Pedestal Routine – A Complete Guide To Jay Johnson’s Pedestal Routine
With all the mileage runners focus on, they often forget the importance of core and mobility training. Below we have included a couple of great before and after running workouts, such as the Pedestal routine, that can benefit your training.
Pedestal Routine – What It Is & How To Get Started?
The pedestal routine is a combination of exercises the runner can use to target their core muscles. There are multiple variations and several levels of complexity.
Originally the workout was designed by American running coach Jay Johnson. The pedestal routine focuses on the runner who is short on time or looking to improve their core strength.
Below are the main exercises in the routine. Try to hold each position for 30 seconds to 1 minute. Build up to doing 2-3 sets after your running.
While in a push up position, keep a straight line from your shoulders to the feet. Keep the breathing relaxed and focus on engaging the core muscles by holding the belly button tight.
Keep your body in a straight line while balancing on your heels and hands. Your stomach should be pointing towards the sky. Focus on engaging the core muscles. The supine handstand is similar to the plank.
Position your body onto its side. The weight should be on the palm of your hand and one foot (similar to the side plank). Focus on your linear body position and relaxing your breathing. Your body should remain in a straight line from the shoulders to the heels.
Lie on the floor with one leg in the air. Focus on having your thigh perpendicular to your body. Your shin should also be parallel to the ground. Then hold your opposite leg 2-3 inches (ca. 8 cm) from the ground. Focus on holding this position for several seconds and then swap legs. Keep you back in a neutral position at all times.
Jay Johnson’s Pedestal Routine
Jay Johnson’s pedestal routine is a general strength routine that can be performed before or after running, 2-3 days every week.
It is a favorite among runners because of the ease of seeing your stability progress. In the beginning, you may struggle to hold posture and position for more than a hand full of seconds. After a few weeks, you will be able to maintain it in a more controlled fashion. Then you can start adding leg lifts to the exercises. It is a great way to train your intercostal muscles that you use when racing.
Below you can watch a demonstration of the routine.
Core H Routine – Getting Started
The Core H routine is another strength and conditioning plan from coach Jay’s DVD – Building a Better Runner, Volume 2.
The workout is a simple but hard 10-minute routine that every runner should implement into their training.
The pedestal bridge is another core workout that can be done daily to improve the runner’s core strength.
To do this workout, lie on your back with the weight located on the elbows and arms facing forward. Bend your knees about 45 degrees and drive your pelvis upwards.
Pre-Run Strength Workout – What You Should Know?
If you are looking to implement a pre-run strength workout into your training, the pedestal routine is a great plan to follow. If you’re going to add the Core H routine to your training. Do it on a day when you don’t have an interval session planned. This way, the body can get the maximum effect from the exercises.