1. ‘I used to be an athlete' Core For Distance Runners Robert Gary The Ohio State University Head Cross Country Coach 96’ & 04’ Olympian 9 Time World Cross Team Member

2. Q: What is Core? A strong core is more than "six-pack abs"; it is your body's power zone-the beginning of all movement. The body's core includes the muscles of the shoulders, the chest, the abdomen, the hips, the pelvis, and the upper to lower back muscles. A strong core is more than "six-pack abs"; it is your body's power zone-the beginning of all movement. The body's core includes the muscles of the shoulders, the chest, the abdomen, the hips, the pelvis, and the upper to lower back muscles.

3. Q: Better Definition… Can a cross country runner handle left- hand turns, sharp uphills, muddy patches, a fast early pace, the stop and go, wind, rocky ground, driving rain, rolling hills, sprint finishes etc.? Can a cross country runner handle left- hand turns, sharp uphills, muddy patches, a fast early pace, the stop and go, wind, rocky ground, driving rain, rolling hills, sprint finishes etc.? “You can have all the heart in the world but it doesn’t mean anything unless you have the legs.” - Lance Armstrong “You can have all the heart in the world but it doesn’t mean anything unless you have the legs.” - Lance Armstrong

4. 3 Reasons: 1. Form vs. Muscled Effort 2. Great Team Exercises 3. Tapering Tool

5. 1. Form vs. Muscled Effort Efficiency vs. “Gutting It Out” Efficiency vs. “Gutting It Out” Threshold Threshold

6. 2. Great Team Exercises Together Together Not a huge chasm of skill level Not a huge chasm of skill level Perhaps in place of ‘AM’ run Perhaps in place of ‘AM’ run Without Coach? Without Coach?

7. 3. Tapering Tool Effective Adaptation Effective Adaptation Poses ‘Loading Up’ ‘Lightening Up’ Poses ‘Loading Up’ ‘Lightening Up’

8. Pose Core Routine Post – easy running Post – easy running Establish set routines/number of sets Establish set routines/number of sets Form! Form! Form! Form! Form! Form! :45 - :75 holds … …continuous :45 - :75 holds … …continuous Bicycle Holds Right Plank Left Plank Supermans Roll Back / Leg Raises 1/5 Lunges Push-ups into Push-up holds (Repeat 2-3 times) Poses: www.smiweb.org

9. Movement Drills and Core Routine Post easy running or in place of ‘AM’ runs Post easy running or in place of ‘AM’ runs Establish time / continuous Establish time / continuous Infield of Outdoor Track / Big Field Infield of Outdoor Track / Big Field Barefoot? Barefoot?

10. Buckeyes 1. Push-ups/Push-up Holds 2. 1/5 Lunges 3. Bicycle Holds 1. Superman’s 2. Right Plank 3. Jumping Jacks 1. Bicycle Holds 2. 1/5 Lunges 3. Push-ups / Push-up holds Start: 1. Jumping Jacks 1. Jumping Jacks 2. Left Plank 2. Left Plank 3. Superman’s 3. Superman’s 1. Butt Kicks 2. Sprinter Skips 3. Karaokes En Route to: 1. Arm Swings 2. Strides 3. Side Shuffles En Route to: 1. Karaokes 2. Sprinter Skips 3. Butt Kicks En Route to: 1. Side Shuffles 2. Strides 3. Arm Swings