TRAINING AT HOME: CORE WORKOUTS WITH NEW BALANCE
Jip Vastenburg is a 2016 Olympian for the Netherlands and specialises in the 10,000m and Marathon.
Ciara Mageean is also a 2016 Olympian and twice European Bronze Medalist in the 1500m.
The core strength routines they are demonstrating are part of their weekly routines that they do 3 times on a Monday, Wednesday and Saturday. The exercises are aimed at increasing their running economy through a stable core and also to prevent injury by having a strong core and good stability on the ground to absorb the impact forces of running.
Steve Vernon is an international endurance runnining coach and former multiple GB representative over cross-country and mountain running. His inspiration, optimism, and coaching philosophy form the driving force behind Team New Balance Manchester.
Adam Craig is a Scottish athlete who competes in distances from 1500m to 10k. He has a PB of 28:32 for the 10k.
1. HOME CORE SESSION
This session includes advice on:
- Dead bugs
- Front plank/side plank
- Single leg glut bridge
- Clams
- Single leg balance (with ball throw)
2. HOME STRENGTH SESSION
This session includes advice on:
- Goblet squats
- Single leg RDL/standing stork
- Sit up into overhead press
- Russian twists
- Press up into side plank
3. PLANK VARIATION
3 minute plank routine:
- Get yourself into plank position – a good plank position is a straight back, shoulders/hips/feet all in a straight line, and drawing through your lower abs
- Rock slowly back and forward x 10
- Pikes (lift your bum to the ceiling and back to flat plank position) x 10
- Turn on to left side into a side plank. Straight position with shoulder/hip/feet aligned. Feet can be stacked or split
- Pulses (lower hip towards ground and raise again to plank position) x 10
- Turn on to right side and repeat
- Come back into front plank position
- Draw circles (as if you are drawing circles with your nose around clenched fists) x 5 in each direction
- Pikes x 10
- Hold plank for 15 seconds longer
- DONE!
4. RUNNERS' WEAKNESSES
Ciara and Jip are joined by Adam to demonstrate some strength exercises that work out muscles that middle and long distance runners don't use so much.
- Exercise 1 – Press-up
Get into press up position, you can make it easier by going onto your knees. Maintain straight posture along body. Another alternative is to use a chair/sofa. Place hands on chair/sofa and do a press up in that position.
- Exercise 2 - Dips
Works the triceps. Face forward with back to the chair/sofa. Place hands on platform and have a seated position with legs straight out in front of you. Bend your elbows to dip to the floor and back up.
- Exercise 3 - Pull-up
A pull exercise compared to press-up and dips which are push exercises. If you don’t have a pull-up bar then place a strong pole across two chairs. Grip it wide so that the weight is distributed along the pole. Bring your chest to the bar pulling your shoulder blades together while you do this.
- Exercise 4 – Double leg glute bridge
Using the glutes and not the lower back is the key message. Squeeze glutes, roll up from here, and come into a straight position. Hold for a couple of seconds at the top and then lower back down. To make it harder you can do a single leg glute bridge or add a weight. With the weight sit it on your hips and repeat same movement as before. To make even harder put your shoulder blades on a chair/sofa and repeat same movement into a neutral position.
- Exercise 5 – Lunge
Take a step out in front of you. Lunge bringing the rear knee to the ground and maintaining a straight upper body. Push back up to standing. Make sure the front knee does not come over the toe. You can make it harder by adding weight (e.g. a water bottle or weighted backpack). Use your arms to counter balance the movement.
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