Tag Archives: Strength training for runners

3 Helpful Core Exercises for Runners

By: Geoff Rubin, Fitness Propelled, CPT/CIFT/TRX II

All runners would agree that having strong legs is essential for their sport, but integrating core exercises into your overall routine is a must as you look towards becoming a more competitive runner. Full body, core and hip-focused exercises are a must if you want to stay injury-free and run to your best potential (Jon-Erik Kawamoto).

In a recent study from the Journal of Strength and Conditioning Research (Gottschall et al., 2013) examined the difference between isolation-type core exercises, like crunches, and compared them to integration-type core exercises that incorporated distal trunk muscle activation, like the pushup plank with alternating knees. The researchers found greater core muscle activation during the integration-type exercises and concluded “an integrated routine that incorporates the activation of distal trunk musculature would be optimal in terms of maximizing strength, improving endurance, enhancing stability, reducing injury, and maintaining mobility.”

 Let’s get started then and integrate some of these helpful core exercises listed below into our own routine.

Exercises:

1) Superman’s

How to: Start lying face down on a matt. Simultaneously raise your arms, legs, and chest off of the floor and hold this contraction for 3 seconds. Tip: Squeeze your lower back to get the best results from this exercise. Repeat about 10 to 15 repetitions with multiple sets.  

2) Russian Twists

How to: Grab a medicine ball, dumbbell, or weight plate and sit on the floor face up. Hold the weight straight out in front of you and keep your back straight (your torso should be at about 45 degrees to the floor). Explosively twist your torso as far as you can to the left, and then reverse the motion, twisting as far as you can to the right. That’s one rep. Repeat 10 – 15 repetitions, multiple sets.

3) Push-up plank with alternating knee tucks (to the abdomen)

How to: Go into the top of a pushup. Brace your abs and squeeze your butt to form a straight line from the top of your head to your ankles. Without moving your body, bring one knee into your chest. Do not round your back. Return the leg to the starting position and switch sides. Repeat 10 – 15 repetitions, multiple sets.

Sources:

Four Key Core Exercises For Runners – Linzay Logan http://running.competitor.com/2014/07/injury-prevention/four-key-core-exercises-for-runners_41874/4

The Crunchless Core Workout For Runners – Jon-Erik Kawamoto – http://running.competitor.com/2014/06/training/the-crunchless-core-workout-for-runners_78042/3

Google Images

 

 

 

 

5 Strength Training Exercises for Running Enthusiasts

Who knew that in order to increase running efficiency, lessen injury potential and develop more core and lower body stability that we need to incorporate “strength training” as opposed to just running more? Well, if you find yourself on the side of choosing to run more, you might want to consider adding a strength training component to your work out regime. Fitness Propelled has been examining preventative running practices, injury treatments and understanding common running injuries. Now, it is time to take our collective knowledge and become proactive by applying the exercises portrayed below. Recommended 3 sets of each @ time and repetitions listed.

1)      Reverse lunges with overhead presses:

Image

  • Hold a pair of dumbbells straight above your shoulders, with your arms straight and elbows locked. Step backwards with your left leg, and lower your body until your front knee is bent 90 degrees. Return to the starting position, and repeat with your right leg. That’s one repetition. 12-15 repetitions per set.

              i.      Muscles worked: quadriceps, hamstrings, gluteus, shoulders, core

2)      Planks:

Image

  • Prop yourself up on your elbows with your feet slightly apart. Make sure your body is aligned, your abdominal muscles are tight, and shoulders are directly above the elbows and down and back, not hunched up. Hold this position for 45 seconds to one minute per set. Gradually add time as your core gets stronger.

                   i.      Muscles worked: core, lower back, shoulders

3)      Stability ball back extensions:

Image

  • Lie face-down on a stability ball with your feet spread wide for balance. Your elbows should be bent with your hands lightly touching the ground for initial support. Squeeze your gluteus and lift your torso up until your body forms a straight line. As you lift your torso, allow your hands to come off the ground, keeping your elbows bent. Extend your arms overhead. Hold for one or two seconds. Release your arms and then your torso back down to the start position. That’s one rep. Aim for 12-15 repetitions per set. No stability ball? You can do the movement on an exercise mat: Raise your thighs and arms off the ground while your torso stays in contact with the ground.

                   i.      Muscles worked: lower back, glutes, middle back, shoulders

4)      Kettlebell squats w/ rotational twists

ImageHold the kettlebell with both hands in front of your chest. Stand with your feet hip-width apart. Push your hips back, and lower your body into a squat until your thighs are parallel to the floor. Press the kettlebell above your head to the right shoulder rotating through your abdomen, return the kettlebell to the original position and repeat to the left shoulder. 12-15 repetitions per set.

                       i.      Muscles worked: glutes, quads, hamstrings, lower back, upper back, shoulders

5)  Stability ball hip extensions or gluteus bridges

Image

  • Lie on your back on the floor, and place your calves on a stability ball. Extend your arms to your sides to help support and balance your body. Push your hips up so that your body forms a straight line from your shoulders to your knees. Without allowing your hips to sag (keep with your body at all times), roll the ball as close as you can to your hips by bending your knees and pulling your heels toward you.

                  i.      Muscles worked: hamstrings, gluteus, core

 

Let us be your one stop shop for fitness. Check out http://www.fitnesspropelled.com

Follow us on Twitter @ FPropelled

Like us on Facebook @ https://www.facebook.com/FitnessPropelled