movementasmedicineTop 3 Core Exercises For Runners
Many runners with good intentions of adding “a core routine” to their training, run afoul when they start adding in traditional core exercises like crunches, Russian twists and flutter kicks. This old-school approach to core training is not only ineffective but, also potentially damaging to the spine. Rather than programming exercises that simply produce “a burn” in the abdominals we should be aiming to practice drills that most closely reflect the demands of our sport. For this reason I am a big fan of ½ kneeling and split stance, anti-rotation/anti-extension drills for runners.
The ½ kneeling and split stance positions challenge the athlete to stabilize the hip and spine in the frontal, sagittal and transverse planes.
Focusing on ANTI progressions like chop/lift, anti-rotation press and push-pull stress the core stabilizers to maintain alignment much like the as the forces of running do.
If you have clients who run try adding these progressions into their program. Once the show mastery in the ½ kneeling position, challenge them by progressing upwards to split stance. - @kev_in_carr
@collectmomentsnotthingz @not_mark_sanchez @scottyg003 @muscle_mind_movement @bodybyboyle @perform_better @menshealthmag @runnersworldmag #running #training #marathon #triathlete #training
- austin.gallowayWhat type of set/rep scheme should be done? 3x15 per side?
- timlebbossiereDo you think runners could benefit more from having inside leg up on the anti-rotational press? Might be able to get a little more lateral hip stability with the inside leg up? Just my thoughts, would love for you to weigh in
- bruninhopestanaJá tinha visto @vinicius_bnt eu sigo o Boyle faz tempo! É o mestre do funcional
- lauraemartenssonWe miss you too! Please come visit!!
- connor__knight@movementasmedicine what if you are completing a general strength program, would the traditional core exercise then be considered useful?
- movementasmedicine@connor__knight No matter the population or training context I would not recommend crunches or any other similar traditional core exercise. I think they are contraindicated for humans in general. I'd prefer "Anti" drills: anti-extension, anti-rotation and anti-lateral Flexion drills as opposed to flex, rotate and sidebend.
- movementasmedicineThanks @franzsnideman!
- movementasmedicine@samoanstrengthcoach I appreciate the kind words!
- lenaplaczek@eh100percent these are great! Thanks!
- aztecanfitThese are all great crunch/sit-up replacement exercises. Good stuff! Could be done in between sets, or at the end of the main workout.
- camontgomery11I know this post was targeted to runners, but as a PT and Feldenkrais practitioner, these movements are basics that all individuals would benefit in mastering, even seniors, or people with back pain or scoliosis. Have someone who can't get into a 1/2 kneel yet? Try sitting at the edge of a bench or a no-arm chair (i.e. right side of trunk is perpendicular to back of chair), legs (sitbones) in a split stance (step position). As always, excellent post with awesome visuals. MANY thanks for these mini-continuing education snipets!
- seandthrive@movementasmedicine thoughts on adding some diaphragmatic breaths into the mix? 3 reps per 1 exhale. i.e. Clients who aren't sold on the responsibility factor and want to feel it in their abs, bro...
- movementasmedicine@seandthrive Haha I like coordinating the exhale with the end of the concentric rep or just having them hold the 1/2 kneeling position while breathing if they aren't ready for higher tension strategies.
- seandthriveWünderbar - thank you 🤓
- personalalbaoliveira@espiandopelomundo mostra a Leonel, tem um exercício desses que está na ficha dele. Bj
- espiandopelomundoMostro sim @personalalbaoliveira Alba. Eu até já o vi fazendo! :) Ana
Log in to like or comment.