What is the best core routine for a distance runner and how often should it be done? I'm looking for a good sample routine that will help prevent injuries and boost performance, thanks.
What is the best core routine for a distance runner and how often should it be done? I'm looking for a good sample routine that will help prevent injuries and boost performance, thanks.
I do this every day, takes like 30 minutes, has helped me a lot and I have little to no pain when running now training 50 miles a week with a lot of intensity.
3×50 single leg calf raises (each leg, this will hurt)
2min single leg balance with other knee raised to parallel
1min single leg toe balance with other knee raised to parallel
3×20 single leg hip rotations
3×20 donkey kicks
3×20 lateral leg raises
3×20 push ups
5min planks, alternate between side planks and regular planks every 30s
Feel free to modify it if you want to target certain areas for better injury prevention. If u want to better bulletproof your ankles and stop shin splints maybe add in some inside/outside arch walks or banded ankle twists as well as toe taps where you lean your back against a half fence and just tap with your toes for like 200 reps. Want better explosiveness I'd recommend more plyometric work as well as some decently heavy quarter squats, just remember to keep it running specific
RIP: D3 All-American Frank Csorba - who ran 13:56 in March - dead
RENATO can you talk about the preparation of Emile Cairess 2:06
Running for Bowerman Track Club used to be cool now its embarrassing
Rest in Peace Adrian Lehmann - 2:11 Swiss marathoner. Dies of heart attack.
Hats off to my dad. He just ran a 1:42 Half Marathon and turns 75 in 2 months!
Great interview with Steve Cram - says Jakob has no chance of WRs this year