Strength Without Weights Part Three
By
Woody Green
of
RUNNERS NICHE
When people think about strength training, the usual exercises that come to mind
are those for the arms and legs. Runners in particular tend to consider upper body
exercises since running does little to strengthen the arms and chest.
Perhaps the first spot runners should consider, however, is the torso. Particularly
the abdominal muscles.
We have all heard the expression "a chain is only as strong as the weakest link." In
many runner's bodies, the weak link is the abdominal muscles. Our abdominal
muscles have the important job of functioning as a foundation for the rest of the
body. Weak abdominals cause poor posture, inefficient breathing and bad running
form. One of the main causes of back pain is weak abdominal muscles.
Abdominal exercises are, therefore, very important and should be a part of every
runner's exercise program.
To strengthen the abs, it is best not to use good the old sit-ups that most of us grew
up doing in our physical education classes. Traditional sit-ups strengthen other
muscles more than the abdominals.
The easiest exercise to do for the abs is the "crunch." Simply lie flat on your back
with your knees bent and feet flat on the ground. Cross your arms over your chest
and slowly pull your shoulder blades off the floor. Go no further, just concentrate
on tightening your stomach muscles to pull you into this position. Hold there for a
second, then slowly lie back. Repeat this exercise 20-30 times the first time out,
then add a few reps as you feel stronger.
There are several variations on the basic crunch. One that I like is the "side crunch"
which helps to strengthen the outer abdominal muscles. Start with both feet flat on
the ground and knees bent. Put your hands behind your head, and lift one shoulder
off the ground while reaching the elbow on that side in the direction of the knee
on the opposite side. Repeat several times, alternating direction on each repetition.
This is a good starting point for abdominal fitness. There are hundreds of other
good exercises you can add if you like. Just remember to always make sure your
back is protected when doing any abdominal exercise.
Also, as you are likely aware, there are hundreds of various machines and gizmos
on the market to help strengthen the stomach muscles. Some are pretty good,
others a waste of money. If using these helps motivate you, and you are certain
they are safe and effective, go ahead and try them. Don't be fooled into thinking
that they are necessary, however. For most people a few simple crunches each day
will certainly do the trick.
