Strength Training

Supplemental work is always encouraged but cannot replace the work done in practice. You should always prioritize running over weight or core training.

These core exercises have been established in Boone, North Carolina as a part of routine training for the Appalachian State Distance Track team for nearly two decades. By completing these workouts on a weekly basis, you will gain the strength needed to hold your form though the finish line. 

CORE WORKOUT

Start with 1 minute. Work way up to 2 then 3 minutes.

1. Body Weight Squats (Proper Form is KEY)
2. Standing Calf Raises (In/Out/Straight)
3. Roman Chair Leg Raises
4. Inch Worm Pushups (51)
5. Double Leg Bridging
6. SuperMan (R/L)
7. Lateral Side Step Lunges
8. Pedestal Holds/Planks (Prone position)
9. Right Side Plank, Left Side Plank, Supine
10. The Hundred
11. Bicycle Crunches
12. High Reach Crunch
13. Double Leg V-Ups
14. Russian Twists
15. Single Leg V-Ups
16. Backstep Lunges
17. Hip Series (Fire hydrants, Leg Swings, Knee Circles (inside/out))
18. Pedestal Movements Prone:
    1. Straight Leg Lift (R/L)
    2. Side Sweep (R/L)
    3. Butt Kicks (R/L)
19. Supine
    1. Straight Leg Lift (R/L)
    2. Side Sweep (R/L)
    3. Knee Drive (R/L)
20. 6 Inches (Flutters/Criss Cross)
21. Push Ups

Bare Foot Walking: On toes, On Heels, Inside of foot, Outside of foot.