I used to be an athlete'

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I used to be an athlete'

• Core For Distance Runners
• Robert Gary
• The Ohio State University
• Head Cross Country Coach
• 96 04 Olympian
• 9 Time World Cross Team Member

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Q What is Core?

• A strong core is more than "six-pack abs" it
  is your body's power zone-the beginning of all
  movement. The body's core includes the muscles of
  the shoulders, the chest, the abdomen, the hips,
  the pelvis, and the upper to lower back muscles.

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Q Better Definition

• Can a cross country runner handle left-hand
  turns, sharp uphills, muddy patches, a fast early
  pace, the stop and go, wind, rocky ground,
  driving rain, rolling hills, sprint finishes
  etc.?
• You can have all the heart in the world but it
  doesnt mean anything unless you have the legs.
  - Lance Armstrong

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3 Reasons

• Form vs. Muscled Effort
• Great Team Exercises
• Tapering Tool

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1. Form vs. Muscled Effort

• Efficiency vs. Gutting It Out
• Threshold

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2. Great Team Exercises

• Together
• Not a huge chasm of skill level
• Perhaps in place of AM run
• Without Coach?

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3. Tapering Tool

• Effective Adaptation
• Poses Loading Up Lightening Up

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Pose Core Routine

• Post easy running
• Establish set routines/number of sets
• Form! Form! Form!
• 45 - 75 holds continuous

Bicycle Holds Right Plank Left Plank Supermans Rol
l Back / Leg Raises 1/5 Lunges Push-ups into
Push-up holds (Repeat 2-3 times)
Poses www.smiweb.org
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Movement Drills and Core Routine

• Post easy running or in place of AM runs
• Establish time / continuous
• Infield of Outdoor Track / Big Field
• Barefoot?

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Buckeyes

• Start
• 1. Jumping Jacks
• 2. Left Plank
• 3. Supermans

1. Bicycle Holds 2. 1/5 Lunges 3. Push-ups /
Push-up holds
En Route to
1. Side Shuffles 2. Strides 3. Arm Swings
En Route to
En Route to
1. Butt Kicks 2. Sprinter Skips 3. Karaokes

• 1. Karaokes
• 2. Sprinter Skips
• 3. Butt Kicks

En Route to

• 1. Arm Swings
• 2. Strides
• 3. Side Shuffles

1. Supermans 2. Right Plank 3. Jumping Jacks
1. Push-ups/Push-up Holds 2. 1/5 Lunges 3.
Bicycle Holds