Wednesday, 11 May 2016 15:25

Build your Strength

AS YOUR RUNNING BECOMES MORE ADVANCED, YOUR STRENGTH IS INCREASINGLY IMPORTANT FOR GETTING THE BEST OUT OF YOUR TRAINING AND YOUR PERFORMANCE. THIS CHAPTER CONTAINS A SELECTION OF CORE STRENGTH AND RESISTANCE TRAINING EXERCISES TAILORED TO RUNNERS—USE THESE TO DEVELOP YOUR STRENGTH AND TAKE YOUR RUNNING TO THE NEXT LEVEL.

CORE TRAINING

A WELL-BAL ANCED TR AINING PROGR AM SHOULD INCLUDE SOME WORK ON STRENGTHENING THE MUSCLES OF YOUR CORE.

Although it may not seem the most obvious area of the physique for runners to train, the core is important for running as well as for other sports. Introducing core strength training into your schedule helps your overall strength, power, and stability, as well as providing some much-needed variety.

WHAT IS THE CORE?

The core consists of the spine and the muscles of the hips, abdomen, and back. These muscles interact to stabilize the spine, providing a solid base for the legs and arms. The core holds internal organs in place and creates pressure in the abdominal cavity.

WHY TRAIN MY CORE?

Strong core muscles generate the power, stability, and mobility that are crucial in demanding, dynamic sports such as running. A strengthened core will also aid the transfer of power through the kinetic chain and help reduce your susceptibility to injury.

BEGINNERS’ PROGRAM

This introductory program is suitable for runners with less than 2 months of resistance or core training experience. It is made up of exercises of low to medium intensity, and is intended to build a foundation of core strength on which to base more advanced exercises, and to create a strong base to aid running performance.

INTERMEDIATE PROGRAM

The intermediate program is targeted at runners with 2–12 months of resistance or core training experience. The featured exercises are mostly of medium intensity and will help build your core stability to a greater level. It is suitable for runners competing in medium-distance events.

ADVANCED PROGRAM

You should undertake this program if you are an experienced runner with more than 1 year of resistance or core training experience, and can complete similar exercises with good form (correct movement and body position). It is intended to give you a high level of core stability suitable for running races of longer distances.

Taken From "The Complete Running and Marathon Book" -- OmRiyadat