Library

Strength and Core

My program has a basic strength and core component why is that important?

Programs for endurance sports often neglect some basic strength and core training.  At B78 we feel it is essential to continually address your core, back and hip stability.  You don’t need to spend 3 hours per day in the weight room to do this; a simple 15- 30-minute routine several times per week should be enough.  The primary objective is to target your core, back and hip stabilizer muscles.  These are all areas that need to be active or “turned on” for swimming, biking or running.  Marathon and Ironman events are as much about strong consistent pacing as they are about your ability to maintain a strong posture and have stability in the core and hip region.  People who lack strength in these areas will often break down in the final hours/miles of a longer event.

I’m already doing yoga/strength training with a group. Do I still need to do the basic strength and core routine you have scheduled?

It certainly won’t hurt to add the few exercises you have scheduled into your program.  If it is a matter of time you can always do the short routine immediately following one of your primary workouts so it is done.  If you are doing strength and/or yoga every day or 4-6 times per week you will likely not need to do the extra core and strength routine you have on your program.

The strength and core routine is on opposing days to my running. Is it possible for me to just do this routine after my run sessions to get it done?

Yes, this is no problem.  You can fit in the basic strength and core routine anytime during the week as long as you leave a day or so between sessions.

What are clamshells?

Clamshells are a simple exercise designed to work on your gluteus medius muscle.  The Gluteus medius is a hip stabilizing muscle that must be active and effective when running.

  1. Lie on your side with your knees bent to 90 degrees- one leg stacked on top of the other
  2. While maintaining the position of your pelvis lift the top knee off of the bottom knee (like a clamshell opening)
  3. Slowly lower back down to the starting position
  4. Roll over and repeat on the other side

 

**Very important to make sure the pelvis stays in the same position- you do not need to lift your knee very high off of the other knee to achieve the desired result

What are Side Leg raises (Abductors)?

Abduction means to move away from the center.  Side leg raises involve more hip stabilizer muscles that are essential for good running form especially in the later stages of a race.

  1. Lying on side- legs straight down- one leg stacked on top of the other
  2. Lift the top leg up as high as you can without compromising your pelvic position
  3. Slowly lower back down to starting position
  4. Make sure your foot does not roll up (toes pointing up).  Keep your toes pointing straight out in front of your body
  5. Roll over and repeat on the other side

What are Inside Leg raises (Adductors)?

Adduction means to move towards the center.  Inside leg raises work on the muscles that cause adduction or the action that brings your leg in towards your body.

  1. Lying on your side with legs in a 30 degree scissor position (lower leg should be behind)
  2. Lift the lower leg as high as you can (should only be able to lift a few centimeters)
  3. Keep foot in neutral position (not pointing up or down)
  4. Slowly lower down
  5. Roll over and repeat on the other side

What is a plank?

Plank exercises have become a popular way to target both internal and external core muscles.

  1. Start by lying flat on the floor face down
  2. Tuck your elbows under your shoulders and lift your chest and abdomen off the ground
  3. Lift your lower body off the ground supporting your weight on your toes
  4. Your body should form a “plank” position
  5. Hold for the specified amount of time

What is a side plank?

Side plank exercise targets the abdominal muscles along the side of your body

  1. Start by lying on your side
  2. Use your right or left elbow to prop your upper body off the ground
  3. Use your feet to prop your lower body off the ground
  4. Make sure that your shoulders, hips, knees and ankles are all in one nice straight line
  5. Hold for the specified amount of time

What is a pee squeeze?

The pee squeeze is exactly what it sounds like- use the same muscle you would use if you had to hold a pee in.  This exercises targets one of the deeper core muscles that is essential for good form and posture.

  1. Lying on your back with hands placed lightly on abdomen
  2. Knees should be up with feet flat on the ground
  3. Squeeze your “pee” muscle and hold for the specified amount of time

What is a basic ¼?

 

  1. Lying on your back with knees up and feet flat on the ground
  2. Hands placed across your chest
  3. In a controlled manner lift your shoulder blades only off the ground
  4. Slowly lower back down to the ground
  5. Repeat for the specified number of repetitions

What is a Superman?

  1. Lying face down on the ground
  2. Hands and arms should be above your head
  3. Lift your left arm with right leg then return to the ground
  4. Lift your right arm with left leg then return to the ground
  5. All movements should be slower and controlled
  6. Alternate back and forth until you have finished the specified number of repetitions

What is a Flying Starfish?

  1. Lying face down on the ground
  2. Arms and legs spread wide like a starfish
  3. Lift both arms and both legs as high as you can off the ground for the specified amount of time
B78 coaching