Runners, your performance gains/losses are directly tied into how well your opposite hip and shoulder are connected through your core. This is a critical area of the body that needs to be addressed in all of your core strength workouts to maximize your time in the gym.
With that being said, here are three essential exercises that hit these patterns really well. Do them 2-3x/week (assuming you’ve received a thorough eval from a trainer, PT or your doc and are cleared for exercises like this btw!) and you’ll begin building a solid diagonal loading foundation from which to run.
Remember, exercises that look like running are always much better to do than ones that don’t. Getting off the floor to work your core is always best for endurance athletes.
HUGE thanks to my Partner in PE Alison Corcoran from Goldilocks Training in San Francisco for her help with the videos. Look for more great content from Al and Al in the not too distant future!
Suspension Training Workshop August 25, 2015
On that note, I’m doing a suspension training workshop for triathletes with Daniella Dayoub from DFitLife on Tuesday August 25, 2015 at 6:30pm. If you’re a triathlete living in the Silicon Valley, hit this link and sign up to learn common form fouls, why they happen and how to correct them.
TRX Pistol Squat
This is a monster muscle mover for the lower body. Hip stability, hip strength, core control and opposite joints working together. If you’ve got knee or low back pain, you’re NOT eligible for this exercise. Find out why, correct it and then have a trusted strength training resource watch you to make sure you are doing it right.
Cable Pulley/Exercise Band Split Stance Push/Pull
It doesn’t get much better than this when it comes to improving running performance. It involves every muscle of the core, upper and lower body that fires/stabilizes diagonally when you run. Master this move, make it stronger and it should help quite a bit. Do NOT start out with heavy loads. This is VERY MUCH a progressive exercise in terms of intensity and weight. Slow and steady definitely wins the race here.
Over Head + Hang Position Loaded March in Place
I really like this exercise for core control, shoulder stability and hip stability. ONLY IF, and that’s a HUGE if you can stand with your back against a wall, put your arms overhead and have your shoulders, arms and the back of head in COMPLETE with the wall. There should also only be enough room to fit your fingers in between your low back and the wall.
If you can get your whole hand in between your low back and the wall, and any of these other metrics don’t match up, you need to build more upper back and shoulder mobility BEFORE you do this. If you can complete the above mentioned correctly and without discomfort of any kind, enjoy!
If you are a Silicon Valley runner and you want a dedicated running specific core strength performance improvement program, contact me and let’s set up some time to put one together.