Every running enthusiast should incorporate this training regimen into their routine for optimal form and injury prevention, as advised by a seasoned coach.
Improving Running Performance and Reducing Injury Risk: Core Exercises Recommended by HYROX Master Trainer Jake Dearden
Jake Dearden, a HYROX master trainer and HYROX Doubles World Champion, is providing expert advice for individuals looking to enhance their running performance and reduce the risk of injury. Dearden, who often runs 5K, 10K, half marathons, and full marathons at a fast pace, has designed a core-strengthening circuit that mimics race conditions and focuses on key areas essential for endurance demands.
The circuit consists of three exercises: GHD sit-ups, a straight-leg sit-up (easier alternative), and an unspecified third exercise.
The GHD sit-up exercise is performed using a glute-ham developer (GHD) by securing the feet in position, engaging the core, and lowering the body until parallel with the floor before sitting back up. This exercise strengthens the hip flexors, abs, and lower back, improving posture and core stability during runs. The target repetitions for the GHD sit-up exercise are 15-20 repetitions per set, with 3-5 sets performed in total, resting 30 seconds between rounds.
The abs rollout exercise, another core-strengthening exercise, involves kneeling on a soft exercise mat, holding an abs wheel with straight arms, and rolling it forward as far as possible while maintaining control, then rolling it back to the start. This exercise is recommended for 3-5 sets and 10 repetitions per set.
For those looking for an easier alternative, the long lever plank exercise is a viable option. This exercise involves getting into a high plank position and walking the hands forward, a few inches at a time, as far as possible while keeping the body in a straight line from head to heels, then walking the hands back to the start. Dearden states that this exercise strengthens the core, particularly the stabilizing muscles, improving trunk control and reducing lower-back strain, and enhancing posture and energy efficiency while running.
To further enhance leg conditioning and balance, Dearden includes the Dumbbell Single-leg Romanian Deadlift in his routine.
In addition to these core exercises, Dearden recommends the banded Pallof press exercise for core stability and balance. This exercise involves attaching a resistance band to a stable structure at mid-chest height, standing side-on and a few steps away from the anchor point, lowering into a quarter squat, and extending both hands in front of you while maintaining tension in the band, then bringing the band back to your chest under control.
Lastly, the plank pull-through exercise is an easier alternative to the banded Pallof press. This exercise involves getting into a high plank position, engaging the core, and picking up a weight with one hand and pulling it to the opposite side without allowing hips to shift or rotate. This exercise is said to strengthen the anti-rotation muscles of the trunk, improving core stability and balance, and helping reduce unnecessary body movement when running.
For those preparing to run a half marathon again after seven years, incorporating these core-strengthening exercises into their training routine could significantly improve their performance and reduce the risk of injury.
- Jake Dearden's core-strengthening circuit, designed for endurance demands, includes exercises like GHD sit-ups, abs rollouts, long lever plank, Dumbbell Single-leg Romanian Deadlift, banded Pallof press, and plank pull-through, all targeted to improve fitness and running performance while reducing injury risk.
- Scientific research supports the importance of core exercises in sports like football, as they help improve posture, core stability, balance, and energy efficiency, factors crucial for enhancing running performance and reducing injury risk.
- The unspecified third core exercise in Dearden's circuit, combined with the GHD sit-ups, abs rollouts, and long lever plank, contributes to strengthening the abs, lower back, hip flexors, and stabilizing muscles, essential components for maintaining a healthy and active lifestyle in the realm of health-and-wellness and fitness-and-exercise.
- Integrating these core exercises into one's training routine, along with leg conditioning exercises, can aid individuals preparing for a half marathon after a significant break, as they work towards improving their health, fitness, and reducing the risk of injury during their run.
