Strength and Core:

Strength training has the potential to reduce your injury risk by correcting muscle imbalances and improving muscle activation, as well as increasing the efficiency of your running biomechanics which results in improved running performance.

A strong core is a solid foundation for strength in the rest of the body. The main benefit of core strength for runners is increased stabilization in the torso. Your core muscles (the chest, back, abs, and obliques) are what keep your torso upright when you run, and reduce “wobbling” when moving your arms and legs.

Strength and Core Combined workout:

·       25 jumping jacks 

·       25 of bodyweight squats

·       25 push-ups (beginner modification: kneeling push-ups)

·       25 burpees

·       30 dead bugs

·       30 lunges 

·       25 crunches

·       60 seconds of high knees sprinting in place

·       60 seconds plank

·       60 seconds of mountain climbers

·       60 seconds of V-ups

·       60 seconds bird dog

·       60 seconds jump squats

·       60 seconds superman

·       60 seconds right side plank

·       60 seconds left side plank

·       60 seconds wall sit

10 minute Core workout: https://www.fleetfeet.com/blog/10-minute-core-routine-for-runners

Perform each exercise for 40 seconds, followed by 20 seconds of rest.

1. Plank Walk-ups

• Begin in high plank position with wrists under your shoulders and a flat back.

• Lower to your forearms, then push back up into a full plank. Continue this motion, and alternate which arm leads the motion. Keep your gaze slightly in front of your hands.

2. Bridges

• Lie on your back with knees bent and feet flat on the floor. Keep arms at your side with palms down.

• Slowly lift your hips off the ground until your knees, hips and shoulders form a straight line. Pause at the top to activate your glutes.

• Keep your head relaxed on the ground and don’t crane your neck.

3. Bird Dog

• Start on all fours, hands directly under your shoulders and knees directly under hips.

• Lift and extend your opposite arm and leg while keeping your back and pelvis stable.

• Hold for a beat at the top of each extension to activate your core.

• Alternate sides after each movement.

4. Bicycle Crunches

• Lie on the floor with your lower back pressed down and hands behind your head with elbows out to the side.

• Engage your abs, lift your head, and leading with the shoulder, bring your right elbow to meet your left knee as you point and extend your right leg.

• Continually alternate sides.

5. Plank + Knee to Elbow

• Starting in a full plank position, engage your abs, lift your left knee, and bring it forward toward your left elbow.

• Bring it back to the starting position and do the same on the right side, bringing right knee to right elbow.

• To mix things up and make the movement more dynamic, you can move into a downward dog position after each movement.

6. Right Side Plank with a Twist

• Get into a side plank position, with feet stacked together and your right forearm directly below your shoulder.

• Extend the left arm directly above your head.

• Lower the left arm and rotate your core to move your hand into the space between your side and the ground.

• Let your gaze follow your hand as you move.

• Continue for 40 seconds.

7. Left Side Plank with a Twist

• Complete the same exercise, this time with the left forearm down and right arm extended.

8. Windshield Wipers

• Lay flat on your back with arms extended out beside you and legs in the air.

• Keeping feet together and legs straight, rotate your hips to move feet slowly from left to right from the hand back again.

• Keep your lower back on the ground. If this feels too hard, bend your knees more.

9. Double Crunches

• Lie on your back with legs extended and arms overhead.

• Contracting your abs, bend your knees and drive them toward your chest.

• At the same time, slowly curl your upper body to touch your chest to your knees.

• Return to the start position, raising arms overhead as you go.

10. Leg lifts

• Lie on your back with legs extended in the air above you, perpendicular to the ground.

• With arms on the ground for balance, use your lower abs to lift your butt just off the ground.

• Use slow, small, deliberate motions. The less you can drive your legs toward your head, the better.

At home videos options:

Core: https://www.youtube.com/watch?v=RALLwT2BMgE&ab_channel=TheRunExperience

Stretching and Flexibility:

Stretch after your workouts!  This can reduce risk of injury and can maximize performance. As a team we will complete a team stretch, but stretching in additon to what we do at practice can be beneficial. If stretching isn’t your thing here are some resources for you.  If you can and want, yoga is also an amazing option for runners!

https://www.youtube.com/watch?v=d4ZJXhCmORA

https://www.youtube.com/watch?v=NqSxqx8QDKs&ab_channel=TomMerrick

https://www.youtube.com/watch?v=W9YtvgljfyY&t=70s&ab_channel=NicolePearce

Coach Jay Johnson has some amazing resources, this is one area that we will incorporate into our training. Stength And Mobility (SAM). 

Here is a link to a great resource!

SAM 

Shin splints are caused by overusing your lower leg muscles and bone tissue. This can be due to: a sudden increase in the amount or intensity of exercise. the ankle joint rolling inwards too far as the running foot hits the ground (over-pronation).  It's extremely important to attend practices including cool downs and stretching to prevent shin splints. 

But here are some prevention exercises for student athletes that may be prone to shin splints:

https://youtu.be/Z2G5WCJBpps?si=_zjxBcGbr5WqeU2j

https://youtu.be/olpUrL-w2qg?si=cQbSqy0-Obm-Hkcu