As a distance runner, you dedicate a large amount of time to your training. Preparing for your event requires incorporation of numerous components such as training for flexibility, strength and core stability. Using a medicine ball is an excellent method to improve and progress your running abilities. The positive changes in your balance and coordination throughout your training will allow you to run more efficiently and decrease injury risks.
Benefits
According to American Fitness Professionals & Associates, training with medicine balls strengthens your back, abdominals, hip flexors and glute muscles by mimicking functional running movements. During distance running, you repeatedly flex, extend and rotate your trunk, which is tedious on your body. Training to adapt to these movements enhances your running performance. Medicine ball programs can be adapted to all running levels and training programs.
Techniques
Medicine ball training serves as an alternate training approach to your current strength training program. For exercises to be effective, it is important to become familiar with various techniques. Twisting exercises provide rotational training throughout your core and hip regions, targeting muscles used in running. Walking exercises stimulate specific running motions, such as stride frequency and turnover, activating your hip flexors, glutes and abdominals while incorporating balance. Floor movements focus on your core and lower body connection by using the medicine ball as an added weight to traditional exercises, such as the sit-up.
Exercise Examples
Varying medicine ball exercise techniques provides the most benefits. The woodchopper, a twisting exercise, requires you to stand with your feet wider than hip-width apart while using both hands to hold a medicine ball above your right shoulder. Making a diagonal line across your body, perform a squat and bring the medicine ball outside your left knee. Return to the start and repeat on the opposite side. A progression is to perform a walking lunge, extending your arms and twisting over your bent knee with the medicine ball. Alternate your lunge with the opposite leg and repeat.
Recommendations
Medicine ball training requires you to focus on proper body mechanics and balanced movements. Perform these exercises three to four times a week after your running session. Complete two to three sets of eight to 10 repetitions. The American College of Sports Medicine suggests selecting a weight that is specific to your training needs. For example, if you are training to increase your speed, the medicine ball weight would be lighter than the medicine ball you would use if you were training for power.
Considerations
Becoming proactive in your training allows you to improve your running patterns for the future. It is necessary to be aware of your current fitness level and training goals to incorporate specific exercises. Paying attention to any discomfort you encounter is important to adapting these exercises with your distance running program.
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