movements improve running
endurance.
In the six-week Les Mills Running
and Core Training Study,
participants did the Les Mills
CXWORX class three times per
week. The 30-minute workout
involves a combination of
exercises designed to develop
three-dimensional core fitness.
After six weeks the study revealed
a decrease in run times with no
major change in heart rate, an
improvement in running economy
and speed, and a crucial
decrease of 46% in ankle
range-of-motion asymmetry.
“This research establishes the
critical three-dimensional core
component of running training,”
says Jinger Gottschall, herself
a long-time running enthusiast.
“Endurance athletes typically
live by the slogan ‘more is better’
and simply run more miles. Our
research demonstrates that
integrated core training – so
often a missing component –
can improve performance and
symmetry.”
“
Research
shows
that three-
dimensional
core exercises
such as plank
variations
improve running
endurance.”
4
Incorporate
complementary
exercises into the
training plan
Similar to core exercises, there
are many other areas of the
body that a trainer should
focus on for any client who’s
planning to run a half or full
marathon. Feet, for example,
are often overlooked.
“We keep our feet in shoes all
day,” says Neil. “These shoes
are sometimes pointed or
have no support. Over time,
your foot will naturally mould
to the shoe and this creates
low toe mobility. If this is the
case, a client won’t be able
to propel from the foot, which
then creates a problem for
the leg.”
To combat this problem, Neil
recommends incorporating
exercises, like Functional
Range Conditioning (FRC) into
a programme. A lunge may
be a beneficial exercise for a
runner, but as a trainer, Neil
says you
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