Strength Training:

Abs
Regardless of where the trend for “fab abs” originated, it is apparent that the desire for lean, defined abdominal muscles is overwhelming. I’d venture to say that most people, if asked to identify the one area of the body which dictates his or her own personal body image, would report the abdominals and stomach region. Meaning, if one feels satisfied with the appearance of his or her abs, than he or she is in a satisfactory state relating to overall body image.

Logically, there are several contributing factors as to why the abdominals are so strongly linked to overall body image satisfaction, including: mass media regard towards defined abs as being attractive, mass media production of products claiming to induce or produce great abs, and desire for personal athletic and physique achievement.

Living amongst the general American population we are bombarded with images of seemingly starvation thin models, and mile-high muscle bound movie stars so there is no wonder why we are all body conscious. But is the athletic community really any better?

Especially in the running community we are presented with lean Olympic athletes with the oh-so-visible signature ‘abs of steal’ glaring at spectators during road races, marathons and Olympic cross country and track events.

So the question is: Should we, as athletes of a different caliber, continue to strive for the sleek, rock hard abs that we so desperately crave?

The answer is: Yes. However, perhaps we need to retrain our brains to alter our motivation. We are athletes. Our main focus should not be on aesthetics, but rather on performance. And from a performance standpoint having strong, lean abdominals is highly beneficial. Strong core muscles help to alleviate excessive strain on the back; they help to assist in diaphragmatic breathing; and aid in strong hill running. Keep this in mind the next time you find yourself thirsting for great abs and you’ll find it easier to maintain motivation. And if you happen to linger in front of the mirror in admiration of your sleek new look then that’s simply an added bonus.

For runner’s abs try these exercises 4-5 days a week, 4 sets each day.

* As with beginning any exercise routine, consult your physician before performing any of the exercises below.

Beginners: 30 seconds for each exercise. Rest for 60 seconds in-between each exercise.
Intermediate: 30 seconds for each exercise, moving from one exercise directly to the next without any rest until after the fifth exercise. Rest for 60-90 seconds.

Advanced: 45-60 seconds for each exercise, moving from one exercise directly to the next without any rest until after the fifth exercise. Rest for 60-90 seconds.

• Basic crunches - (core abdominals) knees bent, chin away from the chest, eyes on the ceiling, finger tips lightly touching the back of the ears, lift (don’t curl) your shoulders and mid back off of the floor. Your back should remain flat, not curled during each lift. Contract your abdominals on both the upward and downward motion. Repeat.
  
  
• Straight leg lifts - (lower abdominals, lower back) lay flat on the floor, place hands palms down beneath your lower back for support, allow your toes to point outward, keep eyes on the ceiling, and with legs remaining straight, slowly raise and lower them. Lift them 6 inches above the ground, and then lower, but do not allow them to actually touch the floor. As yo u lift, push your lower back into the ground. This helps to alleviate strain on the lower back. Repeat.
  
  
• Running Men - (lower abdominals, quadriceps and hamstrings) lay back and arms flat on the floor. Lift legs to the ceiling and flex your toes toward your nose. While keeping your legs straight and toes flexed, glide your legs in a front/back motion. It is as if you are walking on the ceiling, with the exception that your knees do not bend. Alternate between slow long strides and fast short strides. If you have difficulty getting your legs to stay straight it usually means your hamstring muscles are tight. To loosen them spend time each day stretching them out slowly.
  
  
• Bent Knee Lifts - (lower abdominals, core) lay back and arms on the floor, bend knees and legs into a 90 degree angle with toes flexed toward the ceiling. Imagine that there is a string attached to your knees that is lifting you up to the ceiling in a straight line. It is a very small lift if you are doing them correctly. You should Not be rocking back and forth. Remember to keep your legs in a 90 degree angle the entire time. Repeat.
  
  
• Frog Crunches - (upper and middle abdominal regions, hip flexors) keep knees and legs in a 90 degree angle, place fingertips beside your ears turn elbows in to surround your face pointing toward your knees. Keeping your chin away from your chest, lift your back off of the floor, and bring your knees toward your face so that your elbows and knees meet. As you lower your upper body to the floor straighten your legs slightly so that the 90 degree angle becomes a 110 degree angle. Your feet should remain up. Do not allow them to fall to your hamstrings. This component of the exercise engages the hip flexors. Bring knees and elbows to meet. Repeat.

Following your exercises be sure to stretch your abdominals and legs thoroughly. To stretch the abdominals lay on your stomach, place your hands in front of your shoulders, slightly further than shoulder width apart. Lift your torso off of the ground into a cobra position. Relax your hips into the floor. Hold for 30 seconds. Release. Then sit back on your heels, arms stretched out but relaxed on the ground in front of you. This stretch helps to release tension in your back muscles.

Mental Strenght Training

In running, and in any sport, mental preparation is essential for optimal performance. It is equally as important as physical preparation. Without the mental edge, the body will only be able to perform with a minimal level of intensity. This is why mental strength training is so crucial, because it allows the body to perform at its optimal competitive level by training the mind and the body to know what to expect in times of high stress.

Mental training should go hand in hand with physical training. One way to incorporate mental training daily is by developing a mantra. A mantra is a word or short phrase that when you say to yourself helps you to feel strong, confident and capable. Mantras should always be positive, never degrading. One example is “Quick feet”. Saying the phrase to yourself may feel awkward or silly at first, but it is important to continue with it. This positive self talk will accustom your body to follow through with what it says. And it also helps to give your body and mind a positive focus rather than drifting to the pain you are feeling.

How and when to use mantras:

I. Start out by using one phrase daily. Say it to yourself repeatedly during your runs. Again, it is important to be diligent and consistent in order to obtain maximum results.
As this becomes easier and more habitual you will notice a calm that comes over you when you say it.

II. Feel free to welcome mantras into your non-running life as well. One way is by reciting your mantra to yourself every hour on the hour.

III. Those experienced with mantras are able to utilize more than one word or phrase into their training. For example, they are able to incorporate one phrase (“Quick feet”) during speed workouts and another phrase (“power stride”) when doing hill workouts. This training allows them to use multiple gears while racing as well.

Experiment with different mantras. Eventually you’ll find one(s) that allow you to feel centered, powerful and in complete control, which will ultimately bring you to new racing success.