Hamstrings, calves and hips can become chronically tight from endurance sports. Excessive tightness can then create pulling on the pelvis that robs power and results in spine, hip, and hamstring pain. This month’s core corner gives you dynamic mobilization for these structures. It also builds core and shoulder strength while allowing you to notice and gain control of your pelvis and core when the legs are active.
A critical component of cycling is allowing an efficient circular path of the leg while having a stable core. In this exercise you challenge both the elements of a controlled circle of the leg and a stable core. The goal is to develop efficient power to the pedals that your does not disrupt the stability of your body over the bike.
As your running distance increases, the time for other exercise becomes scarce. This exercise packs a large bang for the buck into a single motion.
Efficient running requires a stable-stance leg from which you can drive your body forward. Connecting the power of the stance leg to a stable torso with opposite arm rotation improves the efficiency of running.
By Elizabeth Towe Have you been trail running lately? Trail running is a nice change from the regular routine of road running giving your body a chance for different input. The uneven surface uses different muscles and requires more joint stability. Lateral hops are meant to improve your stability, particularly for trail running. In this […]
Running requires strength and stability on one leg to drive the body forward efficiently. The split squat is a great multi-joint (hip-knee-ankle) exercise that really brings the hip joint to the forefront as the power mover that drives us forward in walking and running. In reference to improving triathlon performance, particularly accessing running power through T2 (transition from bike […]
I often have people ask for exercises that give “more bang for their buck” — exercises that challenge the most important muscles, most effectively, in the least amount of time. In these cases we turn to multi-joint exercises to challenge core and hip stability and use as many muscles possible through the entire range of […]
Are your hamstrings tight? Most people can answer a definitive yes or no right away. If you are not sure, but you have reoccurring pain or tightness (even low level) in your back, hip, knee or lower leg it could be directly related to tight hamstrings; especially if you spend extended periods of time sitting on a daily basis.
Where is the spring in your running gait? This exercise will help build a soft landing and springy forward push in running. To do this we use forward hopping while alternating legs. The key point is to find a soft and balanced landing of your foot under your body that easily creates a quick forward […]
In this exercise we are adapting a basic core exercise to practice finding “the zone” or achieving “flow” state when you do any activity. The key concept is to allow your mental focus to turn inward to your breath.