THE GROUND WILL GIVE BACK ONLY WHAT YOU PROVIDE IT!
-Isaac Newton’s 3rd Law of motion- “For every action, there is an equal and opposite reaction.”
Building a strong foundation of core strength, balance and stability is essential for runners. Core/strength training obviously helps build strength, which helps minimize the chance of injury, improves resistance to fatigue, and improves muscular endurance. These aspects are crucial in all endurance events. The research highlighting the benefits of strength training for endurance athletes is endless.
Unfortunately many runners skip strength training. Often it is due to lack of time, sometimes it is simply because of the old myth that strength training equals getting big and bulky. No matter what the reason is for skipping it, the fact is that strength training done properly can and will help improve running performance! It will not lead to the athlete “bulking up.”
CORE
The “core” is composed of several pairs of muscles that help to stabilize the spine and pelvis during functional movements. Which is what the muscles used during running rely on. This is precisely why runners must have a strong, stable base to operate in the most efficient way possible. Weakness or lack of sufficient coordination in the core musculature can lead to less-efficient movements, strain, overuse, and injury. The more strength the core muscles have, the more solid the foundation of movement through your legs. After all, the pelvis, knee, and ankle joints all work together. If the pelvis is stable, more force will be applied from the foot to the ground upon foot strike. If the pelvis lacks stability, the force is not properly accounted for, and running will apply a tremendous amount of stress to the joints. Even more so, core stability allows you to maintain posture, form and stride rate when you get tired thus allowing you to maintain pace. Acceleration is big on force into the ground, which I believe is important, but not as important as the other areas detailed here.
MUSCULAR POWER
For runners, explosive power developed primarily through plyometric exercises (jumps) and sprints can help reduce ground contact time. With each stride made during running, the foot comes in contact with the ground. During this foot strike braking forces are applied (even among the best distance runners). The delay between the absorption and release of energy needs to be just right. In most athletes, this time period is far longer than desired and thus a lot of the stored energy is lost before it can be released as productive energy to move the body forward. So, imagine now that the absorption and release of this energy could be a lot more efficient by reducing the lag time between these phases. There would then be a shorter period of time spent on the ground and a greater amount of energy driving the body forward.
ADD CORE/STRENGTH TRAINING TO YOUR WORKOUT REGIMEN
Strength/Core training should be gradually introduced into your training program, and should not cause excess muscular soreness or detract from weekly runs.
There are many forms of periodization for strength training depending on your goals, fitness level and race season. However, for a basic strength/core training addition to your current workout regimen, you should seek to get at least 2 days of strength training in per week, the sessions should be about 30 minutes, with 3 sets of each exercise, and 15-20 reps.
CLASSES OFFERED AT ENDORPHIN FITNESS
Strength Training for Endurance Athletes
This workout is perfect for all levels of athletes desiring increased fitness and performance. Focusing on core development and sport specific movements, this continuous circuit will prevent injury while developing speed and strength.
Classes Available:
Monday 6-6:45PM
Wednesday 6-6:45AM
First come first served
More classes will open up as needed
TESTIMONIALS
“I have been doing core specific training with Julia since January of 2008. Since I started working with her, I not only feel stronger and have improved running form, but I have also set personal bests at every distance I have run (from a 5K to the marathon). Julia is extremely inventive with her workouts and the group format she utilizes makes it fun and competitive! I come away each week sore and feeling faster than the previous week. Julia is an excellent trainer who truly understands the unique needs of an endurance athlete and can help any runner reach their full potential.“
-Sarah P.
“I’ve been a participant in the Core Fitness training sessions since they’ve started at Endorphin Fitness. Julia’s program has helped me develop and maintain a level of stability and balance that I wouldn’t have achieved training on my own. I’ve seen the effects in my races and my runs, and even when I’m in front of the computer all day at work. She is professional, knowledgeable, and fun to work with. She keeps the group motivated and can modify any routine on the fly to suit any person’s strengths or weaknesses. She helps make the experience as enjoyable as it is challenging. By the end you’ve had a good sweat and more than a few good laughs.“
-Jake W.
“Julia’s energy and passion is contagious. She trained me as part of a 16-week group training program. She was always at the gym early, all setup, ready to go at least 5 minutes before every class (and class started at 6am). Her creativity added countless new exercises to my repertoire. What I like most about Julia is her positive attitude. She’s always smiling and continually encouraging you. Even though she’s kicking your butt into shape, you still can’t help but to have fun. She’s also very easy to talk to, and no one is afraid to ask her questions about the exercises, technique, nutrition, etc. It was a tough, rewarding, fun-filled 16 weeks… that I would do again in a heartbeat.”
-Dave W.
ENDORPHINFITNESS .COM
804.741.1599
Email us with questions or to sign up!
8910 Patterson Ave · Richmond, VA · 23229
