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Core Training For Runners
Below is a core training plan from Dr. Michael Fredericson and Tammara Moore as recommended in the book "The Runner's Body".
http://www.solpt.com/images/Coretraining.pdf
Don't say I never give you anything. Merry Christmas.
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Comments
Saved on computer to read at a time I feel less fat!!!
Cheers Moraghan, Merry Christmas!
Thanks for that Moraghan! Interesting...years ago (over 20!) I wrote an exercise programme for steeplechasers in my club: I must dig it out. It was hand-written/drawn some time before the advent of computers and such terms as core stability...however from what I remember I emphasised..core stability!
You seem to be building up lots of strength from the sessions I have read about on the daily thread and your Masters 1500 thread: I reckon you would have a better chance of medalling at the steeplechase!!! (Not to denigrate your chances of doing well over your chosen distance...and as I have mentioned before I reckon you also have a good 5k in you).
Let us know if you were miles ahead of your time with your drawings!
Ha ha - I used to be a decent long jumper but my appalling flexibility would mean my trail leg would never make it over! In fact, I don't think I can think of a more unpleasant event - apart from a track 10k maybe.
The strength work is just so I can run faster later on - only another 15 weeks of base to go before the fun begins! We'll see if it has just made me slow....
Moraghan
Thank you i too have saved it and will look at in detail later, i have already started Core training aimed at runners. The Side plank is the one i most have difficulty with but then i know my core is shocking
Also re "my appalling flexibility would mean my trail leg would never make it over!". Anything that I may say now would obviously be in very poor taste!
There's rather too much of ungainly fat on my midriff at the moment. It'll shift with decreasing mince pie intake and increasing mileage though.
almost didn't click on it as I thought it would be to advance for me......but did and reading it it seemed like something I could do.
Thanks
I do a few of the exercises already, just by chance. I'm going to give the whole thing a go tonight.
I do think core strength is one of the most misunderstood / underappreciated areas of running.
Excellent! Thanks Moraghan
This is one of the best articles about core exercises I have seen. Pages 26 and 27 really good - the authors actually explain about order of recruitment, and emphasis the importance of getting the basic exercises correct and 'into' one's body before moving on to more complicated moves.
I've done most of them at one time or another and can vouch for their efficacy. You gotter keep at it though, it's very easy to slip back into old postural habits - especially the older one gets. I was demoted back to the basic stuff last year and am currently having fun (or something) with the likes of the one legged bridge and various one leg balances.
Here - try this link
http://www.coachr.org/core_stabilisation_training_for.htm
hi Moraghan,
the link seems to have disabled, and even searching google and their website I can't find it.
Anyone else having an issue with it?
Al
ALD - yes that's the one.
As some people I know have already started their Christmas countdown here are some more exercises.....the v-sit based ones are particularly good:
Core H Routine
Mix things up, keep the body challenged.
I can vouch for "Core H Routine", having made (most of ) it part of my regular core work-out. The various v-sit exercises do get easier and I can definitely feel more lumpy bits where a 6 pack should be emerging. I've decided to take out the back hyper with scissor legs, cos my knees weren't appreciating the lateral movements. I'd be cautious of this one if your knees are anything like mine.
Hardest exercise for me starting out was the lateral plank (shaking like a shitting dog, I was...) but this has come on a treat so it must be working.
I've started doing the Core H Routine too, after Moraghan mentioned it on the Middle Ground thread where I quietly lurk. Trying to make it a regular habit rather than something I have to remember to do, but you can definitely feel it afterwards.
Another vouch for Core H from me. I don't do the whole thing but what I do has improved immeasurably.
Ah, see, you've ruined it nowBRAVO!