112 >> B U I L D YOUR STRENGTH

KEY >>

CORE TRAINING SETS

A predened number
of repetitions separated
A WELL-BAL ANCED TR AINING PROGR AM SHOULD by a short period of
INCLUDE SOME WORK ON S T RENG T HENING T HE restfor example, two
sets of ve repetitions.
MUSCLES OF YOUR CORE .
REPETITIONS
The number of times an
Although it may not seem the most obvious area of the physique
exercise should be repeated,
for runners to train, the core is important for running as well as for usually within a single
setreps for short.
other sports. Introducing core strength training into your schedule
helps your overall strength, power, and stability, as well as providing REST
The suggested length
some much-needed variety. of recovery period
between individual sets.

Q WHAT IS
THE CORE? Q WHY TRAIN
MY CORE?

A spine and the muscles of A the power, stability, and

The core consists of the Strong core muscles generate

the hips, abdomen, and back mobility that are crucial in

(see pp.1619). 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.
demanding, dynamic sports
such as running. A strengthened
core will also aid the transfer of
power through the kinetic chain
(see p.11) and help reduce your
susceptibility to injury.
 CORE TRAINING << 113

BEGINNERS PROGRAM
This introductory program is AIM OF PROGRAM DEVELOP BASIC MUSCULAR STRENGTH AND POWER
suitable for runners with
less than 2 months of DURATION OF PROGRAM 23 TIMES PER WEEK FOR 24 WEEKS
resistance or core training EXERCISE SETS REPS REST
experience. It is made up of
1 BREATHING DRILL (P.127) 1 2030 BREATHS NONE
exercises of low to medium
intensity, and is intended to 2 LOWER BODY ROLL (P.114) 23 3 EACH SIDE 3060 SECS
build a foundation of core
3 DEAD BUG (P.115) 23 20 ALTERNATING SIDES 3060 SECS
strength on which to base
more advanced exercises, 4 GLUTE BRIDGE (P.116) 23 1215 3060 SECS
and to create a strong base
5 BREATHING DRILL (P.127) 1 2030 BREATHS NONE
to aid running performance.

INTERMEDIATE PROGRAM
The intermediate program is AIM OF PROGRAM DEVELOP STATIC STABILITY AND DYNAMIC CORE STABILITY
targeted at runners with
212 months of resistance DURATION OF PROGRAM 23 TIMES PER WEEK FOR 46 WEEKS
or core training experience. EXERCISE SETS REPS REST
The featured exercises are
1 HALF KNEELING CHOP (P.124) 1 1215 EACH SIDE 3060 SECS
mostly of medium intensity
and will help build your 2 SINGLE LEG GLUTE BRIDGE (P.117) 23 1215 EACH SIDE 3060 SECS
core stability to a greater
3 BIRD DOG (P.115) 23 20 ALTERNATING SIDES 3045 SECS
level. It is suitable for
runners competing in 4 REVERSE BACK EXTENSION (P.121) 23 1215 3045 SECS
medium-distance events.

ADVANCED PROGRAM
You should undertake AIM OF DEVELOP STRENGTH, POWER, AND DYNAMIC
this program if you PROGRAM CORE STABILITY
are an experienced runner
DURATION OF PROGRAM 23 TIMES PER WEEK FOR 46 WEEKS
with more than 1 year of
resistance or core training EXERCISE SETS REPS REST
experience, and can complete
1 MEDICINE BALL SLAM (P.123) 35 57 90 SECS
similar exercises with good
form (correct movement and 2 BARBELL GLUTE BRIDGE (P.117) 3 610 6090 SECS
body position). It is intended 3 STANDING CHOP (P.124) 23 1012 60 SECS
to give you a high level
of core stability suitable 4 STICK CRUNCH (PP.12627) 2 1012 4560 SECS
for running races of longer 5 SPRINTER CRUNCH (P.118) 2 1220 ALTERNATING SIDES 4560 SECS
distances.
114 >> B U I L D YOUR STRENGTH

01/ LOWER BODY ROLL TARGET MUSCLES

This lower body rolling pattern aims to enhance your hip mobility Transverse abdominis
and stability, while working your core. Increased control of your Obliques
pelvis and spine will improve your overall running efficiency, and Pelvic oor

stronger core muscles will help make your breathing more effective
when you run.

Keep your feet neutral

1
Stretch your
Lie at on your back with your feet together.
back slightly
Align your shoulders, hips, and knees. Stretch
your hands up over your head.

Bend your knee at

a 90-degree angle

Keep your arms straight

2
Bend your right leg up toward your chest until the knee
is level with your hips. Reach your leg across your body,
rotating your hips in the direction of the roll. Let your
upper body follow your hips until you roll over.

Keep your head tucked

between your arms

3
To continue the roll, extend your left leg upward and
diagonally across the back of your body. Let your upper body
remain on the oor until your lower body pulls it over. Rest,
then roll in the opposite direction.