Here’s a link to The Oregon Project core stability routine apparently use by Mo Farah and Galen Rupp….how could you not give it a go!!
Thanks to: runnersworld.com/race-training/oregon-project-stability-routine
We’ve tried a few of the exercises with my Monday morning running group and they work your balance and core in a very running specific way…we often get a few strange looks from passing dog walkers and have had the odd random person joining in, it all makes for a fun training session!!
For each movement, do two sets of 20 repetitions, three times per week.
Step into a wide lunge and reach a weighted ball as far out in front of you toward the ground as you can. Keep your back as straight as possible. Shift your weight forward on your front foot. While keeping the ball forward, lift your back leg off the ground and rise up to a perfect running position.
Strike a pose in perfect running position with one leg in high knee position. Balancing on the one leg, bend at the hip and touch the toe that’s on the ground with the opposite hand while the leg in the air rotates under and back. Make sure the standing leg remains stable and as straight as possible while enabling you to touch the ground. Come back up to running position quickly without losing balance, pause for a second or two, and repeat 20 times on each leg.
Begin in a side plank. Let your shins rest on a BOSU ball and balance on the ground using your lower arm. Keeping your body level to the ground, drive your top knee toward your chest while moving your upper arm back in a running motion.
Lie on your back and bend your knees to 90 degrees, keeping your feet on the ground. Then hold that position and roll onto your side. Keeping your feet together and your femurs slightly in front of the midline of your body, lift the top knee away from the bottom knee using the glutes to drive the action. To increase difficulty wrap exercise band around your knees.
These may feel like they’re the same as the clamshell, but they control the hip in a different way. Whereas the clamshell opens on the front side of the body, this exercise opens on the backside. Lie on one side with your knees bent and your lower legs behind you at a 90-degree angle. While keeping your knees together, lift your top foot away from the bottom foot as high as you can, hold it for a two-count and then bring it back down slowly. To increase difficulty wrap exercise band around your ankles.
Plank position with your forearms on a medium-sized stability ball. Keeping your core tight, bring a knee to the ball. Alternate knees to the ball throughout the exercise.
Lie on your side and place your bottom hand behind your head. Put your top hand on your upper hip, pressing your pelvis forward to make sure it does not rotate back during the exercise. Use your core muscles to stay steady. Keeping the top leg straight, lift it up and then back using your glutes to lift the leg.
Balance on one leg and grab a pulley system or elastic band in front of you with the opposite hand. Raise the free knee up toward your waist while simultaneously pulling the weight down 90 degrees and rotating toward your opposite leg. These should only be undertaken after you have mastered the previous drills, as any lingering hip or core weakness or control deficiency will reinforce the wrong movements here.