A generation ago, serious difficulties to find elite cyclists to pay attention to your abs. Today is almost mandatory. "Our coaches drill the importance of core conditioning in our heads, "said world champion hurdler Lolo Jones." We're in it all the time. "That's because scientists and coaches now know that you can not run your best without a strong core – the muscles in the abdominals, back low and buttocks. They provide stability, strength and endurance runners need to turn the hills, running toward the goal and the maintenance of kilometers efficiently after mile. When your core is strong, everything else will follow. It is the basis for all of your movement, no matter what level of performance that is doing.
The key is to train your core as a specialist. Experts have traced with precision how the movements are based operating in the strength and stability of the buttocks, obliques and abdominal muscles that are well below the six-pack. They've learned how important it is for runners to participate in these muscles to complete faster, reduce pain and hang on long runs. Best of all, have adapted the training to help them do that.
All runners – from elite to rehabilitate injuries Gunning for PBS – can benefit from this detailed approach. When all the muscles involved management are compatible, and the muscles of the hips and trunk, working together, you do not get as many injuries and enjoy running more.
Quality basic work is not easy. However, it requires more than 15 minutes several times a week – an investment that will pay dividends down the road.
Ask Lolo Jones. Even in the offseason, work is its core three times a week, so when the races, which will retain resistance their status as top hurdler. "When my core strength is at its peak," says Jones, "I can run more efficiently and keep the advantage.
The 15 minute workout designed just for runners
Quality basic work does not require much time or computer – only a couple of key movements are done correctly and consistently. This exercise is designed by Greg McMillan, running coach and exercise scientist in Flagstaff, Arizona, who has worked with many recreational runners and world-class athletes. The training is designed to strengthen specific muscles of runners Coordinate the need to climb slopes, run to the final, enduring long distances and the prevention of common injuries in running. Try two sets of these movements just before or after running three times a week.
Superman
What Hits: transversus abdominis (deep ABS) and erector spinae (back low)
Start face down on the floor with his arms and legs extended forward. Raise your head, left arm and right leg about 10 inches off the ground. Hold for three counts, then lower. Repeat with right arm and left leg. Do up to 10 repetitions on each side.
Keep it honest
Do not lift your shoulders too.
Make it harder
Raise both arms and legs at the same time.
Bridge
What Hits: glutes and hamstrings
Lie supine on the floor, knees bent 90 degrees, feet on the ground. Lift your hips and back up land your body forms a straight line from shoulders to knees. Hold for five to 10 seconds. Beneath the ground and repeat 10 to 12 times.
Save it honest
Squeeze your buttocks at the top of the movement, and do not let the spine collapse.
Make it harder
Extend one leg once their hips are lifted.
Metronome
What Hits: oblique
Lie on your back in the floor with knees bent and raised more than her hips, with the parallel of the ankles on the floor, feet and raised his arms extended outward. Rotate the legs to the left side, bringing your knees as close to the ground as possible without touching it. Return to center, then move your knees toward the right side. Do 10 to 12 repetitions on each side.
Keep it honest
Be sure not to swing your hips or drive use, initiate the movement of its core and will continue to move slowly from side to side.
Make it harder
Keep your legs straight.
Workout for Runners
