Strengthening Feet + Core to Run Faster
The XTERRA Connect Series heads to the mountains of Digne-les-Bains in France’s Alpes-de-Haute-Provence for the first of two Facebook LIVE interactive training sessions with the "Professor" Nico Lebrun.
The XTERRA Hall of Famer and former World Champ teaches the Tribe how to use their feet and core muscles to run better.
"I’m going to expand on the very good LIVE training videos that Josiah Middaugh and Suzie Snyder have done in previous weeks, focusing on building strength in your feet, ankles, and calves to help with balance for proper running technique," said XTERRA Coach Lebrun.
To join in bring a jump rope and a pillow.
Here’s a look at the program:
- Ankle rotation – activate the feet and wake up the articulation – 1’ (both sides – both directions).
- Knee Rotation
- Hip Rotation
- Small jumps / Jump rope – activate more and start to breathe 2 x 30.
- Plank – starting to activate your core – all 4 sides (normal, each side, reverse/bridge) in 30” on /15’’ rest .
- Jump rope: 30”
Note: Remember to always breathe – never hold it while doing any exercises.
Bent leg swing: 2 x (30” left / 30” right / 30” jump rope / R 30”)
Grab a wall or a pole, lift one foot with the knee bent. Keep working on the foot and calf on one side and on ankle position and foot activation. Swing the leg downward as you would running and claw at the ground using your foot. 30’’ per side + 30’’ jump rope (or small hops in place) stay on your toes/ 30’’ rest – everything x 2.
Balance eyes closed movement knee/arm/on toe – 5 per side r 15’’ x 3.
Straight leg kicks, on toes, activate your feet and calf as before, but this time the ball of the foot strikes the ground, very stiff. The lifted foot should be flexed so that somebody in front could see your shoe sole. 3 x 30” r 15”.
Planks to reactivate the core and feel the stability – all 4 sides = 4 x 30” on/15” rest.
Single-leg balance: 30” per side /15”r X 2 - balance and coordination. Standing with one foot on the balance cushion, lower to a ½ squat then stand up in proper running form with your weight on the ball on the foot and the opposite knee lifted and the arms switching positions, stay controlled with the balance and focused vision.
Oui Oui Monsieur Lebrun !!