Discussion: Core Strength for Running?
in: Orienteering; Training & Technique
May 15, 2011 7:01 AM
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I always seem to hear people saying you need to do lots of core strength work to run well and hold your technique etc..
How beneficial is it?
How much should be done for a relatively competitive runner?
What type of exercises are good?
How beneficial is it?
How much should be done for a relatively competitive runner?
What type of exercises are good?
May 15, 2011 9:22 AM
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nana:
It makes a lot of sense to strengthen your diagonal stomach muscles, as you twist with every step. Especially for running in rough terrain core strength is essential.
For a relatively competitive runner I suggest 2 trainings/week of about 20 minutes each.
Type of exercise: http://www.gc-slr.de/fileadmin/gc-slr.de/downloads...
The document is in German, but the images should explain what to do.
Important is that you keep your pelvis stabilised. That means that you don't tilt even when lifiting one leg or the other. The muscles that stabilise your hip/pelvis are the core muscles that you are training. In general you should have one straight line from ankles to shoulders when stabilising on your elbows or on the side. Try to check in a mirror.
It might also make sense to train with someone who has been doing core strength for a while, then you can control each other when doing the exercises.
Hope that helps!
For a relatively competitive runner I suggest 2 trainings/week of about 20 minutes each.
Type of exercise: http://www.gc-slr.de/fileadmin/gc-slr.de/downloads...
The document is in German, but the images should explain what to do.
Important is that you keep your pelvis stabilised. That means that you don't tilt even when lifiting one leg or the other. The muscles that stabilise your hip/pelvis are the core muscles that you are training. In general you should have one straight line from ankles to shoulders when stabilising on your elbows or on the side. Try to check in a mirror.
It might also make sense to train with someone who has been doing core strength for a while, then you can control each other when doing the exercises.
Hope that helps!
May 15, 2011 7:49 PM
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How beneficial - a good return for an investment in strengthening core.
How much - I try to include at least one session a week.
I've fallen to a common denominator of sit-ups and pushups... they're easy to remember and seem to cover the right sets of muscles. I don't know that they are optimal, and they are better than none.
I have noticed a reasonable improvement in my ability to get up hills, though I can't pin any specific speed or endurance on them.
How much - I try to include at least one session a week.
I've fallen to a common denominator of sit-ups and pushups... they're easy to remember and seem to cover the right sets of muscles. I don't know that they are optimal, and they are better than none.
I have noticed a reasonable improvement in my ability to get up hills, though I can't pin any specific speed or endurance on them.
May 16, 2011 3:33 AM
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Anna:
A lot of people think this:
http://ryanhall.competitor.com/2010/11/23/weights-...
But my core gets really tired sometimes when I'm orienteering, so I consider that enough reason to do core strength whenever I can!
http://ryanhall.competitor.com/2010/11/23/weights-...
But my core gets really tired sometimes when I'm orienteering, so I consider that enough reason to do core strength whenever I can!
This discussion thread is closed.