A professional trainer says every runner should use this technique to improve form and avoid injury.
It’s just another runner. I ran my first half marathon seven years ago, but recently challenged myself to take the distance again. In an effort to match my past best, I followed a training plan and dug out my old running shoes, but I was coming up short, still running at my first pace.
After a month, I realized I needed professional advice, which led me to Jake Dearden, HYROX’s master trainer. He knocks out 5K, 10K, half and full marathons for fun—often at breakneck speed—and Dearden is also the HYROX Doubles World Champion, which makes him a clear qualm in sprinting.
Along with tried-and-tested tips—like skipping low-impact intervals on a bike, trainer or rowing machine to protect your joints, and eating his favorite pre-run meal (a (no jam)— Dearden recommended this core strengthening circuit designed for runners.
3 basic exercises to improve your running
Dearden told me that these three steps help him maintain his posture and core stability while running, which translates into running further and faster, while reducing the risk of injury.
Dearden’s method has continued, but has included some simple techniques for each exercise. He also provided repetitions for each, suggesting you do three to five rounds of the circuit, resting 30 seconds between rounds.
1. GHD sit-up
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Groups: 3-5 Representatives: 15-20
You will need a piece of equipment called a glute-ham developer (GHD) which you can find at most gyms. Keep your feet in position and stay straight. Bend your back as you slowly lower your body until you are level with the floor, then sit down.
Dearden says: “GHD sit-ups strengthen the hip flexors, abs and lower back, helping to maintain posture and core stability during running, improving efficiency and reducing the risk of injury.”
Another simple method: sitting with a straight leg
By keeping your legs straight, rather than bent like in a regular chair, you will increase the challenge to your hip flexors.
- Sit on the floor with your feet up in front of you. They can be together or very far apart – whichever feels better.
- Bend your back and slowly lower your body to the floor.
- Contract your abs to sit down.
2. Publication of Abs
Groups: 3-5 Representatives: 10
Kneel on a soft exercise mat or thin pillow. Holding the abs wheel with straight arms, move it forward as far as you can, maintaining control, then return it to the start.
Dearden says: “Rollouts involve the entire joint, especially the stabilizing muscles, to improve trunk control and reduce stress on the lower back. This will improve posture and strength while running.”
A simple alternative: A long plank of wood
- Get into a high plank position on your hands and toes, your hands directly under your shoulders and your body in a straight line from head to heels.
- Keeping your arms fully extended, move your arms forward, a few inches at a time, as much as you can, keeping your body in a straight line from head to heels.
- Move your arms back to the start.
3. Banded Pallof press
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Groups: 3-5 Representatives: 10 on the other hand
Attach a resistance band to a fixed structure in the middle of the chest. Stand to the side and a few steps away from the anchor point. Lower into a quarter squat and, while maintaining tension in the band, extend both arms in front of you, resisting the pull of the band. Pull the belt back across your chest under control.
Dearden says: “This exercise strengthens the anti-rotation muscles of the trunk, improves core stability and balance. It also helps reduce unnecessary body movements when running, improves posture and prevents injuries lower and waist.”
A simple alternative: Pulling wood
- With a dumbbell or kettlebell under your right arm, come into a high plank position on your hands and toes, with your hands directly under your shoulders and your body in a straight line to from head to toe.
- Brace your back and, without allowing your hips to flex or rotate, take the weight with your left hand and pull it to your left side.
- Place your left hand on the ground.
- Repeat on the other side.
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