Core Training for Faster Running

TRAINING YOUNG ATHLETES 1 Core Training for Faster Running

Publisher: Jonathan A. Pye Editor: John Shepherd and Patrick Dale Designer: Charlie Thomas

The information contained in this publication is believed to be correct at the time of going to press. Whilst care has been taken to ensure that the information is accurate, the publisher can accept no responsibility for the consequences of actions based on the advice contained herein.

All rights reserved. No part of this publication may be reproduced, stored in a retrieval system, or transmitted in any form or by any means, electronic, mechanical, photocopying, recording or otherwise without the permission of the publisher. Regular core training will make you a faster and stronger runner Your core - that’s your back, abdominals and hip musculature - acts as a transmission between your limbs. It absorbs the energy your arms and legs generate when you’re running. A weak transmission aka core will result in valuable running power being lost in twisting and turning movements. Having a strong and specifically conditioned core will prevent this and will also reduce your risk of injury - such as lower back and even knee and ankle problems. If your core is strong then the rest of your body will be ‘anchored’ and itself less likely to be strained, you’ll be more in control of your movements and a better-balanced runner. There are multitudes of ways to train your core: you can use, for example, body weight exercises, weights, suspension trainers, wall bars and items of kit you may not have heard of yet, such as Tornado balls. We cover these and many more methods in this special report. Each practical section provides you with numerous exercises and explains their relevance to running - some also include suggested workouts. Photos and exercise tips ensure that you will be able to perform these exercises without misunderstanding. In the first section we set the scene by explaining what your core muscles are and do - so you can then reference the exercises in the subsequent chapters accordingly and select those most appropriate for your training needs.

John Shepherd and Patrick Dale

Contents 1. Understanding your core 4

2. Core training - during your warm up 9

3. Core training - with weights 13

4. Core Training - on a Swiss Ball 15

5. Core Training - with Medicine balls and power bags 18

6. Core Training - with a Tornado Ball 23

7. Core Training - with a suspension trainer 25

8. Core Training - using wall bars 27

9. Core Training - with resistance bands 29

10. Core Training - anywhere! 31 1. Understanding your core

Key terminology used in this section and the report ●●Spine - your back bone consists of 33 individual bones ●●Vertebra - the individual bones of the spine (plural: vertebrae) ●●Intervertebral disks - pads of cartilage between each vertebra ●●Ligament - soft tissue that connects bone to bone ●●Tendon - soft tissue that connects muscle to bone ●●Core - collective term for muscles of the abdomen, waist (hips) and lower back ●●Lumbar spine - lower back consisting of 5 vertebrae ●●Thoracic spine - mid back consisting of 12 vertebrae ●●Cervical spine - neck consisting of 7 vertebrae

What is the Core? There are a number of terms used in conjunction with the muscles of your mid-section and this can lead to much confusion. The term abdominals (or abs) is used and is often misused when describing the muscles that make up your middle. For simplicity and clarity, from now on you will see the term core used to collectively describe the muscles that surround your midsection. Anything else for example, abdominals or abs, is referring to an individual muscle within the complex of muscles making up your midsection. You’ll see these names used in terms of the specific muscles an exercise targets, next to ‘targets’ in the exercise descriptions.

The core is the collective term used to describe the muscles that control the movement of your spine. These muscles are capable of working alone but are often required to work in synergy when supporting your spine. There are three distinct layers of core musculature.

The Deep Layer The deep layer consists of tiny muscles that connect each of your vertebrae and control the movement of the individual bones that make up your spine. Also referred to as position sense muscles, these vertically, diagonally and horizontally arranged structures connect each vertebra to its neighbour. Although you won’t be targeting these micro- muscles during any of your core workouts, you can be assured that the ‘inerspinalis’, ‘rotatores’ and ‘intertransverserii’ will be doing all they can to keep each of your vertebrae individually aligned.

The Middle Layer Sometimes referred to as the inner unit, the middle layer plays a vital part in spine stability. Whilst not responsible for any gross spinal movements, the inner unit is made

CORE TRAINING FOR FASTER RUNNING 4 up of four major muscles that contract inwardly to create intra abdominal pressure. Intra-abdominal pressure or IAP for short supports your spine from the inside in much the same way that pumping air into a football gives it shape and makes it solid. We use these muscles when we ‘brace’ our midsection when we move. Bracing is however vital for all physical performance, midsection appearance and spinal health and is something you need to do during every exercise within this plan.

Bracing Bracing creates intra-abdominal pressure to support your spine from within. Back in the days when man was roaming the savannahs and hunting for food, we braced automatically whenever we needed to perform any kind of dynamic movement. Nowadays, because of our predominately sedentary lifestyles and the supportive environment in which we live, with for example, chair backs, car seats, exercise machines and so on, many of us have lost the ability to brace automatically, so we need to re-learn this vital skill.

How to Brace 1. Tense your abdominals as if expecting a ‘gut punch’. Don’t pull your belly in but rather squeeze your midsection tight. Avoid leaning forwards. 2. ‘Pull up’ your pelvic floor by pretending you are trying to stop the flow of urine. 3. Take a shallow in-breath.

Congratulations! You are now braced and creating lots of intra-abdominal pressure to support your spine. As you inhale, you should feel the whole of your midsection solidify and become strong. Exhale and you’ll feel the pressure in the abdominal cavity dissipate. The idea of bracing is that you time your inhalations so that IAP is highest when you need it, for example, when you descend into a squat and least when you are between reps and the weight is over your base of support, for example, when you are stood upright between repetitions of the squat. As a general rule, to maximise IAP when you most need it, inhale into the hardest part of an exercise and exhale out of it.

Muscles of the Inner Unit The inner unit or middle layer is, as mentioned, made up of four muscles. Just like the position sense muscles, these muscles are worked during every core exercise. A strong inner unit will a) enhance spinal health, b) improve your midsection performance and c) contribute to your appearance by creating a much tighter waist-line. The four muscles of the inner unit are the diaphragm - your primary breathing muscle, your transverse abdominis which encircles your abdominal contents and the multifidis which runs up your spine and the muscles of the pelvic floor which supports your internal organs from below. These muscles form a cylinder with the diaphragm at the top, the pelvic floor at the bottom and transverse abdominis and multifidis providing the sides.

The Outer Layer Responsible for major spinal movements, the outer layer of muscles are the ones that will be targeted during your core workouts and are the large muscles that are generally thought of as the ‘show’ muscles. There are four main outer layer muscles.

CORE TRAINING FOR FASTER RUNNING 5 Rectus Abdominus: Rectus abdominus is the muscle located on the front of your abdomen and is responsible for that elusive six-pack appearance. The rectus abdominus or abs for short is a long muscle that starts on the front of your pelvis and extends all the way up to your lower ribs and sternum. The six-pack appearance comes from the ligaments that criss-cross the abs dividing it vertically and horizontally. These ligaments, called linea alba or white lines, become more visible as you get leaner. The rectus abdominis is responsible for flexing your spine forwards for example, when performing crunches, and also works when you bend to the side in an action called lateral flexion, eg when performing dumbbell side bends.

Erector Spinae: Running up either side the rear of your spine, the erector spinae is actually eight individual muscles that overlap one another and extend from the base of your pelvis to the nape of your neck and skull. These muscles are responsible for extending your spine backwards and also lateral flexion. Interestingly, the erector spinea, although not an abdominal muscle, make a big contribution to the function of your core by holding you upright in good posture. Lean forwards and your abdominals will bow outwards. Stand up straight and your abdominals flatten out. In addition, strong erector spinae muscles also help promote spine health, especially in your lower back or lumbar vertebrae.

Obliques: These muscles make up the sides of your midsection and are best thought of as your waist muscles. You have three sets of oblique muscles - external, internal and transverse - on each side of your waist which start on your spine and curve around to your ribs and pelvis. The obliques work together to rotate your spine and to flex your spine laterally i.e. sideways and also contribute to forward flexion by assisting your rectus abdominis.

Your hip muscles We have included the hip muscle complex into our concept of core training for running, this is because the muscles of this area, notably the hip flexors (the muscles that lift your legs) and your gluteus medius (the muscles to the outer portion of your hips), often engage with the core when performing certain core exercises, notably those performed from wall bars and whilst using suspension trainers. Developing strength in this region will reap big dividends for you as a runner because you’ll further develop postural control and strengthen muscles that directly contribute to the running stride.

Now you know the names of the muscles that make up the core, it’s time to move on to seeing how they work.

Muscle Actions The primary job of your muscles is to generate force for movement. You may be pushing a shopping trolley, running up a hill or up a flight of stairs but it’s always your muscles that are the engine for movement. Your muscles can generate force in three different ways - collectively referred to as muscle actions. For some of the exercises that follow these specific movements are identified.

CORE TRAINING FOR FASTER RUNNING 6 Concentric Contractions A concentric contraction occurs when your muscles shorten to generate force for example, when lifting your shoulders off the floor when performing ab curls. Concentric contractions are probably the most familiar type of muscle action and are the most common, however they are actually the weakest type of muscle contraction.

Eccentric Contractions An eccentric contraction occurs when your muscles lengthen under tension for example, when descending into a squat or lowering the weight when performing leg curls. You are around 33% stronger eccentrically than you are concentrically. For example, perform a set of chin ups to exhaustion - the point at which you can no longer pull your chin up to the bar. On reaching exhaustion, use your legs and jump up so your chin is over the bar. Now use your muscles to lower yourself slowly down to full extension. Amazingly, even though you were unable to pull yourself up, you can still control your descent. In the weights room you can be around 133% stronger eccentrically than you are concentrically.

Isometric Contractions Concentric contractions involve muscles shortening and eccentric contractions involve muscles lengthening so what can isometric contractions be? An isometric contraction describes how your muscles generate force without any change in length for example, when holding your spine in an extended position when doing a plank. Isometric contractions are the strongest of the three muscle actions.

Exercise principles Improving the condition of your running core muscles requires that you adhere to certain exercise principles. You can think of these as ‘signposts for success’. If you fail to observe these principles, it’s very unlikely you will see any noticeable improvements in the strength and function of your core muscles.

Specificity Specificity basically means you are ‘fit for what you do’, so if you have a particular goal in mind for example, improving the functionality of your core muscles for running, your training must match that goal. The exercises that follow are all designed to achieve this goal.

Overload Overload means challenging your body. No overload means no adaptation. Overload means working hard- there’s no getting away from that fact and overload will probably result in sore and tired muscles. Tired muscles recover with rest. Muscle soreness is often referred to as DOMS or Delayed Onset Muscle Soreness. No one has ever died of DOMS but it can be quite uncomfortable! You can minimise DOMS by making sure you always warm up before your workouts, make gradual rather than drastic increases in workout intensity, cool off and stretch on completion of your workouts, eat and rest properly. If you are suffering from DOMS, spend an extra few minutes warming up and take it easy for the first couple of sets of each exercise.

CORE TRAINING FOR FASTER RUNNING 7 Progression Despite your best intentions, your body is pretty lazy when it comes to getting stronger and fitter - it would really rather not bother! You are going to have to bully, badger, cajole, trick and force you muscles into getting stronger. You MUST try to increase the intensity of your workouts on a week-by-week basis, training cycle by training cycle basis. Think about this: if you only performed 10 reps of crunches, what would happen to your abdominal strength? It’s unlikely you would develop the ability to lift greater amounts of weight because there is insufficient stimulus. Strive to increase your weights or reps performed on a week-by-week basis.

Recovery So, if three core workouts a week are good, six workouts a week must be twice as good, right? Sadly this is not the case. Exercise is a catabolic process that actually breaks your muscles down. Your muscles respond to this attack by becoming fitter and stronger which is an anabolic process called hypertrophy. This rebuilding process can only happen when you are resting. Thus you should fit your core training in around your running sessions in a way that enable you to perform each type optimally, whilst allowing for recovery. You will be able to run whilst ‘suffering’ from mild DOMS - steady state aerobic efforts will in fact probably enhance your recovery from the sore muscles as it boosts blood flow and speeds healing (resistance training produces microscopic tears in muscles which heal and ‘grow’ the muscle back stronger).

Reversibility You can’t store fitness indefinitely. Your strong core muscles or ability to run for miles and miles can only be maintained if you keep training. It’s a case of ‘use it or lose it’. Just as training too frequently can result in poor training results, so can training infrequently. If you remove the stimulus, your body will begin to revert to its pre- training state and you’ll lose your hard-won fitness. This means that skipping workouts is counterproductive and will reduce the effectiveness of your training. In terms of core training for running, once you have developed, maintaining your level of fitness will become a priority and you will be able to reduce your specific volume of running core training accordingly. Less effort is required to maintain rather achieve fitness levels.

Individuality Each one of us is different- different blood groups, height, weight, eye colour, hair colour, muscle fibre make up, limb length...it’s a long list! Because of individuality, we all respond differently to exercise. Some people, called mesomorphs, develop muscle very easily whilst others, called ectomorphs, are naturally lighter and find gaining muscle much more challenging (as an endurance runner you’ll be more likely to be in this group). A third group, endomorphs gain muscle and fat in equal measure. The point is that, although the exercises in the sections that follow will improve your running core strength, it is impossible to say by how much as individuality governs your adaptation to exercise.

CORE TRAINING FOR FASTER RUNNING 8 2. Core training during your warm up The approach to warming up for sports activities has changed dramatically in recent years. Traditionally warms ups would involve 5-15 minutes of gentle cardiovascular exercise to raise body temperature, usually jogging, followed by static (held) stretches. There are much more effective ways to warm up for all sports and this includes running.

Why warm up specifically for running? A running specific warm up will: 1. Raise body temperature - this process will ‘switch on’ numerous physiological processes that make subsequent vigorous exercise more effective and safer 2. Get you mentally ready to exercise, by putting you in the right frame of mind to get the best from your body (known to sports psychologists as being in the ‘zone of optimal functioning‘ or simply ‘in the zone’ 3. Boost your neuromuscular system so that should you be competing, you are better placed to do so (of which more later and particular relevant to sprinters) 4. Improve specific range of movement - due to decreases in viscous resistance (muscles literally become more stretchy) 5. Increase oxygen utilisation in muscles, as haemoglobin* release is facilitated at higher body temperatures 6. Enhance your progressive development of running specific strength - by the utilisation of running specific exercises 7. Improve your running technique via the regular and progressive performance of specific running exercises 8. Increase your speed - due to a combination of all of the above

* haemoglobin is the major element of red blood cells. It’s an iron/protein compound that boosts the oxygen carrying ability of blood about 65 times

Typical exercises to include in your running specific warm up would include numerous running and running movement related type drills, such as marching high knees and lunges. We have selected a number of drills and derivatives that also target your core specifically.

1. Elbow to Inside of Ankle Lunge Targets: legs and core and will improve balance. The forward lean also stretches the back and the need to flex and extend the core and maintain an upright position when transitioning between the lunges will strengthen it.

CORE TRAINING FOR FASTER RUNNING 9 How to Perform: This exercise is very similar to the lunge walk, except that you should extend your trunk forwards over your extended leg during each lunge. So, if your right leg were to the front, you would take your right elbow down to the inside of your right ankle, step into another lunge, incline your trunk forward and repeat to the left side.

Do: 4 x 15m

2. Simulated running arm action Targets: shoulders and core - very specifically for running. This is because your core will have to resist the lateral forces generated by your arms - making it a tough and highly relevant core exercise for runners - albeit one whose function, in this respect, may not be appreciated.

How to Perform: Take a large step forward into a lunge position. Look straight ahead. Pump your arms backwards and forwards as if running. Maintain a 90-degree angle at your elbows throughout. Try to remain as relaxed as possible, pay particular attention to keeping the shoulders down and not letting them rise up around the ears.

Tips: If available, light dumbbells can be used to develop greater strength and speed, but their weight should not affect technique.

Do: 2-4 sets for 15-60sec, varying arm speed.

Variation: perform the exercise seated - doing so will create greater lateral forces that will need to be controlled by the trunk

CORE TRAINING FOR FASTER RUNNING 10 3. Standing to Press up Targets: lower back, hamstrings, calf muscles and core (also strengthens core, shoulders and chest)

How to perform: Stand tall and hinge from your hips to place your fingers/hands (depending on your flexibility) on the ground in front of your feet Then gradually start to walk your hands away, extending your body into a press up position as you do so. Complete a designated number of press ups and then walk your hands back in to stand back up.

Tips: Make the press ups strong - lower to a 2 count and press up to a 1 count.

Do: 6 reps

5. High Knee March Targets: Core, Hip Flexors, Quadriceps and ankles

How to Perform: In an alternate stepping action, extend up onto the toes of one leg, while lifting the thigh parallel to the ground. Next, dynamically drive this leg toward the ground, to strike it on your forefoot. Lift the leg back to a thigh’s parallel position, whilst simultaneously driving the other back toward the ground. Repeat. Co-ordinate arms with legs and keep the chest elevated throughout. The speed of the drill can be increased as the warm-up progresses.

Variation: i) Perform with arms held straight over head, ii) perform holding a powerbag or weights disc at arms’ length

CORE TRAINING FOR FASTER RUNNING 11 Maximise your warm up - stretch and strengthen

As indicated many of the warm up exercises and drills described serve a number of functions. The stand to press up drill is a prime example, acting as both a great dynamic mobility exercise and a strengthening one for the core and upper body. Some may argue that these exercises, particularly of the type just mentioned, should be performed only in specific workouts away from running sessions. However, to do this is to miss a valuable point: the inclusion of such exercises in your warm up provides a double whammy that can maximise your running core strength and general and specific development.

A further example of such an exercise is the plank with leg raise.

Plank with Leg Raise Targets: Rectus Abdominis, Errector Spinae and warms up and strengthens Gluteus Medius and Hamstrings

How to perform: Assume a plank position supporting your weight on your forearms and toes. Hold the plank position for 10sec and then gently lift and lower one leg at a time for 10 reps. On completion - and depending on your level of fitness - finish the exercise, hold the plank again for a designated period and/or repeat the leg raises.

Do: 3-6 reps

CORE TRAINING FOR FASTER RUNNING 12 3. Core training with weights Most people associate core exercises with high repetition bodyweight exercises but as with running in general, there is more than one way to skin the proverbial cat in terms of training. While moderate to high repetitions will increase your core muscular endurance, if you want to develop strength, you’ll need to overload your muscles with a significant external load and this is best done by lifting some weights (or by holding for longer the length of an isometric muscle action).

Exercise Reps Sets Recovery Training System 1a Cable Crunch 12 to 15 3-5 60 - 90 seconds Superset 1b Waiters’ Walk 30 seconds 2a Good Morning 8 to 12 3-5 60 - 90 seconds Superset 2b Cable Russian Twists 12 to 15

This workout uses supersets. A superset involves performing two exercises back-to- back. Do the first exercise, designated ‘a’, immediately followed by the second exercise, designated ‘b’. On completion of the second exercise, rest for the prescribed period and then repeat the pairing. Supersets allow you to get more work done in less time so are very useful when you are in a hurry.

Cable Crunch Targets: Rectus Abdominis

How to Perform: Attach a rope handle to an overhead pulley. Grasp the handle and kneel down. Bend your arms and pull the handles down and next to your ears. Keeping your thighs vertical, crunch forwards and down against the resistance offered by the cable. Try to flex your spine rather than bend forward from your hips. Exhale as you lean forward. Return to the upright position and repeat.

Tips: For comfort, kneel on an exercise mat. Adjust your position relative to the overhead pulley until you find the ‘sweet spot’ where the exercise feels most demanding.

CORE TRAINING FOR FASTER RUNNING 13 Waiters’ Walk Targets: Rectus Abdominis, Obliques, Erector Spinae

How to Perform: Take a single dumbbell and swing it overhead. Hold it at arms’ length with your arm vertical. Keep your torso rigid and upright and walk around your training area for the designated time period. On completion, change hands and repeat.

Tips: This exercise teaches you to stabilise your spine while your legs are moving - an excellent exercise for runners. Try to push your dumbbell up towards the ceiling by keeping your shoulder muscles active but without leaning sideways. If you are unable walk around your training area, perform low step ups instead. Any sufficiently heavy object can be used in place of a dumbbell.

Good Morning Targets: Erector Spinae, Gluteus Maximus, Hamstrings

How to Perform: Rest and hold a barbell across your upper back as though you are going to perform back squats. Stand with your feet hip-width apart. Bend your knees slightly and then keep them rigid for the duration of your set. Push your hips backwards and lean forwards without rounding your lower back. Lean as far forwards as your flexibility allows. Drive your hips forward and raise your chest to return to the starting position. Continue for the designated number of repetitions.

Tips: Pull the bar down onto your shoulders to stop it from moving as you perform this exercise. If you prefer, you can also perform this exercise with a weights plate held across your chest or a Powerbag across your shoulders.

Cable Russian Twists Targets: Obliques

How to Perform: Set an adjustable pulley station to shoulder-height. Stand sideways on and grasp the handle with your nearest hand. Place your other hand on top. Step away from the pulley station to tension the cable. Stand with your feet shoulder-width apart with your knees slightly bent and your hips facing forwards. With straight, rigid arms rotate your upper body through 180 degrees. Slowly rotate back again and then repeat. On completion, change sides and perform the same number of repetitions on the opposite side.

Tips: Imagine your upper body is a tank turret and your legs are the tracks. Try to rotate your upper body independently of your legs to get the maximum benefit from this exercise. Do not use your arms for anything other than an anchor for the weight.

CORE TRAINING FOR FASTER RUNNING 14 4. Core Training with a Swiss Ball Swiss or stability balls are excellent core training tools. They increase the range of movement possible at the spine, add an element of balance and coordination that is missing from most other core training exercises and make even simple bodyweight exercises more demanding. Cheap and portable, stability balls are a useful addition to your core training armoury.

Exercise Reps Sets Recovery Training System 1a Jack Knife 6-10 10 minutes N/A EDT 1b Back Extensions 2a Russian Twist 6-10 10 minutes N/A EDT 2b Crunches 3 Hill climbers 15 per leg 3 60 seconds Simple Sets

This workout uses a training system called Escalating Density Training or EDT for short. Instead of regular sets and reps, EDT involves alternating between two exercises for a prescribed time frame with the intention of performing as many repetitions as possible. Rests are purely intuitive but remember that the exercises are arranged in dissimilar pairs so you shouldn’t need to stop too often. Make a note of how many repetitions of each exercise you perform and try to beat that number when you next repeat this workout. On completion of the EDT pairings, perform three regular sets of the final exercise.

Jack Knife Targets: Rectus Abdominis

How to Perform: Get into a press up position with your hands on the floor and your shins resting on a stability ball. Your body should be perfectly horizontal. Contract your abs, drive your hips up towards the ceiling and pull your knees in toward your chest. Roll the ball away and return to the starting position.

Tips: For a more challenging exercise, pike at the hips instead of bending your knees.

CORE TRAINING FOR FASTER RUNNING 15 Back Extensions Targets: Erector Spinae

How to Perform: With your feet braced against a wall for balance, lay face down on a stability ball so the ball is located beneath your hips. Drape your upper body around the ball and place your hands on your temples. Push your hips into the ball and lift your head, shoulders and back until your lower back is slightly extended. Hold this position for a second and then slowly lower yourself back down.

Tips: Make this exercise easier by placing your hands behind your back or more demanding by holding a weight to your chest.

Russian Twist Targets: Obliques, Erector Spinae

How to Perform: Sit on the ball. Walk your feet forwards and lean back until the ball is located behind your shoulders. Your thighs should be parallel to the floor and your shins vertical. Clasp your hands together over your chest and extend your arms. Keeping your hips level, rotate your upper body and roll over onto one shoulder. Roll back to the centre and over to the opposite side. Continue rolling from side-to-side for the duration of your set.

Tips: Keep your hips up and level at all times and ensure the movement comes from rotating your trunk and not twisting your hips and/or knees. Hold a weight in your outstretched hands to make this exercise more demanding.

Crunches Targets: Rectus Abdominis

How to Perform: Sit and then lie on the Swiss ball so the ball sits in the natural curve of your lower back. Place your hands on your temples and wrap your back around the ball. Your head should be level or slightly below your hips. Exhale and then curl your shoulders up and off the ball. Focus on crunching your abdominals as opposed to sitting up from your hips. Pause in the uppermost position for 1-2 seconds and then return to the starting position.

Tips: Make this exercise easier by crossing your hands over your chest or resting them on your thighs.

CORE TRAINING FOR FASTER RUNNING 16 Hill climbers Targets: Rectus Abdominus, Obliques

How to Perform: Place your hands on either side of the apex of the Swiss ball and walk your feet back so that you are in a press up position. Your heels, hips and shoulders should form a straight line. Keeping your core braced and arms straight, bend one leg and draw your knee up and into your chest. At this point, you should be balanced on your hands and one foot only. Place your foot back down and then pull your opposite knee into your chest. Continue for the desired number of repetitions.

Tips: Make this exercise more demanding by elevating your feet on a sturdy exercise bench.

CORE TRAINING FOR FASTER RUNNING 17 5. Core Training with Medicine balls and Powerbags Medicine balls and Powerbags enable a myriad of core and other body part exercises to be performed. You can use them to add resistance to your training like ‘hard’ weights, such as barbells and dumbbells and kettlebells, but their obvious beauty is their relative softness and portability. This makes them great for dynamic exercise, as you can throw them and catch them. The first part of this section contains exercises that train this quality - using, in the main, what’s known as a plyometric muscular action (or more accurately actions) - whilst those in the second section are performed isometrically (an isometric contraction occurs when muscle groups work against each other to produce no movement) - see section 1 for more detail.

What’s a plyometric action? Muscles can exert more power when an eccentric contraction precedes a concentric one. The eccentric action is akin to a spring being stretched - the muscle lengthens under load - whilst the concentric - muscle shortening under load contraction is akin to the one that the spring undergoes when it is released. In the split second, as the spring recoils, immense amounts of energy will be released. Plyometric training is a great way to develop explosive power and is a mainstay of sports training - yet many runners don’t use it for the core. Why plyometrically train your core for running? Plyometric core exercises, if performed sensibly and by the suitably conditioned, will add another dimension to your ‘running core’. The fact that you are able to handle explosive movements through this region will strengthen you and make for even more injury resilient running. Additionally the movements require the coordination of leg and arm actions, which is a running requirement. Your whole body has to work synergistically and not a particular part in isolation, which makes for a very sports specific outcome.

Medicine ball Exercises 1. Medicine ball standing sideways wall throw against wall Targets: core, chest, shoulders, legs and hips

How to perform: Assume a two-footed side on stance facing a wall (left foot closest to wall) and approximately 1.5m back from it. Hold the medicine ball in two hands at arms’ length and rotate to the right, turning through the hips and ankles.

CORE TRAINING FOR FASTER RUNNING 18 Dynamically rotate back towards the wall and throw the medicine ball against it. Catch the rebound, change your foot stance and throw from the left.

Do: 3 x 20 (10 L and 10 R)

2. Medicine ball sit-up and throw Targets: Rectus Abdominis, chest and shoulders

How to perform: You'll need a training partner to get the most out of this exercise - although you can throw the ball against a wall and catch the rebound. Take hold of a medicine ball and assume a sit-up position, with feet flat on the floor and knees bent to an angle of 90°. Hold the medicine ball on your chest with your hands to the sides of it. Lower your back towards the floor then using your abdominal muscles pull your trunk forwards dynamically. Near the top of the movement throw the ball to your partner using a chest pass action i.e. push your arms dynamically away from you to throw the medicine ball. Your partner should catch the ball and toss it back just as you are sitting back ready to perform your next rep. Aim to 'catch and move forwards to throw' as quickly as possible.

Do: 3 x 20

3. Medicine ball chest pass against wall Targets: Core (isometrically braced against the impact), chest and shoulders

How to perform: Stand facing a wall holding the medicine ball as if you were going to make a basketball/ netball chest pass. Then press the ball dynamically away from you to throw it against the wall. Catch the rebound and immediately throw it back against the wall. Try to perform the exercise as fast as possible. Although primarily an arm exercise at first glances, the fact that you need to brace yourself for each catch and throw adds a great core strengthening dimension. It’ll ‘teach’ your body the ability to withstand impacts - obviously something that is commonplace whilst running.

Do: 3 x 30sec

4. Medicine ball sit-up and overhead throw Targets: Rectus Abdominis, chest and shoulders How to perform: You'll need a training partner to get the most out of this exercise. Take hold of a medicine ball and assume a sit-up position, with feet flat on the floor and

CORE TRAINING FOR FASTER RUNNING 19 knees bent to an angle of 90°. Hold the medicine ball at arms’ length with your hands to the sides of it. Lower your back towards the floor and use your abdominal muscles to pull your trunk forwards dynamically. Near the top of the movement throw the ball to your partner. Your partner should catch the ball and toss it back just as you are sitting back ready to perform your next rep. As with the chest pass version aim to 'catch and move forwards to throw' as quickly and fluently as possible. The exercise can also be performed using a wall.

Do: 3 x 20

5. Medicine ball sit-up, twist and throw Targets: core (Rectus Abdominis but emphasising the obliques), arms, chest and shoulders

How to perform: Again you'll need a training partner to get the most out of this exercise. Take hold of a medicine ball and assume a sit-up position, with feet flat on the floor and knees bent to an angle of 90°. Hold the medicine out to one side with your arms extended and hands to the sides. Lower your torso toward and hold a 45-degree or near angle. This creates an isometric muscular contraction in the core. From this position throw the ball to your partner (although you can throw the ball against a wall), who should be standing close to your knees to the opposite side of the ball. They should catch the ball and toss it back to you for your next rep. You must endeavour to hold the isometric trunk position throughout.

Do: 3 x 10 left and right

6. Standing, single leg, medicine ball twist, throw and catch Targets: core, (Obliques in particular), Glute Medius (muscle to the outer portion of your hip), legs and arms

How to perform: You’ll need a training partner to perform this exercise. Stand on one leg, tucking the heel of your other leg up towards your bottom. Hold the medicine ball at arms’ length in front of you and parallel to the ground. Your partner should stand to the opposite side to the ball and about a metre away. Throw the ball to your partner, who then throws it back to you. You make the catch rotate away with the ball at arm’s length and make a further throw. Having to combat the transverse forces that run through your core (and body) when making the throw and the catch is what develops reactive and stabilising core strength.

CORE TRAINING FOR FASTER RUNNING 20 Isometric/more slowly performed medicine ball/Powerbag core exercise

The descriptions that follow focus on the use of a Powerbag, in most cases they can as easily be performed with a medicine ball. Where relevant a medicine ball variation/ exercise is also described.

1. Resisted Powerbag crunch Targets: Rectus Abdominus, shoulders

How to Perform: Hold a 5-15kg Powerbag with the grips and with a slightly wider than shoulder-width grip, allowing it to drop back over your wrists at arm’s length. Assume a sit-up position with your heels on the floor and knees bent to an angle of 90-degrees. Contract your rectus abdominis to lift your trunk 20-30cm from the floor. Hold this contracted position for 10sec, lower under control and repeat.

Contracting your muscles and then having to hold against resistance will add a further dimension to your running core training.

Do: 4 x 6

2. Powerbag Twists Targets: Obliques

How to Perform: Stand with your feet shoulder-width apart and hug a Powerbag to your chest. Rotate your torso from left to right at a moderate tempo.

This is a great exercise for developing rotational core strength that will assist you in maintaining a strong running posture able to control the lateral forces that it is subject to.

Variation: holding a medicine ball at arm’s length and perform the exercise will increase the difficulty.

Do: 4 x 30 sec

3. Powerbag Side Bend Side bends are a simple and effective way to target your obliques

Targets: Obliques

CORE TRAINING FOR FASTER RUNNING 21 How to Perform: Stand with your feet shoulder-width apart holding a powerbag by its top grip at arm’s length. Let it hang down by your hips/top of leg. Fold your other arm so that your hand is close to your ear and its upper arm parallel to the ground. Lean slowly sideways allowing the powerbag to slide down your leg. Don’t let the weight swing. Return to upright, by contracting the obliques on the opposite side to the powerbag.

4. Powerbag dynamic walking woodchop Targets: obliques, upperback, shoulders, legs (and will assist postural control and balance)

How to perform: Stand with your feet shoulder-width apart. Hold the Powerbag by its grips near vertical in front of you at near to arms length around hip-height (if your right hand is at the bottom of the Powerbag, then the bag should be in front of your left leg and vice-versa). Take a step forward into a lunge, with your leg on the opposite side of the Powerbag, at the same time shoveling the Powerbag up and into an arc, so it crosses your body. Your top hand should rise to around shoulder-height. Control the descent - this is tough and will require you to maintain your balance. The Powerbag should end up outside the thigh of your forward leg. Step into another lunge with your other leg and reverse the swing of the Powerbag. Repeat.

Do: 3 x 10

5. Medicine ball leg raise Targets: Rectus Abdominus, hip flexors, Adductors (muscles to the insides of your thighs)

How to Perform: Lie on your back, with legs extended and squeeze a medicine ball between your feet. Position your elbows below your shoulders and support your torso so that it is at a slight decline. Lift the medicine ball off the ground as high as your flexibility and strength allows. Lower the ball under control and repeat.

Do: 4 x 6

CORE TRAINING FOR FASTER RUNNING 22 6. Core Training with a Tornado Ball Tornado balls are essentially medicine balls threaded with a strong rope handle. They are great for explosive movements and develop core power. If you don’t have access to a Tornado ball, you can get a similarly effective workout by putting a medicine ball in a strong duffle bag. Most Tornado ball exercises involve rotation so expect to feel this workout in your obliques.

Exercise Reps Sets Recovery Training System

1 Overhead Circles 15 each way 2-4 60-90 seconds Simple Sets

2 Wall Slams 15 each side 2-4 60-90 seconds Simple Sets

3 Hammer Swings 15 each side 2-4 60-90 seconds Simple Sets

4 Seated Russian Twist 15 each way 2-4 60-90 seconds Simple Sets

This workout uses simple sets. Perform the designated number of repetitions, rest and then repeat. On completion of the final set, move onto the next exercise.

Overhead Circles Targets: Obliques, Rectus Abdominus, Erector Spinae

How to Perform: Grasp the rope handle in both hands. Stand with your feet firmly planted shoulder-width apart with your knees slightly bent. Starting with the ball in front of you, swing the ball in circles overhead in a clockwise direction. On completion of the designated number of repetitions, change directions. This constitutes one set.

Tips: Use your core muscles to minimise movement of your spine. Brace your abs hard and always check that no one is in danger of being hit when you perform the exercise.

Wall Slams Targets: Obliques, Rectus Abdominus

How to Perform: Stand with your back around 30cm from a sturdy wall. Your feet should be shoulder-width apart and your knees slightly bent. Grasp the rope handle in both hands. Rotate your upper body and strike the wall with the ball at approximately shoulder-height. Use the rebound and powerfully swing the ball to hit the wall on your opposite side. Continue for the prescribed number of repetitions.

Tips: This exercise should be performed at high speeds. Try to hit the wall as hard as you possibly can. Doing this will produce a plyometric set of contractions in your core.

CORE TRAINING FOR FASTER RUNNING 23 Hammer Swings Targets: Obliques, Rectus Abdominus

How to Perform: Stand with your feet shoulder-width apart. Grasp the handle firmly and hold the Tornado ball so the rope is over your shoulder. Swing the ball over your shoulder and down into the floor just in front of your feet as though you are swinging a sledgehammer. Swing the ball back and over your shoulder and then repeat. Tips: Perform an equal number of repetitions on each side by either alternating sides or splitting the set.

Seated Russian Twist Targets: Obliques, Rectus Abdominus

How to Perform: Sit on the floor with your legs bent and feet flat on the floor. Hold the Tornado ball handle in both hands and place the ball on the floor next to your hips. Lean back slightly so that your torso is inclined to around 45 degrees. Swing the ball up and over to hit the floor next to the opposite hip. Focus on rotation and not altering the angle of your torso. Rotate back again to strike the floor on the other side. Continue for the duration of your set.

Tips: Set a steady rhythm and stick to it. The shorter the handle, the easier this exercise is to perform. Adjust your grip on the handle according to your core strength and fitness.

CORE TRAINING FOR FASTER RUNNING 24 7. Core Training with a suspension trainer More general (i.e. non-core specific) exercises performed using a TRX or other similar suspension training equipment place considerable indirect emphasis on the core muscles. There are also some very effective specific suspension trainer core exercises. Suspension equipment is very versatile, highly portable and effective; not just for core training but for exercising your whole body. Adjust the length of your TRX to make the exercises easier or harder. In general, the shorter the straps, the easier the exercise will be.

Exercise Reps Sets Recovery Training System

1a Roll Outs

1b Back Extensions 12-15 3-5 60-90 seconds Tri Set

1c Side Hip Lifts

2 Atomic Press Ups 12-15 3-5 60-90 seconds Simple Sets

This workout uses tri sets. A tri set involves performing three exercises back-to-back. Complete the first exercise, designated ‘a’, immediately followed by the second exercise, designated ‘b’ and then the third exercise, designated as ‘c’. On completion of the third exercise, rest for the prescribed period and then repeat the trio. Tri sets allow you to get more work done in less time so are very useful when you are in a hurry. The final exercise uses simple sets so just perform the designated number of repetitions, rest and repeat.

Roll Outs Targets: Rectus Abdominus

How to Perform: Kneel with your back to the anchor point and the TRX running over your shoulders. Grasp a handle in each hand. From this position, push the handles away from you and lower your upper body towards the floor. The aim of the exercise is to fully extend your arms so your body is virtually parallel to the floor although you should only lean as far as is comfortable. Hold the end position for 1-2 seconds and then use your core muscles to pull you back upright.

Tips: Do not allow your lower back to arch as this can lead to injury. If you feel this exercise in your lower back, reduce your range of movement or shorten the straps.

CORE TRAINING FOR FASTER RUNNING 25 Back Extensions Targets: Erector Spinae, rear shoulders, upper back, Gluteus Maximus

How to Perform: Stand facing the anchor point and hold a TRX handle in each hand. With your arms straight and feet together, lean back slightly so your weight is supported on your extended arms. Arch your back slightly, push your hips forward and raise your arms above your head. Use the muscles on the rear of your body to raise you into an upright position. Return to the starting position and repeat.

Tips: If you find this exercise too demanding, adopt a split stance and use your rear leg to assist your arms. Remember this is a core exercise so focus on a strong hip and back extension.

Side Hip Lifts Targets: Obliques, Rectus Abdominus, Erector Spinae

How to Perform: Sit down and place both feet in the TRX handles. Your feet should be around 15cm off the floor. Roll onto your side and rest your weight on your lowermost arm as though you are performing side planks. Make sure your hips are squared (stacked on top of each other). From this position, lower your bottom hip to touch the floor and then lift your hips as high as you can. Repeat for the designated number of repetitions and then change sides.

Tips: If balance is difficult, use your free hand for assistance by placing it on the floor in front of your waist.

Atomic Press Ups Targets: Rectus Abdominus, chest, Triceps

How to Perform: Kneel down with the anchor point behind you. Place your feet in the TRX handles and then adopt the press up position so that your hands are on the floor, shoulder-width apart and your feet are suspended. From this position perform a single press up and then, as you extend your arms, lift your hips and pull your knees into your elbows. Hold this position for 1-2 seconds and then return to the starting position. Try to establish a steady rhythm and stick to it for the duration of your set.

Tips: If you find your upper body fatigues before your core, omit the press up or only perform a press up on every other rep.

CORE TRAINING FOR FASTER RUNNING 26 8. Core Training using wall bars/high bar

Wall bars or a high bar make for a great way to train your abdominals and in particular the lower region of the rectus abdominus and the hip flexors. In terms of being beneficial to running these exercises will strengthen the muscles that lift and lower your knees, which will benefit your faster running where your knees have to lift powerfully up and forwards. They will also teach you postural control and develop greater core awareness as - rather like many suspension training exercises - you’ll not be anchored to the ground when performing the exercises and will therefore have to combat rotation and swaying momentum.

Tips: Those new to this type of training should progress to high bar variants over time - as they require considerable postural control to prevent swinging and swaying. These movements - for all variants - should be kept to a minimum.

1. Hang and double bent knee leg lift Targets: Rectus Abdominus and hip flexors

How to Perform: Hang from the wall bars at arms’ length, so that your feet are off the floor. Keeping your feet close together lift your thighs so that they rise to a position parallel to the ground. Your lower legs should ‘follow’ your thighs, so that in the top position there is a 90-degree angle at your knee joints, with your ankles below your knees. Pause and extend your legs under control back to the start position. Don’t use momentum to swing your legs up. You need to brace your core and fix yourself against the wall bars. If using a high bar then the intensity of the exercise is increased as you have to work that much harder to control any sway and hold still.

2. Hang and straight leg lift Targets: Rectus Abdominus, Errector Spinae and hip flexors

CORE TRAINING FOR FASTER RUNNING 27 Do: 4 x 10 Tips: This is a very demanding exercise and you must keep your back pressed into the wall bars. If using a high bar then as with the previous exercise and as noted the intensity is significantly increased.

3. Hang and straight leg lift with hold Targets: Rectus Abdominus, Errector Spinae and hip flexors (will emphasise the latter during the hold)

How to Perform: Hang from the wall bars at arms’ length, so that your feet are off the floor. Keeping your feet close together lift your legs so that they rise to a position parallel to the ground. At the top of the movement hold your legs in position for a 5sec count. Pause and lower your legs under control back to the start position.

Tips: This again is a very demanding exercise - it should only be performed by the very well and specifically conditioned.

Do: 3 x 6

4. Hang and alternate single leg lift Targets: Rectus Abdominus and hip flexors

How to Perform: Hang from the wall bars at arms’ length, so that your feet are off the floor. Keeping one leg extended, lift the other so that its thigh reaches a position parallel to the floor. Pause lower and repeat.

Do: 4 x 12

5. Hang, to straight leg lift with leg cycling Targets: Rectus Abdominus, Errector Spinae and hip flexors (will emphasise the latter during the leg cycling part)

How to Perform: Hang from the wall bars at arms’ length, so that your feet are off the floor. Keeping your feet close together lift your legs so that they rise to a position parallel to the ground. At the top of the movement hold your legs in position and then start to cycle them. Start with controlled small circles. Pause and lower your legs under control back to the start position.

Again a very demanding exercise - it should only be performed by the very well and specifically conditioned. Start with controlled small circles.

Do: 3 x 6, with 10sec of leg cycling

CORE TRAINING FOR FASTER RUNNING 28 9. Core Training with resistance bands Resistance bands are a cheap and portable alternative to resistance training machines, free weights and other more cumbersome and expensive training equipment. Used in conjunction with a suitable door anchor, you can target almost every muscle in your body using resistance bands, including your core.

Exercise Reps Sets Recovery Training System

1 Band Chops 15 each side 2-4 45-60 seconds Simple Sets

2 Side Bends 15 each side 2-4 45-60 seconds Simple Sets

3 Band Crunches 12-20 2-4 45-60 seconds Simple Sets

4 Back extensions 8-12 2-4 45-60 seconds Simple Sets

This workout uses simple sets. Perform the designated number of repetitions, rest and then repeat. On completion of the final set, move onto the next exercise.

Band Chops Targets: Obliques

How to Perform: Anchor your band at around shoulder- height and then stand sideways on. Grasp the band in both hands and step away from your anchor point to add tension. With your hips square, feet shoulder-width apart and arms straight, rotate your upper body and take your hands from shoulder-height down to hip height. At the end point, the band should run across your body below the shoulder and not across your neck. Reverse direction and then repeat. On completion, swap sides and perform another set.

Tips: You can integrate your upper and lower body by adding a lateral weight shift as you rotate your torso. Simply lunge laterally into the twist.

Side Bends Targets: Obliques, Rectus Abdominus, Erector Spinae

CORE TRAINING FOR FASTER RUNNING 29 How to Perform: With your feet shoulder-width apart, stand on the middle section of your band and hold an end in each hand. Bend your knees slightly and with arms extended, lift your chest and brace your core. Bend sideways and touch the outside of your leg. Lean as far as is comfortable. Pull yourself upright and then perform another rep to the opposite side. Continue alternating sides for the duration of your set.

Tips: The wider your feet, the shorter the band will be and the more demanding the exercise will be. Make sure you only lean sideways – imagine you are stood between two panes of glass, which restrict forwards and backwards movements. Keep your hips and shoulders squared.

Band Crunches Targets: Rectus Abdominus

How to Perform: Attach your band to the top of a sturdy door (you could hook the band round a hook, placed at a suitable height). Kneel down facing the door so your knees are around 90cm away from the door. Grasp the ends of your band and pull your hands down to either side of your head. Keeping your thighs vertical, crunch forward and down against the resistance offered by the band. Return to the upright position and repeat.

Tips: Move your knees forwards and backwards until you find the ‘sweet spot’ where this exercise is most demanding. Kneel on an exercise mat or folded towel for comfort.

Back extensions Targets: Erector Spinae, Gluteus Maximus, Hamstrings

How to Perform: This exercise requires access to a 45-degree back extension machine or similar. Anchor the band under a heavy dumbbell or around the base of the machine. Adjust the machine so that the top of the hip pad is level with the top of your pelvis. Get on the machine and bend your knees slightly. Lean forwards from your hips and place the band around the back of your neck. Lift your upper body up and away from the floor against the resistance offered by the band. Hold this top position for 1-2 seconds. Slowly return to the starting position and repeat.

Tips: This is a strength exercise that should only be performed if you already have a strong lower back. If you have never performed regular back extensions before, I suggest eschewing the band until you are comfortable with the movement.

CORE TRAINING FOR FASTER RUNNING 30 10. Core Training anywhere using bodyweight exercises Core training needn’t be complicated and in many cases, doesn’t require an abundance of exercise equipment – as many of the sections provided previously indicate. You can work your core muscles almost anywhere by using bodyweight exercises. On the downside, bodyweight exercises provide a limited amount of overload and usually require a relatively high number of repetitions. High reps develop muscular endurance but this is no bad thing for most runners.

Exercise Reps Sets Recovery Training System

1a Side Plank Left/Right 30 seconds

1b Plank 30 seconds

1c Chinnies 30 seconds 2 to 4 90 to 120 seconds Timed Giant Set

1d Flutter Kicks 30 seconds

1e Dorsal Raises 30 seconds

This workout is performed for time instead of a set number of repetitions and uses the giant set training system. A giant set is a series of four or more exercises performed back-to-back without any rest. Move from one exercise to the next and only stop once you have completed the final exercise, designated ‘e’.

Side Plank Left/Right Targets: Obliques, Rectus Abdominus, Erector Spinae

How to Perform: Lie on your side with your arm bent and your elbow directly below your shoulder. With your hips stacked and legs straight, lift your hips off the floor so that your weight is supported on your feet and elbow only. Your body should be perfectly straight. Hold this position for the designated time and then swap sides and repeat. Rest your top arm along your body.

Tips: Do not hold your breath when performing this exercise. Keep your abs braced as tightly as you can – as though you are anticipating a punch to the stomach.

CORE TRAINING FOR FASTER RUNNING 31 Plank Targets: Rectus Abdominus

How to Perform: Lie on your front on the floor with your arms bent and elbows directly below your shoulders. Clasp your hands together. Lift your hips so that only your toes and arms are on the floor. Your feet, knees, hips and shoulders should form a straight line. Hold this position for the designated time and then move onto your next exercise.

Tips: Remember to breathe. Keep your abs braced as tightly as you can – as though you are anticipating a punch to the stomach.

Chinnies Targets: Rectus Abdominus, Obliques

How to Perform: Lie on your back with your legs straight and your hands resting on your temples. Sit up and simultaneously lift and bend one leg. Rotate your upper body and touch your opposite knee to your elbow. Lie back down (tying not to rest fully on the floor) and then perform another repetition to the opposite side. Continue alternating sides for the duration of your set.

Tips: Perform this exercise at a brisk pace but avoid pulling on your head as this may result in a neck injury.

Flutter Kicks Targets: Rectus Abdominus

How to Perform: Lie on your back with your hands positioned palms down and under your buttocks. Lift your feet 12 inches off the floor and raise your head and shoulders slightly. Kick your feet up and down at steady speed (1 to 2 kicks per second) for the duration of your set.

Tips: Keep a slight bend in your knees and actively crunch your abdominal muscles by keeping your shoulders raised off the ground. Establish a steady rhythm and stick to it for the duration of your set.

CORE TRAINING FOR FASTER RUNNING 32 Dorsal Raises Targets: Erector Spinae

How to Perform: Lie on your front with your legs straight, feet resting on the floor and hands clasped behind your back. Keep your feet down, lift your head, shoulders and chest off the floor so your lower back is arched. Lower your upper body back to the floor and repeat. Do not pull on your head.

Tips: Place a thin cushion or folded towel under your hips for comfort.

CORE TRAINING FOR FASTER RUNNING 33