The only crunch runners should do.

Many runners want strong stable cores.  Who doesn't.  But the way they go about getting "strong stable" cores/abdominals is totally wrong!

I've seen many many runners perform 1000s of sit-ups, elbow cross touch knee sit-ups and of course crunches.

Great intentions, but no specificity of training.  We can blame traditional body building exercises for this poor program design.

Yes, the abdominals flex our spine, but the only time you see a runner flexing their spine is after the race when they're losing their lunch!

Runners should train lumbar stability, not the ability to flex forward (unless they want to be better pukers).

Here is the only crunch I give my runners:  The Reverse Crunch.

This exercise is excellent at hitting the external obliques.  Runners need strong external obliques because this muscle helps maintain a neutral pelvis when running.  With other training components, (regular self myofascial release on those tight hip flexors, single leg strength training, other core stabilizing exercises etc.) the program design will result in an improved running economy and thus improved performance.

To perform the exercise, lie on your back with a moderately heavy dumbbell just above your head.  Tuck your knees into your chest and hang on to the sides of the dumbbell.  Without using momentum, roll your hips toward your upper body like you're trying to round into a little ball.  Lift your hips using your abs to touch your knees with your elbows.  With control, lower your hips back to the starting position.  During the exercise, do not let your calves leave your hamstrings and don't lose the tight hip flexed position.  If you have to use momentum to lift, DON'T!  It's not as easy as it looks.  Start with 3 sets of 12 and work up to sets of 20-25 reps.

**CANADIAN RUNNING** Article coming out MAY/JUNE 2009 Issue.  Watch your news stands for my next article in Canadian Running (http://runningmagazine.ca/) on the core training for runners.  For those that missed my first article 

--> http://tinyurl.com/cec6w5

For those doing the Sun Run this weekend, good luck and have fun.  It is my favorite 10km that I've ever raced.  I'll leave you with a picture of me running the 2007 Sun Run.  This was a personal best of 32:15 and I placed 31st overall.  This was back when I was a little over a buck 40.  Now, I'm almost at 180lbs.  (Don't worry, I'm not fat!)  And, yes, this picture was used to create the title on my website.

Thanks for reading,

Jon-Erik Kawamoto