Pay attention to the wisdom run, help you run as light as a feather, run without injury
The king of marathons, Kipchoge's strong ability comes from not only solid endurance training, but also from his emphasis on strength training.
We can often show Kipchoge his strength training content on his Facebook, which also includes core training.
Kipchoge himself said: "Core workouts are really important to me, core training makes the body stronger and more balanced, and these two aspects are very important for the game.
So what does Kipchoge's core training mainly practice?
In fact, like many popular runners - flat support training.
It's just that Kipchoge increases the difficulty on the basis of ordinary plate support training actions, such as raising a hand..., which produces a lot of difficulty changes, so that simple plate support also produces a variety of movements, thus improving the training effect.
What exactly is the plate support practicing?
Plate support is different from the abdominal curling action we often do to practice abdominal muscles, but also different from the "swallow flying" action of practicing the back muscles, plate support is a static action, mainly exercised the deep muscles of the waist and abdomen, such as transverse abdominal muscles, fissure muscles, etc., and the curly abdomen, Swallow Fly such dynamic actions mainly exercise the superficial muscles of the waist and abdomen, such as rectus abdominis, vertical spinal muscles, etc., that is, the so-called mermaid line, vest line presented by those muscles.
Only by practicing both inside and outside, and balancing the depth and shallow muscles, can we achieve coordinated and efficient movement of the human body, which is indispensable.
A few years ago, we practiced the waist and abdomen only to do curl abdomen and swallow flying, so we trained to the shallow muscles of the waist and abdomen, and ignored the deep muscle training of the waist and abdomen such as flat support, so the waist and abdomen training at that time was unbalanced.
Now everyone pays more attention to the flat support exercise, not because the plate support is more tall, but this can make the waist and abdomen training more comprehensive, making up for the lack of previous waist and abdomen training.
The plate support lasts for 2 minutes
There is no point in holding on any longer
Then the plate support practice is not the longer the better, for most runners the plate support can be easier, without trembling to complete 2 minutes, it means that your core stability is actually quite good.
After more than 2 minutes, this exercise is actually not meaningful, or it is too boring.
If you can complete a 2-minute plank support, you should increase the difficulty of the action, just like Kipchoger did when holding out a hand or lifting a foot while supporting a plank.
Flat support evaluation
Why is diversity of plate supports also important?
Plate support is mainly used to train the muscles in the front of the trunk - transverse abdominal muscles, which are different from other muscles in that it is characterized by its contraction and does not produce movement, but increases abdominal pressure, and a certain amount of abdominal pressure plays an important role in maintaining the stability of the trunk and supporting the spine.
However, the plate support can only play a stabilizing role from the front of the trunk, and the stabilization of the spine and pelvis requires the participation not only of the transverse abdominal muscles in the front of the trunk, but also the muscles on both sides of the trunk and the muscles on the back of the trunk.
The so-called core muscle group of the body includes not only the rectus abdominis muscle and the transverse abdominal muscle in front of the trunk, but also the abdominal and external oblique muscles on both sides of the trunk, the lumbar muscles, and the vertical spine muscles and fissure muscles behind the trunk, that is to say, the core muscle groups are distributed in the front and back of the trunk, left and right, as well as up and down.
Training for these many muscles is the core of training. Therefore, the plate support is only practiced to a part of the core muscles, and the role of the muscles behind the trunk is more limited for both sides of the trunk.
Don't ignore it
Muscle training on both sides of the trunk and behind the trunk
In recent years, studies have found that the muscles on both sides of the trunk are very important for pelvic stability, and the muscles on both sides of the trunk are connected to the pelvis, so the balance of the lateral abdominal muscles is crucial to maintaining the pelvic level, otherwise there will be a high and low pelvic situation.
This is why many runners have done a lot of plate support, and still run when the torso is shaking from side to side, and the ass is twisted and twisted, which is an important reason why the pelvic control is not good.
In other words, practicing plate support is not wrong, but the core of training can not only practice plate support, you also need to practice more muscle training on both sides of the trunk, the back of the trunk, the muscles on both sides of the trunk are very important for pelvic control, to prevent long and short legs or pelvis one high and one low.
We found that many runners in the process of running, there is trunk shaking and pelvic swing, often because the muscles on both sides of the trunk are too little exercise, making the pelvis unstable, even if a large number of plate supports are practiced, it still does not help to improve this situation. Because the transverse abdominal muscles trained by the plate support are basically not involved in pelvic roll control, the plate support is a typical training action of core training, but not all, only more three-dimensional training of your core muscles can create a strong trunk like steel.
In addition, through the backbridge training, the strength of the gluteus muscles and the vertical spinal muscles at the back of the trunk can be effectively enhanced, which is also of great significance for reducing low back pain caused by running.
Its own strong lower back strength also plays an important role in torso stability.
Make your core training more 3D
So how can we achieve comprehensive core stability training?
In addition to the plate support, you also need to train the muscles on both sides of the torso and the muscles behind the trunk, and the side bridge movement can be trained more to the muscles on both sides of the torso, and the back bridge movement can be trained more to the muscles behind the trunk.
Combined with the flat support, they can achieve 3D core training of the trunk, and at the same time gradually implement the difficulty step according to different levels, which is also a good way to avoid the boring and boring static exercises of the support class.
3D core training
Diversified training of plate supports
1. Kneeling flat support: suitable for beginners, weight loss people, low back pain people, women
Level 1: Kneeling flat support Target: 1 minute
Level 2: Kneeling single elbow flat support Target: 45 seconds
Level 3: Kneeling one-foot flat support Target: 45 seconds
Level 4: Kneeling Superman Flat Support Target: 30 seconds
2. Ordinary plate support: suitable for healthy people, runners with a certain foundation, intermediate runners, and people who often exercise
Level 5: Plate Support Target: 1 min
Level 6: Single elbow plate support Target: 20 sec
Level 7: Single foot flat support Target: 20 seconds
Level 8: Superman Tablet Support Target: 15 seconds
3. Hand bracing flat support: suitable for high-level runners, senior runners, trail runners, triathlon enthusiasts, fitness experts
Level 9: Hand Brace Plate Support Target: 1 minute
Level 10: One-handed flat support Target: 30 seconds
Level 11: Hand support single foot flat support Target: 30 seconds
Level 12: Hand Brace Superman Flat Support Target: 20 seconds
4. Kneeling side bridge support: mainly suitable for beginners, weight loss groups, low back pain people, women
Side Bridge Stage 1: Kneeling side bridge support, target for 1 minute
Side Bridge Level 2: Raise the side bridge support in a kneeling position for 45 seconds
Side Bridge Level 3: Kneeling leg lift side bridge support, target for 30 seconds
Side Bridge Level 4: Raise the foot side bridge support in a kneeling position, target: 30 seconds
Side Bridge Level 5: Kneeling high leg lift side bridge support, target: 20 seconds
Side Bridge Level 6: Kneeling high leg lift hand lift side bridge support, target 15 seconds
5. Side bridge support: Due to the high difficulty, it is mainly suitable for high-level runners, senior runners, cross-country runners, triathlon enthusiasts, and fitness experts
Side bridge level 7: side bridge support, target: 1 minute
Side Bridge Level 8: Lift the side bridge support in your hand for 45 seconds
Side bridge level 9: Leg lift side bridge support, target: 30 seconds
Side Bridge Level 10: Raise the leg to lift the side bridge support for 30 seconds
Side Bridge Level 11: High leg side bridge support for 20 seconds
Side Bridge Level 12: Lift the side bridge support on the high leg hand, targeting 15 seconds
6. Upstretch support: mainly suitable for beginners, weight loss groups, low back pain people, women
Backbridge Level 1: Normal backbridge, target 1 minute
Backstreet Level 2: One-legged backstop, target 30 seconds
7. Elbow (hand) support bridge: due to the high difficulty, it is mainly suitable for high-level runners, senior runners, cross-country runners, triathlon enthusiasts, and fitness experts
Backbridge Level 3: Elbow position upstretch, target 30 seconds
Backbridge Level 4: Hand-held backstop, target 30 seconds
Upstretch Level 5: Raise the bridge on one foot in the elbow position, targeting 20 seconds
Elevation Bridge Level 6: Lift the bridge on one foot in the hand support position, targeting 15 seconds
Backbridge Level 7: Hand support bend knee upstretch, target 20 seconds
Backbridge Level 8: Hand support position single leg knee upstretch, target 15 seconds
summary
Runners need to pay as much attention to core training as Kipchoge, and if the plate support can last for two minutes, consider increasing the difficulty of movements, such as raising hands or lifting feet.
In addition, on the basis of the flat support, it is also necessary to add side axle and upstretch support exercises to make the flat support 3D, so that the runner core can be more stable and the running more stable!
The Running Workshop carefully creates a series of courses for the public runners to create a series of courses on "Runner Special Strength Training", which explains the runners' upper limbs, lower limbs and core strength training actions for you, and will practice after watching. (Click on the card to audition the lesson)
# Topic discussion
Do you usually focus on strength training?
Talk about the training moves you practice a lot