Medicine Ball Workouts For Marathon Runners
Many of the professional marathon runners do med ball workout to strengthen the upper body workout. The med ball workout for marathon runners is an alternative exercise to weightlifting. A marathon runner does not need to build a muscular upper body, a heavy body will slow the long distance runner. But strengthening the core muscles is important to help the leg work and the stability of the marathon runner.
Marathon Runners Need Med Ball Fitness
Marathon runners who wish to improve their running speed and endurance need to strengthen the core muscles, which are rotating endlessly during the running movement. Doing crunches and sit ups may strengthen abdominal muscles but the core muscles are those elite runners focus on during their marathon training. Peak Performance Online has med ball exercises and workout for marathon runners:
That doesn’t mean that runners should forget about traditional exercises such as abdominal crunches, leg raises, and trunk extensions. Those activities do provide generalised strength and can probably help to stabilise the body during running. Medicine ball training, however, can give you additional specific strength which can be used directly during your workouts and races to improve your running velocity and overall power. Read More at PPOnline..
Med ball workout has more advantages for marathon runners than weight lifting. The medicine ball requires a full body support for each exercise. The med ball workout for marathon runners builds core strength and overall flexibility. Kinetic-Revolution site adds more on this:
“The trunk motions of flexion, extension and rotation, which the body needs to control when running can be trained well with medicine ball exercises for runners, as can strength and power in the hips. Your Abdominals, Glutes, Hip Flexors and Hamstrings, to name just a few muscle groups, will all get a good workout with a suitable medicine ball program..” Read More..
Med Ball Workout Video For Marathon Runners
The first video is a video showing ground med ball exercise which can be done alone. Most runners train with a 4-6 pound med ball.
Both runners train in a variety of med ball workouts, but they do not train with one another. You can see they are using the Valeo bouncing med balls. Valeo med balls can be used on the ground and use the runner’s throwing energy to bounce back. Valeo medicine balls are the top rated for bouncing med balls.
Ryan Hall Med Ball Workout
This video shows marathon winner and running legend Ryan Hall practicing med ball with another runner. Doing exercises together with another runner is fun and requires more explosive body strength to throw a 6 pound med ball from side to side.
As you can see Ryan Hall is doing his med ball marathon training workouts, with the premium Dynamax Medicine Balls brand. Dynamax Medicine Balls are not the bouncing type, they are soft and wide so they are easy to catch and throw, as seen in the clip.
Begining Your Med Ball Workout Program
For a proper med ball workout you will need a ‘yoga mat’ because some of the workout is done on the floor, and if you wish to train outside the floor might be too freezing or warm for workouts.
There are several weights for med balls, you do not need all the weights (unless you have a gym at home..). The med ball weight begin at 2 pounds and can reach 20 pounds. The heavy med balls are used by power-lifters, basketball players, discus throwers and are not recommended for runners. Marathon runners mostly use the 6 pound med balls for workouts.
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