Friday, March 24, 2006

Running Advice Installment #5

As we approach higher mileages in our training and specifically as related to the long run, time commitments can make it difficult to do a run that takes 1-2 hours. In order to make this more manageable, it is possible to break up the long run into two shorter runs done in seperate segments. For example run 3 miles in the morning and 4 at night. While it is good to do the mileage all at once, you still get many of the benefits just by doing all the mileage on one day.

In the area of strength training, the core is an essential area of the body for general overall fitness as well as for your running health. The core consists of the abdominal muscles, lower back, quads, hamstrings, groin, and hip flexors. By performing some simple exercises, you can provide more strength and stability to your running as well as reduce the risk of injury.

Exercises for these areas:
-Abdominal muscles: crunches (raise body half way off ground from a laying down position, lifting the torso up.) Try to do 20 repetitions to start with
-Lower back: lay on stomach, lift legs, arms and torso so that only the stomach rests on the ground. Hold for a second then release. Do 10-15 reps. Be sure not to strain too hard or back injury can result.
-Quads: lay on back lift up one foot at a time about 6-8 inches off the ground and hold for 1 second, perform 20 reps.
-Hamstrings: roll over on stomach and lift legs one at a time 6-8 inches off the ground and hold for 1 second, perform 20 reps
-Groin: roll over on side and lift leg that is on the ground several inches off the ground. 20 reps
-Hip flexors: roll over on side and lift leg that is not touching the ground a few inches off the ground. 20 reps

These exercises will provide you with a solid core. Feel free to do additional reps or sets as you become acclimated to the exercises.
Happy running,

Coach Dre

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