REEL RUNNING: Core exercises

Friday, February 19, 2010

REEL RUNNER Core Training Exercise

My recent finish at the "Run with a Smile" 10K race was a surprise. Although I have been running sub-47 10K races last year, I was unsure of making the Sub-47 mark this time since I have not been training for the past few weeks. I was spending more time in the gym lifting weights to build muscle bulk. Advise from Coach Jim Saret pushed me to training my core muscles to improve running efficiency and balance. Luckily, one of my consultants shared with me his core training program which he got from the net. When I was not running, I was working hard on strengthening my core muscles. This, along with my recent discovery of CW-X tights and Newton shoes, helped me achieve my goal.

This is my Core training program.

(Video Courtesy of Dr. J.C.Aranas)

REMINDERS:

1. Core muscles should always be contracted and firm during the entire program.

2. Repeat the entire set of exercises 3x with 2-3 minute rest in between sets.

3. Focus on maintaining a straight posture.

4. Use Medicine Balls with enough weight to lift 10 repetitions each exercise.

5. Once sets become less difficult, increase number of repetitions first before increasing MedBall weight.

6. Always maintain proper form.

7. Inhale when lifting the ball up and exhale when bringing the ball down.

8. Do dynamic stretches prior to this exercise routine like shoulder rotations, trunk rotations and leg swings.

These exercises supplemented with Plank Training after my workout constitute my trunk/ core training program. You may add sit-ups/ crunches/ leg raises to this regimen.

Thursday, January 21, 2010

The Best WARM-UP and COOL DOWN Exercises

I have been a gym addict since High School. I've followed many programs for weight gaining and some for weight reduction. This time, my program focus more on the over all body conditioning and core training to help me improve my running form and start a triathlon training program.

I used to warm up with static stretches before each session and end with the same routine. I must admit they have become boring and my body had adapted to the routine. I tried using the treadmill to warm-up but easily got bored. Then a consultant taught me the MedBall Core Exercises (Click on the link to see the video).

MedBall Core Exercises are done using a Medicine Ball for 3 sets with no rest in between exercises and brief rests in between sets. Halfway through the first set REEL RUNNER is already sweating buckets. A series of 10 different exercises performed in a closed area (preferably inside a gym with a mat) using a medicine ball (weight: enough to complete the entire routine), it starts with explosive exercises using the arms with focus on keeping the trunk stable and firm. Done one after another, these exercises should be performed with proper form to prevent injuries. After this routine, I proceed with static stretches then start my progressive resistance training program (PRT).

At the end of my gym session, I do plank exercises instead of my usual AB exercises to target the entire trunk / core muscles. As explained by Coach Jim Saret (Coach to Elite Filipino Athletes), core exercises should be part of any fitness exercise program. Instead of just hitting the anterior AB muscles, these CORE exercises target the trunk including the lateral oblique and back muscles. I like these exercises better because they do not strain your neck or lower back and are done in less time than AB exercises hitting all the important core muscles at the same time.

Plank Exercises. These core exercises are called as such because the goal is to maintain the plank position for a certain time while keeping your abs/ tummy tucked in. These exercises put less strain in your neck when performed correctly and are suitable for all fitness levels (from Beginners to Advanced). Variations may be done with every position to continuously strain or target your core muscles.