Getting Ready to Run

Now that you know what your TVA is let's see how STRONG it is !!!

A fun way to do this is the balloon test Grab a balloon, Take a deep breath and BLOW !!! pushing all your air out, you should feel your stomach start to go in and up as you push that air out, HINT: that is your TVA helping you push that air up and out. Alright now go measure that balloon, with some practice you should be able to try this again in the future and make that balloon even bigger.

Obliques: do you know what they are for ? they are your side abdominal muscles and they help keep you strong and upright. Why are they important for runners ? Well they keep you from being a wobbly runner, assisting in functions of the core, and back to make you strong and stable. Side planks, bicycle crunches, medicine ball wall tosses (from the side) are great exercises that you can do for your obliques.

Let's not forget those GLUTES, They are so important for Running, they are where your POWER comes from with every step that you take. Your Challenge for this week is to try out some 1 leg exercises, when you run each time you propel yourself forward you are doing it with 1 leg at a time !! So let's try some balancing, and maybe a few 1 legged squats or deadlifts to focus on that running specific movement.

Activate those Muscles

What are you doing to get ready for Track season ?

You can be working on your Core Strength, make your self a stronger more durable runner.

Lets start with Activation !!!

Activate that TVA - (Transverse Abdominals) the Deepest Core layer of muscles. Put your hands on your belly, cough, Does your belly move in or out ? It should move In and Up.

Next Try Dead bug laying on the floor, keep that lower spine pressed to the floor, keep you pelvis stable, and your core engaged, belly button pulled in and up. PRACTICE this !!!!

Activate those GLUTES - (the BOOTY) We all sit a lot!! we sit at school or at home school, at work .. and we need to wake up those muscles so that we can used them to RUN faster !!!

Lay down on your belly, legs out strait, pointed toes into the ground, now activate the glutes, and pick up a knee and then point the toe. Can you do this ? are you using the glutes, did your back try to join in? Practice this. !!! Then move on to all fours and practice lifting that heel towards the ceiling, keep the tummy pulled in, the pelvis stable and activate the glutes. PHEW !! that is a lot to think about.. but you are on your way to getting ready for track.