This is the post for the abdominal exercises distance runners can use to get stronger “core sections”.
Links to the originating source are listed at the bottom. I have selected parts of these pages to give a more diverse workout since there are tons of different ways to work your midsection.
I suggest reading this page to get a general understanding on abdominal workouts/exercises. Keep in mind that everything should be in moderation and done in conjunction with a consultation with your doctor and coach before beginning any routine(s).
Intense core training has become essential for elite runners for good reason: It improves efficiency and endurance as it lowers injury risk. Dan Browne, a 2004 Olympic marathoner and a regular carpet-dweller at the 5 p.m. sessions, is quick to cite the benefits he’s experienced since beginning a regular regimen: “When I’m running, some of the muscles that used to fatigue don’t get tired as quickly, letting me run stronger and longer.”
The secret is stability. That’s because core strength is the primary force that controls motion in the hips and spine when you run. Think back to when you were learning to ride a bike. You’d wobble and maybe fall until your dad or mom placed a hand on your back. When you run, your core acts as that steadying hand. The stronger the muscles, the more stable your center–and the more efficient your running will be.
A strong core also helps address overuse issues. “If we don’t have a strong center, other muscles have to stabilize us,” says Toni Dauwalter, a physical therapist whose clients include 2004 Olympic 1500-meter specialist Carrie Tollefson. Over time, the extra work can lead to injury. Mahon cites a litany of problems relating to the lack of that steadying hand: patella tendinitis, piriformis syndrome, sciatica pain.
This is precisely why nearly every top runner busts through some core moves. But there is no industry standard. Michael Lavine, 1/10/2008 – Core Strength – How to Get Ripped Abs, Runnersworld.com
THE EXERCISES
1. The Stabilizer: (entire abdominal area) Think pushup position here, except your body weight should be resting on your forearms instead of your hands. Push your body to the “up” position, tighten your stomach, and keep your shoulders, back, buttocks, and heels in a straight line. Now hold for 60 seconds (1 minute). Repeat 2-3 times.
2. Captain’s ChairSit with your hands on the sides of the chair and shift most of your body weight onto your hands (as if you were trying to lift your butt off the chair). Then, keeping your knees bent, lift your thighs up off the chair a few inches and slowly lower them back down. Do two sets of 10 to 12 repetitions. For more difficulty hold each rep for 3-10 seconds depending on fitness level.
3. Floor Crunch: Lie on your back with your knees bent, feet flat on the floor. Place hands so that your fingers are by your ears (rather than cupping your head in your hands). Contract the abs and curl forward to lift both shoulders off the floor without tucking your chin to your chest (keep chin pointing up). Hold for two counts and then lower. Do two sets of 10 to 12 repetitions.
4. Vertical Leg Crunch Lie on your back and extend the legs up with knees slightly bent. Contract your abs so and raise up until your shoulder blades leave the floor. Keep your chin up; don’t pull on your neck. Keep the legs in a fixed position. Lift your torso toward your knees. Lower and repeat for 12-16 reps. This is similar to the “Impossible Toe” that we have adopted from the “8-Minute Abs” workout. Do either of these workouts, the form is essentially the same.
5. Plank/Side Plank Lie in a push-up position with your forearms on the ground, keeping your body in a straight line, your elbows directly below your shoulders, and your abdominals pulled in (top, right). Hold. Shift to your side, keeping the elbow directly under your shoulder and both feet on the floor, top foot in front. Lift your hips until your body is in a straight line. For all variations, start with 30 seconds, build to 2.5 minutes.
PHASE TWO – Hold plank as you have been, but lower and lift into a side plank for four sets of six reps, holding each rep for a count of four. The plank was originally used to test lower-back strength, says Kline, and if you can hold it for two-plus minutes, your likelihood of having lower-back problems is low.
1. Taken from: Eyestone, Ed. “Ab-solutely Necessary“. Runnersworld
2-3. Taken from: Sally Wadyka. “The Runner’s Six Pack” Runnersworld
4. Taken from: Elizabeth Quinn. “Vertical Leg Crunch Abdominal Exercise
5. Taken from: John Hanc. The Ultimate Workout for Runners Runnersworld.com
Basic objectives of various training activities. A nice resource for training and other middle distance related information.
