Author: Elizabeth Towe

  • Core Corner – Single Leg Forward Bend

    Core Corner – Single Leg Forward Bend

    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.

  • CORE CORNER – Step Back Lunge with Single Arm Row

    CORE CORNER – Step Back Lunge with Single Arm Row

    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.

  • CORE CORNER – Lateral Hops

    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…

  • Core Corner – Split Squat (with Rear Foot Elevated)

    Core Corner – Split Squat (with Rear Foot Elevated)

    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…

  • Core Corner – Squat to Overhead Press on One Leg

    Core Corner – Squat to Overhead Press on One Leg

    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…

  • Core Corner – Two By Four Hamstring Stretch

    Core Corner – Two By Four Hamstring Stretch

    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…

  • Core Corner – Alternating Forward Hop

    Core Corner – Alternating Forward Hop

    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…

  • Core Corner: Plank Following the Breath

    Core Corner: Plank Following the Breath

    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.

  • Core Corner – Quadruped on the Ball

    Core Corner – Quadruped on the Ball

    You want to take things off road? Are you ready? You must be able to navigate the terrain. A particular challenge to the core is controlling your body and balance as you move forward over an uneven surface.

  • Core Corner – Single Leg Hop onto Plyo Box

    Core Corner – Single Leg Hop onto Plyo Box

    It’s the middle of a hot training summer! Some of you may be putting in a lot of miles to get to a big fall event for which you’ve registered. One quality we can lose with high running mileage is the “spring” in your ankle, knee, and hip joints.