RunnerDude's Weekly Exercise: Dolphin to Elbow Plank

Planks are an effective way for runners to build core strength. However, as effective as they may be, they can also be rather boring to do. The following is a twist on the traditional front plank that decreases the boredom and increases the difficulty level.

To being, position yourself in a front plank with your hands resting on a mat and both arms fully extended. Extend your legs behind your (knees locked) with your toes resting on two glider discs (paper plates work well too). Check to make sure that your mid section isn't hiked up (your butt should be in line with your shoulders and heels). Keeping your body in a straight diagonal line, bend your right elbow until your forearm is resting on the mat. Then do the same with the left arm. As you bend your arms your body will slide back on the glider discs. Then, engage your core and extend your right arm then left arm (your legs will slide back in) until your back a the start position with your arms fully extended. Repeat this motion for 15 seconds, then switch to lowering the left arm first followed by the right for another 15 seconds.

For a better visual of the exercise, check out the video clip below.


RunnerDude's Weekly Exercise: Dolphin to Elbow Plank from Thad McLaurin on Vimeo.

For more exercises for runners, be sure to check out RunnerDude's new book Full-Body Fitness for Runners.

RunnerDude's Weekly Exercise: Planks

I've posted many times on the importance a strong core plays in efficient running and prolonging endurance particularly in long runs. Planks are a great core exercise. They can be done practiclaly anywhere, require no equipment and actually they work more than just the core. There are several variations of the plank, but the best one to start with is the basic front plank.

To do this exercise, lie face down on a mat. Engage your core and lift up on your elbows, forearms, and toes. Make sure your elbows are positioned directly underneath your shoulders. Your body should be a straight line from shoulders to heels. If you're new to planks, try holding this position for 30 seconds. Over time work your way to 45 seconds, and then 60 seconds. Make sure you're breathing evenly while holding the plank position. Do not hold your breath.

For an advanced version of the front plank, try extending your arms so that your elbows are fully locked. 

For more exercises for runners check out RunnerDude's new book Full-Body Fitness for Runners.

Dumbbell Core Workout for Runners

In many a post, I've lauded the benefits of a strong core for runners. A strong core and upper-body means prolonged strong running form. Prolonged strong running form means more time before fatigue sets-in on a long run. Next to improper fueling, fatigue is one of the main causes of runners hitting the wall.

Running is often thought of as a lower-body activity. It is, but it's just as much, if not more, an upper-body activity. A runner's power orignates from the core and moves down the legs. If a runner has a weak upper-body and begins to slouch on a run, that puts more stress on the core, making it work harder. If the core isn't strong, then it too will fatigue, leaving the legs to fend for themselves.

Below is an easy core circuit workout to help improve your core strength. It only takes a few minutes and all that's needed is a couple of dumbbells and an exercise mat. If you're new to working your core, start with light dumbbells, (5lbs or 8lbs). If you've been working your core, then a 10lb dumbbell may be more suitable for your starting weight. You don't need a ton of resistance to get a great workout with this circuit, so working your way to 15lbs for some of the workouts is probably the most you'll ever need. For some of the exercises (i.e., the Dumbbell Leg Lift) 5lbs or 8lbs is all you'll ever need.

Ease into the circuit. Begin with 8 to 10 repetitions of each exercise. Move from one exercise to the next without rest. That's one circuit. Take your rest at the end of the circuit. Make your initial goal to complete one circuit of the exercises. Once you've acclimated to doing one circuit of 8-10 reps for each exercise, you can up the ante by increasing the reps to 10-12 or 12-15, increase the weight of the dumbbells, or increase the number of times you do the circuit to 2 or 3.

Remember, before beginning any new exercise routine (especially if you're brand new to fitness), it's best to consult your doctor prior to doing the workout.



For a core workout using a med ball [click here].

Running Strong As You Age

I hear it all the time...."I'm just not running like I used to." It's a given. We all age and as we age the activities we do may change and the ones we stick with doing may not have the same intensity as they once did, but there's a lot that one can do to keep that intensity alive as long as possible. Actually a lot longer than you might think.

I'm 45 and silly me thought that as I got older, the competition would begin to wane. Oh contraire! The exact opposite is happening. I used to place in the top three in my age group quite frequently at local races, but that's getting harder and harder to do. Once I moved into the 45-49-year-old bracket, the competition got a lot tougher. There are a lot of fast runners in their 40s, 50s and 60s.

What's the key? Well, the other day, a client of mine mentioned how surprised he was to learn how muscle-specific different sports can be. He's a runner in his 50s and he's a really good runner. He's coming to me to improve his upper body and core strength and endurance. He is right, different sports can be pretty muscle-specific. It's not until you try a different sport or do some general fitness training that your realize maybe you're not in as good a shape (overall) as you thought.

Soccer is probably one of the best sports for full-body conditioning. You're using just about every muscle in your body as well as moving your body through the three different planes of movement--frontal (lateral movements), sagittal (forward movment like running), and transverse (rotation and twisting). It also involves a great deal of cardio from the constant moving around and running involved in the sport.

Runners tend to think it's all about their lungs and their legs and while those are major aspects of running, that's not all there is to running. A strong core and upper body is also needed to ensure powerful movement in the legs and in maintaining good running form. Youngsters in their 20s and early 30s tend to be involved in multiple activities--golf, tennis, soccer, softball, Frisbee football, volleyball, working out at the gym, etc. Because of this variety of activity, the upper body gets a good workout without the individual realizing they're strengtheing their upper body and core. Then somewhere in our late 30s, 40s and 50s, due to work, family, just life in general, many of the activities fall by the wayside. Somehow many manage to hang-on to running. Maybe it's because we can fit it in whenever. Maybe it keeps us sane. Maybe it's because it's cheap. But, over the years, that core and upper body fitness begin to wane. Don't use it; you lose it. Probably wasn't that obvious because as runners we tend to be lean. But lean doesn't always mean fit.

A runner needs muscular endurance in the upper body and core just as much as in their legs. You're swinging your arms just as much as your legs are moving forward. There's no resistance to your arm movement other than some air, but they're still moving. If your upper body doesn't have muscular endurance then a domino effect can begin to happen. First the arms fatigue causing you to round your shoulders and slump. This puts more stress on your core. If your core is not strong, then it will begin to fatigue as well, causing even further decline of your running form. By now your legs are taking the full brunt of the domino effect. Not only has the core stopped providing a strong support and power system for the legs, now the legs are having to deal with poor running form and soon fatigue will consume the legs as well. What's that I see? Could it be? Yep! The dreaded WALL! You're about to smack right into it.

Not only can you hit that dreaded wall, you can begin to suffer from injuries like calf pulls or strains, issues with your Achilles heel, IT band problems, pulled hamstrings, muscle cramps...the list goes on. Sound familiar? Are you beginning to have issues in your legs that you never experienced when you were younger? Could be specific to your legs, but it could very well be related to something higher up--a weak core and/or upper body.

So, what's an older runner to do? Invest a little money in an exercise mat, a medicine ball (or a set of dumbbells or weight plates) and work that core! Whatever the resistance form you choose, it doesn't need to be very heavy. An 8lbs, 10lbs, or 12lbs medball will do fine. 10lb, 15lb, or 20lb dumbbells will work nicely too. Use the core workout and your new toys to work that core. If you don't have a medball most of the exercises can be done with just body weight, a dumbbell, or a weight plate). Do the workout 2 or 3 times a week and you'll be well on your way to a much stronger mid-section. Check back in with the blog on Sunday for an upper body workout for runners.

Note: Remember, if you have any upper-body health-related issue or this is the first time you've attempted an upper body workout, it's recommended that you check in with your doctor first to get his/her approval.

Runner's Core 10 x 10 Circuit Workout

An often overlooked but vitally important key to successful running is having a strong core. Whether you're a beginning runner or a seasoned runner, having a strong core will support good running form, delay the onset of fatigue, and produce more energy output for your legs.

When "core" is mentioned, abdominal muscles are usually what come to mind along with the image of airbrushed Calvin Klein models. Pretty rippled ab muscles aren't what we're shooting for here. Now, if you get them in the process, that's a bonus, but I'm talking more about strengthening all the muscles in and around your torso—obliques, lats, transverse abdominis, erector spinae, as well as the rectus abdominis (the abs).

Crunches are often what come to mind when core exercises are mentioned. While the trunk flexion motion of a crunch may produce pretty surface abdominal muscles, it doesn't do a lot to provide for a strong core, mainly because the movement is not a very natural movement. How many times a day to you bring your head up to your knees? Probably not very often. But, how often to you reach up, reach diagonally, turn from side-to-side, reach down, reach down diagonally? My guess would be hundreds of times. To build a strong core you need to move your core through a wide-range of natural movements, moving through all the planes of motion.

Below is a 10-exercise workout that includes a variety of simple core-strengthening exercises using a medicine ball. The workout is designed as a circuit. A circuit is a series of exercises that you complete consecutively with no rest in between. This circuit is a 10 x 10, meaning that there are 10 exercises for which you each complete 10 repetitions. If you don't have a medicine ball, no worries. A light dumbbell will do or even a laundry detergent bottle! Take a look, try it out and let me know what you think.

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There's More to a Strong Core Than a Crunch

A few days ago, I posted how sitting all day can cause "office-chair-itis"(sitting keeps your hip flexors in a flexed position causing you to feel stiff, even bent over when you try to stand after sitting for a long while). Several exercises and stretches were given to help relax and free-up those hip flexor muscles.

All that talk about hip flexors made me remember that another reason people often get sore hip flexors is from over use. Can you guess one cause of over-used hip flexor muscles? I'll give you a clue. Guys like to do these to get rid of that beer gut before the beach season and the gals like doing tons of these before trying on that bikini. Any ideas? Okay, okay, I'll tell ya. CRUNCHES! Crunches will help give you that defined six pack, but actually a crunch or situp really works the hip flexors just as much if not more than the abs. Stand up. Bend over. Stand straight-up again. You've just flexed your hips. Same motion as laying on the ground and lifting your torso toward your knees, isn't it?

There is absolutely nothing wrong with doing crunches, but they shouldn't be your only source of core work for two reasons. First, because crunches work the hip flexors just as much (if not more) as your abs, you can run the risk of over use and then injury of the hip flexors. Think about it. If you're a runner logging 25-50 miles a week and then on top of that you're doing hundreds of crunches a week, you're working those poor hip flexors of yours to smithereens! Secondly, if crunches are your only source of core work, you may end up with pretty abs, but you won't have a very strong/solid core. The core has a front, a back, and two sides. If all you work is the front, you're going to create a muscle imbalance. Some individuals who do nothing but crunches have actually caused themselves to hunch forward. The abdominal muscles are so tight and the back and side muscles are so weak that the torso is pulled forward, giving a hunched appearance. There's not equal strength in the opposing muscle groups to counteract this pulling motion. So they slump. Probably not the look they're shooting for.

Core work should have a balanced approach that involves all the core muscles—the erector spinae muscles, obliques, lats, transverse abdominis, and rectus abdominis (the abs). Specific exercises can be used to target each group, but you can also get some great workouts hitting all those groups simultaneously using simple equipment like a medicine ball. Planks are a great isometric exercise for core strength and all you need is a mat!

What you want to shoot for are exercises that are functional. What that means is you want exercises that mimic the types of movement that you make is real life. Think about it. How often do you crunch your torso toward your knees each day? Probably not very often. But how often do you twist, turn, reach straight up, reach up diagonally? Pretty often, huh? Everyone can benefit from a stronger core. Your core is the source of energy for your legs and arms. If your core fatigues, then so too will your appendages. This is very important to runners. If you run with a weak core, you run the risk of fatiguing much sooner during an endurance event. Once your core is fatigued and you begin to lose good running form, then everything else will begin to fall apart.

Good news is that solid core work doesn't have to be an every day event. Actually research shows that your core will benefit from a little rest in between workouts. Every other day is a good routine to shoot for, but if you're just starting out, try two times a week (not on consecutive days) and then work your way up to every other day. Another thing to keep in mind is that even if you're not doing an official "core workout" you can still get in good core muscle work during your other workouts. When you're doing those dumbbell curls, make sure your core muscles are engaged and taut. When you're doing a deadlift, engage those core muscles. When you're doing tricep kickbacks, engage those core muscles. Not only will you get a good workout of the core muscles when doing this, you'll also improve your form for those "other" exercises.

For some core workout ideas, check out the video clips below.

Got Office-Chair-Itis?

Have you ever had this experience? You're sitting at your desk all day....8-10hrs later you try to stand up.....your body's seems permanently forged into the sitting position.....it takes several steps around your office before your back straightens and your knees unlock.

I have to admit I have. Most likely, if you're reading this post, you're a runner, triathlete, cyclist, or in some way active and fit or working towards fitness. Imagine now, that you're not an active person and you sit in the same position, day after day, week after week, month after month. Not a good picture, huh? Sitting at a desk and working on a computer all day is often the culprit and cause of bad posture. There are a couple of reasons for this.

First, if you're not active and exercising during your non work time, then you're not going to have the muscular endurance to sit all day. Yep, that's right—muscular endurance for sitting. Your core muscles, such as the erector spinae muscles, the rectus abdominis, transverse abdominis, latissimus dorsi, and oblique muscles are mainly made of type 1 muscle tissue. They're the epitome of endurance muscles because they're always "on" working to keep you upright as well as to hold in all your "innards!" Well, if you're not actively working to keep your core strong, then it can take a toll on those muscles and eventually gravity wins and you begin to slump (usually forward in the direction of your computer screen). [Click here] for a good workout for your core using a medicine ball.

Secondly, because you spend so many hours in the seated position, you can get tight hip flexors. There are several muscles that make up the hip flexors most of which originate on the ilium (your hip bone) or pubic bone and insert at various places on the upper and lower leg bones. These muscles help you flex at the hip. When you sit, you're actually in a flexed position. So, after 8-10+ hours of being in this flexed position, your muscles tend to stay flexed when you try to stand up. That's a big reason why you're slumped forward when you try to get up. Eventually you're able to loosen your hip flexors and stand up. Over time, however, you can actually start to have a slight forward pelvic tilt. Over even more time, that tilt can become even more pronounced.

Good news is that most people can correct and/or prevent this just by strengthening their core and adding hip flexor stretches and exercises to their daily routine. As a runner it's vitally important to have a strong core. Your core is the source of all your running energy. A weak core will allow fatigue to set in much sooner than a strong core. Once your core gets fatigued, you'll begin to lose good running form. Once you lose your running form, that can spell disaster in a race.

Also, as a runner (who may also be working a desk job for many hours a day) you need to remember to "unflex" those hip flexors. Not only do you need to take a break periodically during the day to stand up and stretch, you also need to do the same before a run. Before you begin a run (especially after a day of office-sitting), be sure to do some dynamic stretches (actively moving stretches not static stretching). This can be as simple as a very easy light jog around the parking lot. Other times (if you're going for a longer or more intense run) you may want to do a series of simple running drills such as high kicks, butt kicks, side shuffles, karaoke shuffles, etc. Not only will this warm-up your muscles, it will also get your heart pumping and your blood circulating to all your muscles before your run.

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Below is a clip from LiveStrong showing three good hip flexor stretches. These are great for during the day, at the end of your day, or after your run.

Running cold on a stiff body can spell I-N-J-U-R-Y real fast, so take a few pre-run precautions. You'll be glad you did come race day, when you're injury free.

Does Your Upper Body Poop-out on a Long Run?

Fatigued legs and cramping calves are common among distance runners. Most of the time the fatigue or cramping is due to depleted glycogen stores and/or dehydration. But, has your upper body every fatigued? Do your arms ever go numb or cramp?

Many times all runners do is run and that's great cardiovascularly, but strength-wise that can cause problems down the road. I've mentioned this before in previous posts (Getting to the Core ) but the core is the power center for a runner. If your core is not strong eventually, you'll become too exhausted to maintain good running form and posture. When this happens your running becomes less efficient and you begin to tire and slow down.

Strengthening your core can help avoid this. [Click here] for a good core work out using a medicine ball. Strengthening the muscles in your arms and shoulder girdle can also help fight fatigue and cramping. Focus your exercises on your shoulders (mid- and rear-deltoids), the back of the neck (upper- and mid-trapezius), the upper arm (biceps and triceps). Free weights (dumbbells) or machines can be used, however using free weights will give you better range of motion allowing you to also help increase your stability because you'll be using a variety of muscles to help keep your balance while targeting the specific muscle you're working on.

Remember the point of these exercises is to build muscular endurance. You're not trying to become the next Arnold. So, think "lighter weight and higher repetitions." Choose a weight that you can lift 12 to 15 times before becoming tired. To start do one set of 12-15 repetitions of each exercise. Eventually work out to three sets (12-15 repetitions) of each exercise.

Check out the following workouts from carveyrunningtips.com for sample workouts.
Shoulders


Biceps


Triceps


Upper Trapezius (from AskTheTrainer.com)

Pump Those Arms!

Ever get to the end of a race and you just have nothing left? Not talking about hitting the wall. Your mind is clear, but you've just run out of steam? I sure have. Well, oddly enough this lack of steam could be due to lack of upper body strength. As runners, we tend to focus on the legs and pay little if any attention to the upper body. Your arm and leg movements are actually interconnected. Your left arm pumping-action works in conjunction with your right leg and your right arm pumping-action works with your left leg to help move you forward. It's kind of like follow-the-leader. Your arms are the leader. So, if you have strong arms and a strong pumping action to carry you through that last bit of the race, your legs have no choice but to follow the leader. Having a strong core will work to support that arm action as well as your legs.

Don't worry, I'm not talking about adding 20-pound guns to each arm, but doing the following routine will give you that extra strength to pull you across that finish line.

1. Shoulder Shrug Using Dumbbells

2. Lateral Raise Using Dumbbells

07 Beginner: Shoulders - Dumbbell Lateral Raise - For more funny movies, click here

3. Bicep Curls

Arm & Shoulder Workouts: How To Do Bicep Curls

4. Tricep Dips


5. Abdominal Bicycle Crunches

Getting To The Core

When I was a teenager, my parents were always telling me to stand up straight. You see, I tended to slump. Being a typical teenager, I just thought they were nagging and I ignored them. Plus, it actually felt uncomfortable to stand up straight. So, I slumped. Wasn’t until many years later (when I saw a picture of my bad posture) that I decided to do something about it. This was around the same time that I had joined a local gym. I began to do crunches to strengthen my abs and I began to see my posture improve. I also began to see my endurance while running improve.

Ever have one of those “Ah-hahh!” moments? Took a while but I finally realized that the mid-section or “core” is the support for your entire body. A strong core provides good posture as well as a solid base for the rest of your body to do its job properly. When you run, the power your legs receive originates in your core and moves down to your legs. I initially thought working your abs was how you strengthened your core. It definitely plays a part, but you need to go beyond the abs to optimize your core strength. The goal shouldn’t be to have a 6- or 8-pack but to have a solid core. If you get a “pack” in the process that’s cool (I’m still waiting for mine, LOL!) but it shouldn't be the goal.

There are a lot more muscles than just the abdominals that make up the core. Core muscles consist of the muscles that run along the trunk and torso and generally include the following:
Rectus Abdominis—the "six-pack" muscles that everyone strives for Erector Spinae—three muscles that run from your neck to your lower back
Multifidus—found beneath the erector spinae
External Obliques—positioned on the side and front of the abdomen
Internal Obliques—found beneath the external obliques, running in the opposite direction
Transverse Abdominis—muscles that protect your spine and provide stability; found beneath the obliques
Hip Flexors—a group of muscles (psoas major, illiacus, rectus femoris, pectineus, and sartorius) found in front of the pelvis and upper thigh
Gluteus medius and minimus—found at the side of the hip
Gluteus maximus, hamstring group, piriformis—found at the back of the hip and upper thigh
Hip Adductors—found at medial thigh.

The great thing about building core strength, is that it doesn't take a lot of equipment. There are many exercises that involve no equipment such as crunches, plank exercises, push ups, V-sits, lunges, and squats. Others require basic equipment such as dumbells, a medicine ball, a ballance ball, and other equipement found at any gym. I recently purchased a medicne ball (8lbs.) and have begun to incorporate exercises using the ball into my weekly routine. The December 2008 issue of Men's Health has a great pull-out poster featuring 10 medicine ball exercises from the UNC Tarheel Basketball team training handbook. At first the exercises seem too simple, but the next day you'll discover just how effective the exercises are. Stick with it though and you'll start to see and feel the benefits of the work you're doing. Fitness guru, Mark Verstegen, has a book on building core strength, Core Performance, that I highly recommend. Blue Benadum also has a great routine for building core strength. It’s tough, but it’s good. Check it out at trainingbybluebenadum.com. For a core routine designed for runners try this plan from RunningPlanet.com.