Category: intraining Training Tips

Exercise 1: Bridges

Position: 

Lay on your back with your knees bent and feet flat on the floor. 

Action:  

Raise your hips off the floor and hold this position for 5-10 seconds. 

Week 1:   3 sets of 6 lifts, 

Week 2:  3 sets of 8 lifts

Week 3:  3 sets of 10 lifts.

Progression: 

Bridge with foam roller under your feet.

Repeat the set sequence.

Advanced:  

Slowly roll the foam roller away from you with your feet. 

Keep your hips in the air for 10 seconds and aim for 3 sets of 10 repetitions.

Exercise 2: Table Tops

Position:  

Lay on your back with your feet on the floor.

Action:  

Raise your knees up until your thigh is 90° to your hip and your knees are bent 90°. 

Hold this position for 10 seconds then lower your feet to the floor.

Week 1:  Repeat for 6

Week 2:  Repeat for 8

Week 3:  Repeat for 10

Progression:  

For a slightly harder challenge alternate raising and lowering each leg during each repetition.

Advanced: 

Table Top on full length foam roller. (see image) 

Action:

Lay with your back and head on the foam roller. 

Keep your hands on the floor, lift your legs up to the tabletop position as above. 

Your goal…  to maintain your balance while reducing the amount of contact you have with the ground.

Progression:  

Move from hands to fingertips, to one finger only on the ground. 

If you’re well balanced try not to touch the ground at all. 

Try to balance on the roller for 3 sets of 30 seconds (it still counts even if you fall off).

Exercise 3 – Prone Planks.

Position:  

Face the floor with your elbows under your shoulders and resting either on your knees or toes. Your body should make a straight line from your shoulders to knees or ankles.

Action:  

Hold this position for up to 30 seconds. Repeat 3 times.

Progression: 

Plank with foam roller under the mid part of your forearms.  

Advanced:  

Try to hold a plank position while moving your arms slowly and smoothly backwards and forwards on the foam roller.

Ultimate Challenge: 

Try this while balancing on one arm only!!

PROGRAM TIPS:

• • • • Start with fewer reps
      • Move-in a small range of movement to start
      • Progress the exercises as you feel able by increasing the number of repetitions, difficulty and/or hold time.
      • Stop if you feel sore
      • Need extra help?

If you would like to progress with more challenging exercises or feel that you can not manage the exercises without discomfort or difficulty book in to our team at intraining Running Injury Clinic.  We are runners who specialise in running injuries and biomechanics.

HEAR more from Doug in Runtalk #29 – How to use our ITB Roller for core strength exercises.

Why you need a strong core.

Building your core strength is a worthwhile investment in your running. Having a strong core enables you to run with a better technique which may reduce your likelihood of injury, and can also help you to run further and faster! In a recent study, amateur runners performed a few core strength exercises 5 days per week. After 6 weeks, the runners recorded an average improvement of 1 minute in their 5km race time!

Use your core for better form.

Utilising your core muscles when running is an automatic process that becomes more effective as the muscles become stronger and fatigue resistant. You should find that you can maintain good running form (upright torso, and reduced hip drop) more easily and for longer after doing targeted core strength exercises for a few weeks. In order to ‘engage’ your core, focus on trying to ‘run tall’. This cue will coordinate the core muscles to improve your running posture and allow you to generate greater propulsion with less wasted energy. It’s important to note that to tense your stomach or core while running is counterproductive and can negatively affect your breathing.

Easy home exercises.

Training your core muscles can be done easily at home with minimal to no equipment. In order to gain a reasonable benefit, you should aim to do a workout at least 3 times per week. Begin with easy exercises – they should feel challenging but not painful. Progress the exercises as you feel able by increasing the number of repetitions, difficulty and/or hold time.  

Need extra help?

If you would like to progress with more challenging exercises, feel that you can not manage the exercises without discomfort or difficulty or want to make sure you have the right technique,  BOOK into to see podiatry and physiotherapy team at intraining Running Centre  We are runners who specialise in running injuries and biomechanics.