The strength program we will be using is intended to reduce the likelihood of injury and build a stronger more efficient runner. These two purposes will keep us out of rehab and able to get more out of our runs. We will work in more variety as things progress but for now we will use the Oregon Project's published workouts.
Link here for the General Core Strength Session.
Link here for the General Hip Strength Session.
Here is an article explaining some of these moves.
Link here for some good demonstration videos of a few of the moves. Note the different levels of each exercise. Many of you will need to start at the beginner level. There is nothing wrong with that. If using the stability ball is too difficult at first, or you don't have access to one, simply do those moves without it. In any type of strength work it is better to do an easier option correctly than a more difficult one incorrectly.
If you do the dynamic warm up followed by the core and hip strength workouts it takes about 30 minutes. Certainly well worth the time.
Finally here is a nice piece of motivation. This is 2012 Olympic Silver Medalist (10k) Galen Rupp doing all of this at the highest level. Enjoy!
Watch more video of Workout Wednesday Season 7 on flotrack.org
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