jkottke’s Neighborhood

Owner's Manual: Pedestal Powertraining By Brian An audio interview with Coach Johnson and  video of the Pedestal exercises he describes can be found at http://runningtimes.com/apr08 Whether you're an improving 1500-meter runner or an aspiring Boston Marathon qualifier, core strength can help give your training and racing a boost. But, not only is it hard to get fired up about doing 300 crunches every morning when you wake up or the moment you finish a run, crunches aren't the only--or best--answer.With the idea of hardening some of his young middle-distance runners, Kansas State University distance coach Mike Smith incorporates a series of general strength workouts known as the Pedestal Routine into his program's daily workout regimen. It's a series of 10 quick core-building exercises that strengthen many muscle systems from mid-thigh to the bottom of the ribcage. If done regularly, the routine will build the abs, psoas muscles, hip flexors, upper hamstrings, glutes and numerous other structural systems that contribute to core stability. And that will ultimately allow a runner to exert maximal power throughout a workout or race and maintain an efficient, upright form, even when fatigued, Smith says. The bottom line is that, combined with a strong aerobic system, a sturdy structural system can help you drop race times, run better workouts and recover quicker."The concept of a pedestal is something that supports something from a strong, stable base," Smith says. "And in this case, your core is supporting your upper body and your legs. So the stronger that core is, the better we are able to sustain our power, flexibility and efficiency."For an 800-meter runner, it means creating more efficient power on a short-term basis. For a 10,000-meter runner or marathoner, it's about tolerating the impact and fatigue over a long period of time. And it can also help you avoid nagging overuse injuries and soreness that can keep you from a workout or force you to reschedule a ...