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Post by Mike Searle on Jul 1, 2011 21:36:08 GMT 1
Calling all performance junkies out there!Running Economy (RE), how efficiently you travel over the ground and the minimilastion of extraeous movements is as important for Usain Bolts as it is for Paula Radcliffes. Developing your core strength will improve your RE because you can stabilise your body and focus the transfer of power directly to forward movement. So, the test. 1. Lie face down on the floor, legs together, resting on your toes & balls of your feet. 2. Position your elbows at 90 deg, directly under your shoulders, arms tight to the sides, pointing ahead & parallel, resting on your forearms. 3. Push your body up so that you're supported on your toes, elbows & forearms, completely horizontal & completely stationary. 4. Hold for 60 seconds, 30 seconds recovery & repeat. This exercise will build your core strength - AND MAKE YOU A BETTER RUNNER! AND IT TAKES JUST 60 SECONDS!When this is comfortable, come back to me for exciting progressions . . ! Feed me back your experiences!  Mike
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Post by Adair on Jul 2, 2011 0:13:02 GMT 1
Tried this but after a count to 50 or so I start shaking, that can't be good !
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Post by Mike Searle on Jul 2, 2011 16:17:54 GMT 1
Good start Adair, build up the full 60 secs (x2) just by doign the exercise twice a week.
How easy is that!
Mike!
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Post by Adair on Jul 3, 2011 23:01:32 GMT 1
I tried this in the vegetable aisle in Sainsbury's today but had some funny looks so will probably do it at home in future
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ed
New Member
Posts: 23
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Post by ed on Jul 5, 2011 9:10:18 GMT 1
Gave it a go last night. Definitely not at comfortable stage yet - surprisingly out of breath after first 60, struggling to breath at all during second 60! Would suspect my body wasn't quite as horizontal as it should be either, maybe we need a team plank before the run on Wednesdays so you can rate us Mike.
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Post by Adair on Jul 5, 2011 12:54:01 GMT 1
not the first time i'd have been a plank
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Post by stever on Jul 5, 2011 12:58:21 GMT 1
I think when you get comfortable with 2x60, you get to do it with Mike stood on your back. I'll stick to having poor core strength I think.
Forget the vegetable aisle, anyone fancy a plank on top of the Helsby Hill trig point?
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Post by Adair on Jul 5, 2011 16:45:14 GMT 1
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Post by Mike Searle on Jul 7, 2011 21:59:29 GMT 1
Interesting comments . . !
Moving swiftly on, your next challenge is to adopt the same position, for the same duration but with one leg elevated, ie: solely both forearms & one toe in contact with the floor.
Come on, give it a go!
Mike
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Post by Adair on Jul 8, 2011 8:17:13 GMT 1
i'm sure Mike is trying to give us a broken nose!
ok, this can now be the highlight of my weekend
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Post by stever on Jul 9, 2011 11:45:07 GMT 1
Latest report Chez Riley: 2x60s - hard and unpleasant, the carpet needs cleaning. Will be back for more.
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Post by Mike Searle on Jul 9, 2011 21:05:20 GMT 1
Hey guys I admire your committment - and it'll improve your running.
Ready for the next challenge?
Same exercise (I suggest starting with the standard plank first but your feet aren't on the floor, they're balanced on a medicine ball). Then obviously you progress to just single toe on the ball.
How good is that!
Don't worry if you're running low on a stock of medicine balls, simply use a football. Lookinjg forward to the feedback!
Mike!
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Post by stever on Jul 18, 2011 12:43:05 GMT 1
"This exercise will build your core strength - AND MAKE YOU A BETTER RUNNER! AND IT TAKES JUST 60 SECONDS!"
Blummin salesmen. By my maths it takes at least 2.5 mins. YOU'RE 250% WRONG Mike!
Anyway, I'm still on 2x the basic exercise (and gave myself a 1 minute rest, so sue me!). When I get faster I'll be sure to thank you. I have to say I find it quite amusing that you can get such a sweat on staying perfectly still!
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Post by Adair on Jul 27, 2011 12:52:58 GMT 1
I'm still on the basic one too....I think Mike has delusions of adequacy (about us)
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Post by stever on Jul 28, 2011 12:15:28 GMT 1
I was just trying to make you feel better. I'm now on two fingers and the toe of the opposite foot. Balanced on a golf ball. I've been watching a lot of Bruce Lee movies lately.
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