PUBLISHED 01/10/2007
Moves That'll Help You Run Strong
These functional exercises build muscle stamina
4. Lunge Crunch: Start from a standing position and step forward into a lunge. In this position, the back leg will generally try to pull the pelvis into an anterior tilt (back arched, butt slightly out), just as it does during your running stride. To strengthen the abdominal muscles that help stabilize the pelvis, concentrate on contracting your abs and keeping your butt tucked under in a posterior pelvic tilt as you lunge forward. Step back with feet together again. Repeat seven to 10 times with the right leg lunging forward, then repeat seven to 10 times with the left leg.
5. Moving Crunches For this exercise you will practice maintaining the tightened abs and posterior pelvic tilt while in motion. Contract your abs and keep your butt tucked under as you step forward with the right foot into a lunge, and hold the contraction as you bring the left foot forward to meet the right. Then rest the abs while stepping forward with the left leg. Repeat seven to 10 times, contracting while stepping forward with the right leg and resting when stepping forward on the left leg. Then repeat seven to 10 times, contracting while stepping forward with the left leg and resting when stepping forward on the right leg. Next, while running easy, contract the abs and curl the pelvis into a posterior pelvic tilt. Hold the contraction for about five seconds, then relax for five seconds, while continuing to run. Repeat this 10 to 20 times during a short run.
6. Stair Drop Crunch: Stand sideways on a step, with your right foot on the step and your left leg hanging off the side. Contract the abs and curl the pelvis into a posterior pelvic tilt (your butt should be tucked in), then raise the left hip up and lower it. Keep your right leg straight throughout the movement, which is very small and results in your foot rising and falling just an inch or two in either direction. Repeat 10 to 15 times, then switch sides and repeat 10 to 15 times with the left foot on the step and the right hip lifting up and down.
