core strengthening for runners

33 %
67 %
Information about core strengthening for runners

Published on November 20, 2008

Author: lsandhaas


Core Strengtheningfor Runners : Core Strengtheningfor Runners Todd M Kersten, PT, OCS Background : Background 3 years High School Science Teacher 2 years football and track coach 15 years as a Physical Therapist 23 years as a runner Credentials : Credentials 5 Marathons 4 Half marathons Countless road-races in Oklahoma, Kansas, Iowa Recent Marathon PR in Wichita 3:32 Half Marathon PR in QC 1:37 Essential Training Components : Essential Training Components Base mileage Long runs Core Strengthening Speed work Tempo runs Repeats Fartlek Hills Why Core Strengthening? : Why Core Strengthening? Improve performance Injury prevention Re-training post injury Inner Core : Inner Core Multifidus Transverse abdominus Diaphragm Pelvic floor muscles Deep Longitudinal System : Deep Longitudinal System Biceps femoris Sacrotuberous ligament Thoracolumbar fascia Posterior Oblique System : Posterior Oblique System Gluteus maximus Contralateral latissimus dorsi Thoracolumbar fascia Anterior Oblique System : Anterior Oblique System Internal & External Obliques Contralateral adductors of the thigh Lateral System : Lateral System Gluteus medius & minimus Contralateral adductors Why Core strengthening? : Why Core strengthening? Walking you will always have one contact point with the ground Running is a series of single leg jumps and landings Running requires : Running requires Balance Coordination Lower extremity strength Upper extremity strength Core strength Endurance Proximal Stability : Proximal Stability Core control in needed for arm and leg function Poor control of core leads to overuse of global muscles with potential for injury Muscle weakness : Muscle weakness Weak Gluteus medius- hip and knee pain Weak Internal/External obliques- adductor, hip flexor pain 4 point with legs : 4 point with legs Basic Curl Up : Basic Curl Up Basic Curl Up : Basic Curl Up Clamshell : Clamshell Clamshell : Clamshell Intermediate Plank : Intermediate Plank Intermediate Plank : Intermediate Plank Lat Pull Down : Lat Pull Down Lat Pull Down : Lat Pull Down Lunges : Lunges Lunges : Lunges Step ups : Step ups Step ups : Step ups Favorite Sayings : Favorite Sayings “my sport is your sport’s punishment.” “the difference between a runner and a jogger is the price of an entry form.” “you know you are getting tired when you spit on yourself,..but especially when you don’t wipe it off.” Questions? : Questions? Rock Valley Physical Therapy 1414 W. Lombard Davenport, IA 52804 563-388-7352 Special thanks to Mark Levsen PT,MA,OCS,SCS, FAAOMPT Danny Fleener PT,MPT,CMPT, OCS

Add a comment

Related presentations

Related pages

10 Core Strengthening Exercises for Runners

Having a strong core is vital for running performance and injury prevention. Here are ten moves to strengthen your core.
Read more

13 Essential Core Exercises for Runners | ACTIVE

Core exercises will help your running and prevent injuries. Many runners know this but they're not sure when to do these workouts or what to do?until today.
Read more

The Core of the Matter | Runner's World

The Core of the Matter. Strengthen your core muscles, and you'll run smoother and faster, with fewer injuries. Bonus: A set of seriously taut abs
Read more

5 Core Workouts for Stronger Running | Runner's World

5 Core Workouts for Stronger Running. A strong core will help you hold proper running form longer. By Susan Paul Tuesday, May 21, 2013, 12:00 am
Read more

The 3 Best Core Exercises For Runners -

The best core exercises for runners are those that mimic the specific ways the core muscles are required to work during running. Here are three ...
Read more

Core-Strengthening Exercises For Runners | POPSUGAR Fitness

If you run regularly, and especially if you're training for a race of any length, you need to work your core. It's vital that you have a strong back and ...
Read more

Four Key Core Exercises For Runners -

Linzay Logan identifies and explains four key core strengthening exercises for runners.
Read more

Core Routine for Runners : Runners Connect

A running specific core routine designed to keep you strong, injury-free, ... Download Your FREE Core Strengthening for Runners PDF and Video Now.
Read more

Basic core strengthening routine for runners | Digital ...

When it comes to strength training, most runners either ignore it completely or tend to focus on their legs. Your legs are obviously important to running ...
Read more

How Core Strength Training for Runners Works - HowStuffWorks

Runner core strength training is important for distance runners. Visit HowStuffWorks to learn about runner core strength training.
Read more