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July 30th, 2012|
Runners often neglect the importance of core exercise to improve their performance. Strong core muscles will allow you to keep an optimal body alignment, which will improve your speed, power and reduce injuries.
You can gain the benefit of core strengthening by doing the following exercises for 20 minutes three times/week.
LOW PLANK: Lay face down. Lift your upper body and hips off of the floor and support your weight on your elbows and your toes. Tighten your abdominal muscles and your buttocks. Your body should be in a straight line. Hold this position for 30 seconds. Repeat 3-5 times.
SIDE PLANK: Lay on your side supporting your body weight on your elbow and your feet. Lift your body so your hips are in a straight line with your head and feet. The top arm can extend toward the ceiling or rest on your side. Hold this position for 30 seconds. Repeat 3-5 times.
INCHWORM: Stand with your feet on the ground and your hands on the ground in front of you. Walk your hands away from your feet until your body is parallel to the ground. Do one push up. Walk your feet in toward your hands to return to the starting position. Repeat 10 times.
HOT FOOTED LIZARD: Lie face down supporting your body weight on your hands and feet. Keep your elbows straight. Spread your hands and feet wide. Maintaining a stable body, try to touch one hand to the opposite foot. Repeat on the other side. Repeat this exercise 10 times on each side. Repeat for 2 sets.
Amy Flick is a graduate of Marquette University, Milwaukee, Wisconsin. She obtained her Bachelor of Arts in Psychology and a Master of Physical Therapy. She is an Orthopedic Certified Specialist and a member of the American Physical Therapy Association. For more information visit: www.thedacareorthoplus.org or call 920-831-5050.
As the Half Marathon sponsor, ThedaCare Orthopedics Plus is proud to offer a Free Injury Clinic every Tuesday until the Fox Cities Marathon, noon – 1 p.m. The free injury clinic is open to all participants in the Community First Fox Cities Marathon races (including full marathon, half marathon or 5K). ThedaCare Orthopedics Plus’ sports medicine team of licensed athletic trainers, physical therapists or sports medicine physicians will be available to assess injuries and provide recommendations to help you continue or return to running safely. No appointment needed. Visit ThedaCare Orthopedics Plus, Appleton Medical Center, 820 E. Grant Street, Appleton, Tuesdays, noon – 1 p.m. For directions, see: www.thedacareorthoplus.org.ShareThis