Ab Workouts For Long Distance Runners

Rectus abdominiswhat most people assume when they hear the word abs. Lie on your back and hold one leg up in the air.

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But unlike the traditional plank this routine has quite a few variations on the standard exercise.

Ab workouts for long distance runners. Run 46 miles at a comfortably tough pace. Keep a straight line. Lie on your stomach and prop your weight on your forearms and toes.

Runners are creatures of habit and we tend to stick with what works including the plank exercise. 13 Essential Core Exercises for Runners. If youre looking for that final 5 to 10 percent improvement in your running consider adding one or two sessions per week of heavy explosive training.

Erector spineyour lower back muscles. By Michael Fredericson Tammara Moore AUTHORS Dr. Transverse abdominisinterval core muscles that wrap around your spine and sides.

Core stabilisation training for middle and long-distance runners. My recommended routine includes 3 sets of single-leg squats box step-ups straight leg deadlifts and hamstring cable pulls. This strength workout is a series of plank exercises.

The Gauntlet Plank Workout. It involves five main areas. Aim for 3040 seconds slower than your 5K.

Your thigh should be perpendicular to your body and your shin parallel to. Obliquesboth the external and internal muscles on the sides of your abdomen. 30 seconds squats 15 seconds rest 30 seconds per leg in single-leg balance 15 seconds rest 30 seconds lunges or jumping lunges alternating legs 15 seconds rest Repeat.

Michael Fredrickson is an Associate Professor at Stanford University School of Medicine in Palo Alto California USA. Jog at an easy pace for 1520 minutes. A solid warmup includes dynamic exercises like hamstring sweeps high knees quad stretches and butt kicks followed by an easy 1-mile jog or 3 minutes of striders 15-sec.

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