PUBLISHED 01/10/2008
Chances are you can't keep up with the mega talent on Team Running USA--but you can copy their core routine. Dennis Kline, the strength coach who designed the Mammoth Lakes group's program, adapted the routine on the following pages for everyday runners. The two workouts, Base Fitness and Dynamic Strength, work in concert. The base exercises develop muscular strength, endurance, and balance; the dynamic moves build power. Translation: You'll be able to run stronger and longer.
Like the elites, you'll alternate between these two routines. Follow the Base workout for four weeks, then the Dynamic routine for three. For phase two, return to the Base workout for a week, this time performing repetitions of each move instead of holding the positions. Then shift again to the Dynamic routine, continuing that three-week, one-week cycle. Do your core work three times a week. During peak training, drop to one or two days. Cut out the workouts entirely two weeks prior to a big race.
Base Fitness
Plank/Side Plank
Lie in a push-up position with your forearms on the ground, keeping your body in a straight line, your elbows directly below your shoulders, and your abdominals pulled in (top, right). Hold. Shift to your side, keeping the elbow directly under your shoulder and both feet on the floor, top foot in front. Lift your hips until your body is in a straight line. For all variations, start with 30 seconds, build to 2.5 minutes.
PHASE TWO
Hold plank as you have been, but lower and lift into a side plank for four sets of six reps, holding each rep for a count of four. The plank was originally used to test lower-back strength, says Kline, and if you can hold it for two-plus minutes, your likelihood of having lower-back problems is low.
PAYOFF
Develops abdominal and lower-back muscles that support and stabilize the middle of your body.
