Half Marathon Core Routine;

I am about three weeks into a training plan for a half marathon. Half marathon training requires a fair amount of training volume, and that training volume increase raises the risk of injury. Why is this? What can be done to help prevent injury?

There are a few different ways to describe fitness:

• Endurance; the ability to do work over time
• Strength; the ability to apply force, either as a specific muscle or movement
• Power; the ability to apply maximum force over the maximum distance in minimal time
• Speed; the ability to move in minimal time
• Flexibility; the maximum range of motion at a joint
• Balance; the ability to maintain equilibrium
• Agility; the ability to change body position or location

Running training typically develops traits like endurance, strength, power, speed, and agility. But this development also leads to neglecting the other aspects of fitness. Physiological adaptations that allow increases in endurance, strength, power, and speed all typically cause shortening of the muscles involved. That shortening leads to loss of range of motion, as well as the risk of muscle imbalance.

Core exercises are one good way to improve muscle balance and strength, especially for muscle groups that are neglected by running. By improving strength through a core training routine, an athlete can simultaneously improve performance and reduce the risk of injury. For half marathon, I take fifteen minutes every other day, and do the following four exercises:

1. Bridges; lying on the ground, bend the knees 90 degrees. Press your hips up, slightly passed straight, pause, and relax. 3 sets of 20 repeats.
2. Bird Dog; on hands and knees, alternate reaching opposite arm and leg out in front and back (respectively). Pause at the top of the movement. Complete 10 of each arm and leg combination, 3 sets.
3. Plank; keep the body perfectly straight. Complete 60 seconds, 3 times.
4. High Plank with the knee to elbow; High plank is in pushup position. Raise the knee to meet the alternate elbow, slowly and in a controlled manner. Pause when they touch. Complete 10 of each arm and leg combination, 3 sets.

This simple core routine takes me 15 minutes every other night. The results justify the little time that the routine takes.