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| Coach Tony Salinaro, RRCA, USATF |
Ab Strength– Running Tall
Joe King, legendary
coach and multiple Dipsea winner once told me that the runners I can pick off in latter stages of a race will be “praying”.What he noticed was the contestant’s tilting there heads back were struggling to keep pace. Well, this tilt is an attempt to compensate for trunk weakness. Fatigue is bending them toward the ground,
from shoulders being rounded forward to flexing forward from the hips!In order to reduce
the sensation of falling, the runner will extend the upper spine, i.e. tilt the head back. Every magazine that has anything to do with fitness has a cover headline about
getting a six-pack. For an endurance athlete flexing the spine forward creating stimulus to thicken the fibers of the rectus
abdominis is a small part of what is needed.In the gait action of running & walking
the rectus works to hold us up, providing space between the hips and ribs, putting the lumbar into its’ proper curve.
The stronger this group of muscles are the least likely we will have back injury, and poor breathing mechanics. So those crunches are not the answer.
We need isometric strength along the entire length of the rectus abdominisProbably the best exercise to strength the belly in this way and to assess the athlete’s weak points, I recommend
the Stability Ball Prone Roll-out.See the info below. Prone Stability Ball Roll Out Start Position: Kneeling behind the ball with both
hands on the ball about 12 to 14 inches in front of the center of your body. Staying
on the knees, slowly roll the ball away, tighten the hip muscles as you maintain a straight line from shoulders to knees.
This extension should be on an inhale. The ball will travel up the arms somewhat. Stop at
the farthest point you can maintain form, exhale as you return to the start position. Try
to not sag at the middle or over arch the low back. Don’t stick the buttocks out.
If pain, or a lot of wobbling occurs, try reducing the range of motion. Practice daily,
3-5 reps in 4 to 5 sets. Six-pack on the way! |
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YOU WILL FIND
MANY OF THESE TYPE OF STRENGTH TECHNIQUES AND RUNNING SUCCESS IN JOINING THE RUN TEAM!
Formed in April 2007, the Run Team continues to grow with more programs planned for for a GREAT 2012!
This service
program is dedicated to supporting all runners in the East County areas of Brentwood, Oakley, Antioch and other Northern California
communities. We invite you to consider running with us ! Under the direction of Tony Salinaro, CPT, NASM and certified
RRCA & USATF Coach, we want to make our Run Team the source for information, perspiration and inspiration for you
and all active adults in East Contra Costa County!
YOU DON'T HAVE TO BE A COMPETITIVE ATHLETE!
ALL ARE WELCOME TO WEEKEND GROUP RUNS. MEET THE RUN TEAM AND FRIENDS: Sat Jan.
28th: Meet at Delta Valley Athletic Club, 120 Guthrie Lane, Brentwood at 8 am. This will be the second
coaching session in our new Spring Marathon program. We will be performing a body weight strength circuit and by 8:30
am, will start a run of about 5 miles on nearby roads. You are welcome to observe our drills, learn more about Runfitter Training
and then do the run with us. Sunday, Jan. 29th: Our group run on Sunday is
in Antioch, at the Contra Loma Regional Reserve. Located off of Golf Course Road, take Fredrickson Lane to it very end.
You will find regular parking spots on the shoulder. Meet us there and we will be running into the park. We will be make hill
repeats out of part of this run around the reservoir. Meeting time is 8 am. No one is left behind. Come find out more about The Run Team - we would
love to see you this weekend.
The mileage can be modified to suit your particular
needs. RUN
TEAM BASIC BENEFITS: For your Run Team dues you will be getting the
weekly run route and guided group runs each weekend. A "Workout of the Month" from Coach
Tony. E-newsletter 10 x a year.
Selected weeknight track or
other workouts with Coach Tony and the team. Special workshops and presentations throughout the
year. Discounted or FREE services and products important to runners. Camaraderie and support from friendly, active adults like yourself. Only $5/ month dues, collected
bi-annually. We welcome you to any of
our weekend runs; to meet us and learn more about the Run Team. Everyone, no matter what level of experience, can benefit
from this team environment. Contact
Coach Tony OR FILL OUT THE FORM to be added to e-mail broadcast to stay informed about our weekly activities! Run Team Roster Fee can be submitted on the "What's New" page
via PAYPAL.
############################################## Individual
& Group Coaching Programs Available
5K to 15K events
2 to 3 months duration Half-Marathon events
4 to 6 months duration
Marathon events
18 weeks to 12 months
These programs
include:
Testing participants fitness level.
Establish targets in all variables of training.
Calendar
of scheduled workouts for each event.
Strength and Conditioning Workshops
Special discounts on
services and products for runners.
Presentations and workshops on select topics.
Group runs each weekend & workouts
during the week.
Website access to log your runs and other training activities.
Camaraderie and support from your
teammates & 3- 10 professional coaching sessions per month!
For more info about this and all of Coach Tony's
services please contact him.
Tony
Salinaro CPT Director, Club One Run
Team
Nat'l Academy of Sports
Medicine, Cert. Road Runner Clubs
of America & USATF Coach (925)
757-7531 or e-mail at runfitter@earthlink.net
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