18 replies to this topic

[Mile27]

FREE Workshop - Dynamic 3D vertical core training for runners

Enhance your performance and reduce your risk of injury!

Almost everyone realises that a strong core is essential for distance runners. It helps maintain good technique even when fatigue sets in, it reduces the risk of injury and provides a stable foundation for the rest of the body to work from which helps maximise your running efficiency.

What many people don’t realise is that vertical core training is now recognised as being more effective than traditional core training methods.*

Are your core exercises performed standing up?
If your core or abdominal exercises are predominantly performed lying on your back, in a plank position or on your hands and knees and use an exercise ball then you are NOT effectively training your core.

Effective core training exercises for runners :
•   are performed in a vertical position i.e. standing up
•   involve the dynamic movement of at least one arm or leg
•   incorporate bending forward and back, bending side to side and rotating left and right
•   don’t use exercise balls , BOSU’s or wobbleboards (unless you run primarily off road on technical trails)
•   involve movement of the hips and spine
•   are similar in terms of body position, speed of movement and loads to that found in running.

This 45 minute workshop explains the limitations of conventional core training exercises and takes you through running-specific core exercises that are far more effective.

Held in Rushcutters Bay Park in Sydneys Eastern Suburbs on Tue 8th and repeated on Tue 15th November at 6.30pm, Dynamic 3D Vertical Core Training for Runners is presented by Andy DuBois from Mile 27.

Andy is an elite ultramarathon runner and award winning personal trainer who specialises in improving the biomechanics of runners to enhance performance and reduce the risk of injury.

Places are limited so for more information or to reserve your place contact Andy at andy@mile27.com.au

(*2010 Annual Summit of the American College of Sports Medicine)

[BEN-HUR]

This looks to be a good program. I'm sure many can benefit from what seems to be activity specific exercises - I find that many runners out there are running weak & subsequently entrenching bad habits/form... contributing to excess motion, which can potentially lead to overuse type injuries.

[Davo]

What's a BOSU ?

[Mile27]

Only limited spots for this FREE Workshop so get in quick before all the spots are gone.

Any questions contact me on andy@mile27.com.au

[Jason M]

I am a strong believer in appropriate core conditioning. I have incorporated dynamic and vertical work since 2001. It is an area I used to work in.  Unfortunately I'm not in Syndey.

I do believe this type of work is supportive of your claims but since I have been away from the research for a bit of time I would appreciate if you could direct me to any evidence/research/data or similar that goes beyond a couple of anecdotal case studies that links core training to reduced injury rates, improved performance and efficiency in running.

[Mile27]

It's only been recent that anybody has started questioning the validity of current core training principles. The articles at the bottom below give some background as to the ineffectiveness of traditional core training methods.

For those that don't like reading scientific articles. The general consensus is that traditional core training methods - using exercise balls , performing planks and teaching people to isolate their deep abdominal muscles does improve core strength but has no carry over into functional activity. Ie it improves your strength when you do the exercise but makes no difference to how you move .

Unfortunately there is little research about vertical core training as it is a new concept. Here is a link to Dixie Stanforths comments at the 2010 ACSM conference.
http://www.medicalne...ases/185016.php


I will contact a few people and see if there have been any new research articles published and get back to you.

My vertical core training exercises are based on the work of the Gray Institute in Applied Functional Science see www.grayinstitute.com/about.aspx for more info.



http://bjsm.bmj.com/...11/930.full.pdf

http://www.sirc.ca/n...s/S-1014957.pdf

http://www.pnfchi.co.../1233837325.pdf


http://www.ingentaco...000012/art00004


http://www.mendeley....-core-strength/

http://www.pnfchi.co.../1233837313.pdf

[Jason M]

Thanks Mile27, I appreciate the links.

[Mile27]

Flyer for the FREE core training for runers work shop here http://tinyurl.com/3l7gjaj for all those interested.

[Mile27]

Workshop this Tuesday (8th) still has spots available for the FREE core training for runners workshop. This is a unique opportunity to learn the latest in effective core training techniques.

Despite popular belief there is very little research to support the idea that  conventional core training exercises actually have any benefit on your running efficiency or injury prevention.

If you are doing exercises like the plank or crunches or anything lying on your back then although you will develop stronger abdominal muscles it will not help your core strength for running.

Learn why and learn what exercises will strengthen your core relative to running in this workshop , held for the first time in Australia.  

More info here  http://www.mile27.co...r-runners-2.pdf

[tracknut]

Big thanks to Andy for last night. Lots of great information and practical tips that will be easy to implement into any runners training routine. The exercises were different to anything I have seen before but Andy was able to explain how each related to the running action and was able to offer suggestions on progression to each exercise.
Definitely worth heading down to see him next tuesday night if you get a chance!

[CaballoBlanco]

Hi All,

I was with the group last wed too, despite the rain! I can echo everything said above. Very interesting and really worth heading along too. Practical focused techniques that are easy to do as part of your warm up, instead of a dedicated core session. Big thanks to Andy for the excellent session, hints and insights into his running.

Happy running!
CB

[Mile27]

There are still a few spots left for tomorrow nights workshop. If you are free come along to Rushcutters Bay Park at 6.30pm. Meet me in front of the Cafe. I'll be the guy with a white shirt, black shorts and no hair on my head!

Look forward to seeing you there

[BEN-HUR]

Thanks Andy for the workshop yesterday. It was informative, practical & certainly conducive for all weak runners out there.

[Mile27]

Two more dates for the Free core training for runners workshop. Nov 22nd and nov 29th. These will be held at the Sydney running centre in Edgecliff. Only 1 spot left for the 22nd and 5 spots left for the 29th,  sessions starts at 6.30pm

This is an Australian first , you wont  find this information from any other coach or trainer in Australia and after the 29th it won't be offered for free again. If you can get to Edgecliff by 6.30 pm then email me at andy@ mile27.com.au to confirm your spot.

For more information see below

http://www.mile27.co...r-runners-2.pdf

Or http://www.mile27.co...conditioning-2/

[Mile27]

Last chance to attend the FREE Core training workshop. Next Tuesday 29th at the Sydney Running Centre in Edgecliff at 6.30pm. Contact andy@ mile27.com.au to reserve your spot .

[Mixie]

Hi Andy,
        I attended the 1st session on 08th november and have used your core training shown in workshop as part of my warm up 4 last couple of weeks(only takes 5 minutes).

2 things have happened

1-I have lost some weight without noticeably reducing my food intake or increasing training.
This is a real bonus as now at my lightest weight since started running 4 years ago.

2-My recovery from training seems to be quicker-not sure how this is connected to core training or maybe just a coincidence.

Anyway,thanks for the insight on the exercises and they were definately beneficial to me.

[Colin]

Mixie, on 24 November 2011 - 11:18 AM, said:

Hi Andy,
        I attended the 1st session on 08th november and have used your core training shown in workshop as part of my warm up 4 last couple of weeks(only takes 5 minutes).

2 things have happened

1-I have lost some weight without noticeably reducing my food intake or increasing training.
This is a real bonus as now at my lightest weight since started running 4 years ago.

2-My recovery from training seems to be quicker-not sure how this is connected to core training or maybe just a coincidence.

...both of these issues are a problem at moment, and hey for just 5min I can ditch the running and just do core.

Seriously, have been meaning to get to one of these , but stuff got in way...besides its very hard to get to that side of town from here in peak hour

[Mixie]

Colin, on 24 November 2011 - 01:28 PM, said:

...both of these issues are a problem at moment, and hey for just 5min I can ditch the running and just do core.

Seriously, have been meaning to get to one of these , but stuff got in way...besides its very hard to get to that side of town from here in peak hour

I'm still running same amount as before Andys' workshop ie 110-120 kpw so only addition is core workouts.

So for example,I ran 10k twice 2day which involved 1k jog,then 5 minutes core work and 9k to finish it off.

The core work is done standing up so can easily be incorporated into my warm up for every 1 of my runs.

As I get more comfortable with the workouts maybe I will extend them 2 10 minutes

[Mile27]

Mixie - that's great to hear. I think the reason you are recovering better is that the core exercises have made you a more efficient runner placing less demand on your skeletal system. As for the weight loss I am not so sure about. Maybe you are running a bit faster since you are more efficient and therefore burning more calories.

To all those that can't make it and are interested. I am open to coming to a particular area in Sydney and putting one on but it would be for a cost. But if you got a few runners together it wouldn't be that much. Contact me if you are interested.

I am also in the process of setting up some online coaching - where we use video or Skype so I can give you some exercises and then have you do them and then I can give feedback on your technique etc. if you are interested let me know and I can discuss further details. Meantime there is plenty of info cor free on my blog . Www.mile27.com.au/blog