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| Coach Tony Salinaro, RRCA, USATF |
Ab Strength– Running Tall Joe King, legendary coach and multiple Dipsea winner once told me that
the runners I can pick off in latter stages of a race will be “praying”.What he noticed was the contestant’s
tilting there heads back were struggling to keep pace. Well, this tilt is an attempt to compensate
for trunk weakness. Fatigue is bending them toward the ground, from shoulders being rounded forward to flexing forward from
the hips!In order to reduce the sensation of falling, the runner will extend the upper spine, i.e. tilt the head
back. Every magazine that has anything to do with fitness has a cover headline about getting
a six-pack. For an endurance athlete flexing the spine
forward creating stimulus to thicken the fibers of the rectus abdominis is a small part of what is needed.In
the gait action of running & walking the rectus works to hold us up, providing space between the hips and ribs, putting
the lumbar into its’ proper curve. The stronger this group of muscles are the least likely we will have back injury,
and poor breathing mechanics. So those crunches are not the answer. We need isometric
strength along the entire length of the rectus abdominis. Probably the best exercise to strength
the belly in this way and to assess the athlete’s weak points, is the Stability Ball Prone Roll-out. See
the info below. Prone Stability Ball Roll Out Start
Position: Kneeling behind the ball with both hands on the ball about 12 to 14 inches in front of the center of your body.
Staying on the knees, slowly roll the ball away, tighten the hip muscles as you maintain a straight line
from shoulders to knees. This extension should be on an inhale. The ball will travel up the arms somewhat. Stop
at the farthest point you can maintain form, exhale as you return to the start position. Try to not sag at the
middle or over arch the low back. Don’t stick the buttocks out. If pain, or a
lot of wobbling occurs, try reducing the range of motion. Practice daily, 3-5 reps in 4 to 5 sets. Six-pack on
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YOU WILL FIND
MANY OF THESE TYPE OF STRENGTH TECHNIQUES AND RUNNING SUCCESS IN JOINING THE RUN TEAM!
Formed in April 2004, The Run Team continues to grow with more programs planned for for a GREAT 2014!
This service
program is dedicated to supporting all runners in the East County areas of Brentwood, Oakley, Antioch and other Northern California
communities. We invite you to consider running with us ! Under the direction of Tony Salinaro,, NASM -CPTand
certified RRCA & USATF Coach, we want to make our club the source for information, perspiration and inspiration for
you and all active adults in East Contra Costa County! YOU DON'T HAVE TO BE A COMPETITIVE ATHLETE!
ALL ARE WELCOME TO WEEKEND GROUP
RUNS. MEET THE RUN TEAM AND
FRIENDS: If you would like to receive The Run Team monthly calendar throughout the
year, please send an e-mail request to Coach Tony at runfitter@comcast.net. You will then be able to print the calendar and make plans to meet us, well ahead of time. We welcome runners of all abilities. The
mileage can be modified to suit your particular fitness and needs. And it is free to anyone to come to our weekend runs. RUN
TEAM ROSTER BASIC BENEFITS: For your Run Team dues
of $60/year you will be getting the weekly run route and guided group runs each weekend. A "Workout
of the Month" from Coach Tony. E-newsletter 12 x a year.
Selected
weeknight track or other workouts with Coach Tony and the team. Special workshops and presentations
throughout the year. Discounted or FREE services and products important to runners. Camaraderie and support from friendly, active adults like yourself. Only $60 annually. Run Team Roster Fee can be submitted on the "What's New" page via PAYPAL. ############################################## Individual & Group Coaching Programs Available
5K to 15K events
2 to 3 months duration Half-Marathon
events
4 to 6 months duration
Marathon events
18 weeks to 12 months
These programs include:
Testing participants
fitness level.
Establish targets in all variables of training.
Calendar of scheduled workouts for each event.
Strength and Conditioning Workshops
Special discounts on services and products for runners.
Presentations
and workshops on select topics.
Group runs each weekend & workouts during the week.
Website access to log your
runs and other training activities.
Camaraderie and support from your teammates & 3- 10 professional coaching sessions
per month!
For more info about this and all of Coach Tony's services please contact him.
Tony Salinaro CPT Director, The Run Team
Nat'l Academy of Sports Medicine, Cert. Road Runner Clubs of America & USATF Coach (925) 757-7531 or e-mail at runfitter46@gmail.com
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