push-Up + Alternating Arm AND Leg
Lift –
while maintaining stable push-up position lift the L arm straight forward and
raise R foot off floor 3 to 4 inches, hold the position for 2 sec, keep trunk
stable, DO NOT lean the hips side to side, repeat for R arm and L foot, keeping
the feet shoulder width will help with stability
Quad-Supermans – on hands and knees like a dog,
stabilize / lock the abs and back, lift the L arm straight forward and the R leg
straight out behind you, stay stable and don’t wobble, repeat for the R arm and
L leg
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