Smart Running Plans: Train with GPT-4o Technology

At the 2004 Summer Olympics, Yuliya Nesterenko, a female sprinter from Belarus, won the women's 100-meter championship, breaking the long-standing dominance of black female athletes in this event.

She was able to win the race because she maintained the correct mechanical posture throughout the competition, while other sprinters lost due toa lack of complete core control.and lost the race.

If you closely observe photos of Nesterenko during the sprint, you'll notice her powerful leg movements combined with equally strong and fully coordinated arm movements.

Between her arms and legs, you'll see a straight, stable spine that enables her limbs to work in unison, effectively transmitting energy and ultimately achieving gold medal-winning running speed.This is the core area actively inhibiting hip rotation, thereby reducing unnecessary extra movements.

Sprinters with complete core control have bodies that are very close to a straight line during the sprint, with almost no unnecessary body twisting or swaying.

However, most amateur sprinters suffer from insufficient core strength, leading todecelerating body posture issues or useless body movementssuch as twisting, rotating, low knee lifts, and crossing arms in front of the body.

Therefore, enhancing core strength is a crucial aspect of sprinting! To improve core strength, running posture, and reduce useless body movements, we can start withbasic core trainingpractice. Once we have strengthened our core to a certain extent,we can gradually transition to specialized core training..

Basic core trainingmainly involves traditional core exercises like sit-ups and planks. Sit-ups primarily train the superficial muscles to enhance core strength, while static exercises like planks mainly train the deep muscles to enhance core stability.

Specialized core trainingcombines running movements, simulating arm and leg movements while maintaining trunk stability.

Here is a set of core strength training exercises to gradually improve your core strength!

Basic core training

Core strength training

▶ Upper abdominal exercise - Crunches (12~16 reps, 2~3 sets)

▶ Lower abdominal exercise - Leg raises (12~16 reps, 2~3 sets)

▶ Front side trunk muscle exercise - Side crunches (12~16 reps, 2~3 sets)

▶ Side trunk muscle exercise - Side-lying knee raises (12~16 reps, 2~3 sets)

▶ Back trunk muscle exercise - Prone back extensions (12~16 reps, 2~3 sets)

Core stability training

▶ Side plank (30 seconds~60 seconds, 2~3 sets)

▶ Plank (30 seconds~60 seconds, 2~3 sets)

▶ Glute bridge (30 seconds~60 seconds, 2~3 sets)

Specialized core training

▶ Alternating knee tucks in plank position (12~16 reps, 2~3 sets)

▶ Glute bridge with heel raises (12~16 reps, 2~3 sets)

Consistent practice will improve our core strength, thereby correcting body posture issues during sprints, reducing useless body movements, and enhancing sprinting ability!

-END-

The above content is from

"Core Fitness Training: Exercises and Program Design to Unlock Core Potential" and "2020 Runner's Diary"

published with authorization from People's Posts and Telecommunications Press.

When reposting, be sure to retain the book's copyright information: title, cover, publisher.