workout
You’ll have to do more than just running if you want that all important PB this year. Your core connects your upper and lower body to work as a unit while you run. Improving the strength of all the muscles in your trunk will improve your posture and make your running stride more efficient. It will also increase the power of your push off, making your strides more effective. A strong core improves your balance, which reduces energy loss; this will help you to run faster.
Warm up
Perform a dynamic warm up that includes swinging your legs sideways, forwards and backwards. Do a few stationary squats to increase your blood circulation and warm up your body before starting the exercises. You can also do these exercises after a run.
Sets and reps
Perform two sets of 15 to 20 repetitions. Aim to do the workout at least twice a week as part of your running programme.
Cool down
Lie down on the floor and extend your arms above your head. Make your body as tall as possible. Inhale for four counts and exhale for eight counts. Repeat 10 times.
GO PRO!
Depending on your fitness level, you might want to make the workout harder. Add a weight to increase your body weight. This will increase the load on your muscles, requiring them to work harder. You can use either wrist or ankle weights to make the workout tougher. Make sure you start with a small weight, then as fitness increases, try heavier weights.
Stability ball crunches
Strength and balance
Areas trained Stomach muscles (rectus abdominis)
WHY DO IT?
Using the stability ball will improve your balance and increase your stomach strength.
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Feb 2019
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