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 > Standard Chartered Hong Kong Marathon > Training > Training Tips

Training Tips

Core muscle training to strengthen running stability

Expert: Dr. Simon Yeung - Associate Professor of Department of Rehabilitation Sciences, The Hong Kong Polytechnic University

Key Points:

  • Elbow plank (Core muscles training – Rectus abdominis muscles) for 45 seconds to 1 minute (0:22 – 0:40).
  • Elbow plank with leg lifted (Deep back extensors muscle training) for 45 seconds to 1 minute, switch side afterwards (0:40 – 0:59). 
  • Lateral plank (obliques, abdominals, transverse abdominus and lower back muscles) training for 45 seconds to 1 minute, switch side afterwards (0:59 – 1:23).
  • Lateral plank with leg lifted (Hip Abductors and Obliques muscle training) training for 45 seconds to 1 minute, switch side afterwards (1:24 – 1:36). 
  • Lateral plank twist (obliques muscle) training for 10 - 15 times, switch side afterwards, 3 sets on each side (1:37 – 2:03).