STRENGTH TRAINING FOR DISTANCE

RUNNERSCore Fitness and Other

Factors

What is your Core?

Your Core is any part of the body that is not your arms, legs, or head.

Major Muscle Groups of Your Core (Wikipedia)

Pelvic Floor Muscles

Core Muscles Continued Transverse Abdominis, Internal & External

Obliques, and Rectus Abdominis

Core Muscles Cont…

Multifidus

Core Muscles Cont…

Erector Spinae (Posture Muscles) Longissimus thoracis

Core Muscles Cont…

Diaphragm

Minor Muscle Groups of Your Core (Wikipedia)

Lattisimus Dorsi, Gluteus Maximus, and Trapezius

Pedestal Routine Positions

Prone – Face Down Elbows and toes Hands and toes

Supine – Face Up Elbows and heels Hands and heels

Side Position Elbows and side of the foot Hand and side of the foot

Pedestal Routine #1 Prone Elbow Stand, Single Leg Raise 1X10 Supine, Elbow Stand, Single Leg Raise 1X10 Prone, Hand Stand, Single Leg Raise 1X10 Supine, Hand Stand, Single Leg Raise 1X10 Lateral, Elbow Stand, Single Leg Raise 1X10 Lateral, Hand Stand, Single Leg Raise 1X10 Prone, Elbow Stand 3X 20 sec. Supine, Elbow Stand 3X20 sec. Prone, Hand Stand 3X20

sec. Supine, Hand Stand 3X20 sec. Lateral, Elbow Stand 3X20 sec. Lateral, Hand Stand 3X20 sec. Additional Abdominal Routines (Your Choice)

Additional Pedestal/Core Strength Exercises

Prone, Hand Stand, Single Arm Raise (Superman’s) Set-up Position (Sliders) Set-up Position, Feet spread apart (Lateral Touches) Supine, Elbow Stand, Knees Bent, Hip Thrusts Prone, Hyper-extensions (Skydivers) Prone, Stomach Jumping Jacks Etc.

Other Abdominal and Back Routines

5 Min. Abs. (30 seconds each routine – 2X) Crunches Side Crunch Side Crunch (other side) Toe Touches Bicycles

Other Abdominal and Back Routines

5 Min. Back (30 seconds each routine – 2X) Skydivers Skydivers (Twist to the right) Skydivers (Twist to the left) Unilateral leg and arm lifts (Right side, left

side, etc.) Contra-lateral leg and arm lifts (Opposite leg

and arm lifts)

Weight Room for Distance Runners

Weight Circuits (Full body) Focus is on Injury prevention and muscle

strength (not on adding size and bulk) Change exercises, duration, sets, etc.

every 4 weeks (adaptation) Circuits on the track (good transition from

weight training to running)