Story added: 20th July 2017

This week, RLC look at balance, stability and injury prevention training

In blog four of his series, Riverside Leisure Centre’s (RLC) Matt Plane looks at the ‘core’ and how some simple exercises can improve your running

We are already over half way through our Run Norwich 6-week training blog!

We have already covered some pretty major elements of running and this week is no different. In this week’s blog, we are going to take a deeper look into the exercises that are in this week’s training video. Plus, at the end of this blog, there is a bonus workout.

As you may have noticed, this week the exercises have been very specific and might be new to a lot of you you (which is a good thing)! I have tried to create a session that tries to tick all the boxes in terms of training smarter and using a toolbox of exercises to bolster our bodies ability to produce force.

I know I have talked a lot about force production, but it’s a subject which is remarkably important. But to be able to utilise that leg potency requires more than just pure honest strength. This is where our core comes in.

“What is my core?” is a question that is asked a lot in gyms and across the fitness sector. To many, it’s a set of perfectly chiselled abs. In reality, your core is a much larger area of the body. In terms of muscular anatomy and function, our core is a large web of connecting tissue and comprises of pretty much everything apart from our limbs. So, with that in mind, our ‘cores’ main role is to act as a mass stabiliser, linking the upper body to the lower body and not just to initiate movement at the spine (traditionally the purpose of crunches or sit-ups).

Let’s look at some of the exercises in the Vlog in more detail….

1)    Pallof press

As we explored earlier, our core’s primary function is to act as a stabiliser, rather than a primary mover. Next time you watch the pallof press, notice how it’s all about resisting the spinal rotation. And when you do this exercise, you will feel the rotational force trying to pull you towards the cable. Try to keep the arms straight and smooth, keeping in control of the cable. Try breathing out when you push (extend) your arms for optimal diaphragm positioning. Progression isn’t necessary about weight on this one, instead try to bring your feet closer together. This will reduce your base of support and further challenge your stability. Throughout all of this, squeeze your glutes to activate all the right areas to drive running form and efficacy.

2)    The Plank 

For runners, a strong and effective core will help keen an upright and efficient position, keeping fatigue away for a bit longer! Planks build the stabiliser muscles not only within, but around the torso, at the pelvis. The plank is a great device to use to activate our ‘neutral spine’, which also helps runners who suffer back pain or have poor posture. Keeping your hips marginally higher than shoulders will excite as many muscle fibres as possible. The great thing with the plank is that there are so many variations to try to keep your core guessing. Try lifting one limb for 5 seconds, then swapping around until at some point both legs and arms have spent time away from the floor.

3)    Bridges 

Bridging is a fantastic tool to work on not only sculpting the backs of legs, hips and buttocks but also to improve power and hip mobility. Additionally, this is a great exercise to do for anyone who is sedentary at work, as bridging can offer fantastic hip extension. For a twist, try single leg bridging.

4)    Landmine single leg deadlift

This is another fantastic exercise to develop hip strength and power, whilst encouraging single leg stabilisation to keep your muscles in strong, favourable positions.

Bonus session

The following weekly session will help to boost all the training effects we have looked at earlier.

For this, instead of repetitions, think of completing for 30 seconds on each side (clamshells / side plank / supermans) and complete 3 sets of each exercise. Why not try as a circuit to keep you moving and changing position?

• Side plank – Instead of supporting yourself facing the floor, now try facing one side so you have one forearm on the ground with the other arm reaching up to the sky.
• Supermans – Lie on your front with your arms and legs straight. Try to simultaneously lift your left leg and right arm off the floor. Keep it controlled and think of keeping the torso strong throughout. After 30 seconds, complete the other side (raise right leg/ left arm)
• Dead bugs – Lie on your back and lift your legs off the floor so there is both a 90-degree bend at the hip and the knee. With arms pointed to the sky, slower lower your left leg than bring it back to the starting position. From here, alternate legs for 30 seconds.
• Lying hip abduction – Lie on your side with your legs straight. Lift the leg furthest to the floor until it reaches 45 degrees to the floor. Continue to lower and raise the leg for the 30 seconds before swapping.
• Scapula ITYW lifts – Lie in the same position as the superman exercise. You are going to raise your arms out in front of you to make the letters I, T, Y, W. Repeat each letter for 6-8 reps with a constant focus on squeezing through the shoulder blades. For more information on this one or any of these bonus exercises, check out a trusted fitness page on YouTube.

I hope you find these exercises helpful and now have an increased awareness of how to train the body smartly.

See you next week!

Please note: if you are training with any pre-existing injuries or medical conditions that require specific stretches or routines, you may wish to speak to your GP or medical professional to determine their suitability.

Riverside Leisure Centre’s Run Club meets each week at 6.45pm. To find out more, please click here.