The Author of this Exercise Book – Karsten Korbel
Karsten is a passionate fitness professional with certifications as
Personal Trainer (ACE), Run-Fit Specialist and
Barefoot Training Specialist (EBFA).
He runs a specialized Personal Training studio offering innovative
training methods, addressing the needs of today’s busy lifestyle.
His training method is an alternative to strength training in conventional
gyms, saving you considerable time. The methodology is scientifically
proven through research in top sports universities. Celebrities, top athletes
of all major disciplines and most successful sports teams have adopted
this method.
Karsten now makes this available to everybody.
Get in touch with him via e-mail ([email protected]) or follow him on Facebook
(https://www.facebook.com/MarathonOrange).
Table of Contents
Document History................................................................................................................................... 2
The 2XU Runners Malaysia - Season 2015/16 ........................................................................................ 3
Objective................................................................................................................................................. 4
Assumptions ........................................................................................................................................... 4
Recommendation ................................................................................................................................... 4
Workouts Description............................................................................................................................. 4
Warm Up (WU) ................................................................................................................................... 4
Cool Down (CD) .................................................................................................................................. 7
Strength Training ................................................................................................................................ 8
Glossary / List of Abbreviations ............................................................................................................ 11
Document History
Version Modification
1.0
Creation, photos showing 2XU Malaysia
Runners Choi CC, Wai Hong, Kelvin “K1”
Wan, Yew Khuay (YK)
1.1
Adaptation for use by MPI Generali Run –
My First Run Clinic
2
Author
Karsten Korbel
http://www.fitorange.com/
Date
Oct 22, 2015
Yew Khuay (YK)
Sep 1, 2016
2XU Running Clinic - Exercise Book - Version 1.1 |2XU Runners Malaysia | v1.1
The 2XU Runners Malaysia - Season 2015/16
We are a team supported by Key Power Malaysia, consisting of enthusiastic runners with various focus, such
as road racing, trail and Ultra Marathons.
We are organizing training sessions and clinics incorporating important exercises helping everybody to enjoy
running more. Our clinics make you stronger, more versatile in running and most importantly helping to
prevent injuries.
It does not matter if you are new to running, join us and experience the fun of running and discover running
together.
Follow them in Facebook: https://www.facebook.com/2XUrunnersMY
Figure 1 – Barkley “The Lord” Wong, Kelvin “K1” Wan, Tan Seng Heng, Jimmy “Captain” Lim, Karsten Korbel, Lim ”YK” Yew Khuay,
Renee Tan, Darren Looi, Chua “Tea” Wen Kiat, Hoo Wai Hong
Figure 2 - Choi CC
3
Figure 3 – Renee Tan and Sharon
2XU Running Clinic - Exercise Book - Version 1.1 |2XU Runners Malaysia | v1.1
Objective
Documentation and reference of exercises introduced in 2XU Running Clinics as conducted by 2XU Runners
Malaysia team.
Emphasis is given to make the exercises independent from tools, equipment or machines. This removes
typical hurdles that prevent people from doing what may be beneficial for them.
Assumptions
Ensure you fulfil all listed assumptions below.
1) You are physically fit enough for this training program / exercises and have a respective clearance
from your physician if you have any doubt or health condition
2) You know about the hydration and nutrition requirements in the climate and area you are training
and running
3) You followed the instruction given during the 2XU Running Clinic for the training / exercises in this
document
4) You are able to perform the exercises in perfect form as suggested
5) You clarified any question pertaining these exercises with the 2XU Runners Malaysia team
6) The exercises are done on your own risk
Recommendation
Always listen to your body. It is completely OK and mandatory to skip a session or replace it with an easier
one, should you feel too fatigued or not well enough for the workout.
Workouts Description
The following workouts and exercises give you a comprehensive description of what to do prior, after and in
between runs. It is acknowledged that some exercises may not be for you and can be replaced. What counts
is the objective, e.g. stretching or strengthening a particular muscle group.
Warm Up (WU)
WU is an essential phase of every workout and has to be done at the beginning of every session/race. The
objective is to reduce injury risk and allow increased performance during the actual session. There are three
components of a proper WU:
1) Warm Up Run
Run for 2 to 3 km at Easy pace
4
2XU Running Clinic - Exercise Book - Version 1.1 |2XU Runners Malaysia | v1.1
2) Stretching and Muscle Activation
Do following Dynamic Stretching (DS), Active Isolated Stretching (AIS) holding the stretch for 3
seconds and Muscle Activation (MA) exercises:
Exercise
Description
High Knees
Type
Focus Area
Bring your knee up to your chest. Don't bend
forward, maintain an upright trunk position
DS
Quadriceps,
Flexor
Butt Kicks
Standing or jogging
Use your quads, glutes, hip flexor
DS
Hamstrings
Leg Lifts / TickTock
Swing your leg from left to right in the frontal
plane.
Abduct the active leg and start to swing.
DS
Ab- and Adductors
Toy Soldier
Keeping your back and knees straight, walk
forward or stand, lifting your right leg straight
out in front and flexing your toes, swing the leg
to the back. Do 10 reps on each side.
DS
Quadriceps,
Hip
Flexor, Hamstring
Hacky Sack
Lift your left leg up, bending the knee so it
points out. Try to tap the inside of your left foot
with your right hand without bending forward.
Repeat 10 times on each side.
DS
Adductors,
Quadriceps (medial)
Lift your heels, standing on your fore foot / toes.
Put your heels back on the floor and raise your
toes.
Do that in a swift manner.
DS
Hamstring
Standing. Kick back slightly bend leg,
emphasizing on and using the glutes
Objective to activate buttocks
DS
Glutes
Heel Raises
Heel Stand
Donkey Kicks
5
/
Image
2XU Running Clinic - Exercise Book - Version 1.1 |2XU Runners Malaysia | v1.1
Hip
Tight Rotation
Feet shoulder width apart
Arms straightened with palms pushed together
Move fast in between shoulder width. Do so for
20 seconds
--> Feel it in the oblique, core
MA
Core, Oblique
Reverse Flies
Feet shoulder width apart
Arms straight, elbows and hands at should
height, shoulders slightly bent
Retract shoulders
--> activate posterior deltoid, Rhomboids,
Rotator Cuff
MA
Shoulder, Posterior
Deltoid,
Rotator
Cuffs
Hold for 5 seconds, repeat 3 times
Retract shoulders,
contract muscles in
this area
Arm Swings
Stand feet hip width apart. Move arms laterally
of trunk, arms 90 degree bend, move alternating
back and forth simulating running. Do so for 20
seconds
DS
Triceps,
Chest
Walking Lunges
Lunge forward if space limited. Hold the stretch
for 3 seconds, 3 reps each side
AIS
Hip Flexor
Lateral Lunge
Wide stance, move your body weight to either
side. Hold the stretch for 3 seconds, 3 reps each
side
AIS
Adductors
Shoulder,
Table 1 - Warm Up Exercises
3) Strides
Do three 50m to 100m quick runs at your goal workout or race pace. The objective is to get your
heart rate up in preparation of the subsequent session
REMARK: For long and/or slow runs you may skip strides and reduce the warm up run distance but always
do the stretching and muscle activation exercises. Just be very cautious when doing those exercises without
or little warm up run.
6
2XU Running Clinic - Exercise Book - Version 1.1 |2XU Runners Malaysia | v1.1
Cool Down (CD)
CD is an essential phase of every workout. There are two components of a proper CD.
1) Cool Down Run
Run for 2 to 3 km at Easy / Recovery pace
2) Static Stretching
Do following Static Stretching (SS) holding the stretch for 30 seconds, do 3 repetitions (reps):
Exercise
Description
Type
Focus Area
Pike Stretch (or
similar to stretch
your calves)
Get in a "pike" position (hips in the air). Put your
right foot behind your left ankle. With your legs
straight, press the heel of the left foot down.
Release.
SS
Calves
Quadriceps Stretch
Static Stretch
1) Stand next to a wall or stationary object to
support your balance.
2) Grasp the top of your right ankle or forefoot
with your right hand and pull the ankle or foot
towards your buttocks.
3) Straighten the right hip by moving your knee
slightly backwards and making sure it faces the
floor. Don’t let your knee flare out towards the
side
4) Hold the stretch and repeat on the left leg.
1) Stand with feet hip width apart
2) Bend one leg, while moving the other slightly
forward keeping it straight and push it into the
ground
3) Move your upper body over the straight leg,
keep the straight leg locked in the knee joint
SS
Quadriceps
SS
Hamstring
Lateral Lunge
Wide stance, move your body weight to either
side.
SS
Adductors
Mountain Climber
Place both of your arms on the ground, place the
leading leg next to your hands. Move the trailing
leg as far as possible to the back with knee
slightly bent.
Hip flexors are very sensitive, be careful to not
overdoing it
SS
Hip Flexor
Dynamic Pigeon
Adaptations of Yoga Pigeon pose. Get into table
position, then cross and straighten one leg over
the other leg. Feel the stretch in your glutes.
Good to prevent ITB injury.
SS
Glutes
Hamstring Stretch
Image
Table 2 – Cool Down Exercises
7
2XU Running Clinic - Exercise Book - Version 1.1 |2XU Runners Malaysia | v1.1
Strength Training
Strength training for runners, just as for any sports discipline is extremely important. It helps to improve
running form, making you a more efficient runner but most importantly it can prevent injuries.
Too often however it is being neglected due to various reasons. Time is an issue, sometimes the awareness is
not there about its importance but frequently people are not sure what to do exactly.
The 2XU Running Clinic attends to those points, hoping to create more awareness but also tear down
potential reasons that stop people from doing strength training.
Numbers of reps are recommended and can be adjusted based on available time and fitness level. Do this
strength workout 1 to 2 times a week.
Exercise
Description
Short Foot
Calf Raises
Image (various sources)
Reps
Focus Area
 Stand on one leg
 Foot pointing straight to the front, with the 2nd toe in
one line with your heel.
 Spread the toes, press them into the ground
 Hold for 20 seconds
3 x 20
seconds
each
side
Abductor Hallucis
(Muscle in the arch of
the foot)
Feet hip width apart, hold on to chair, wall, etc. to keep
balance if needed, Legs straight.
Raise your heels off the ground using your calf muscles
2 x 20
Calves
Optional: Tennis ball or similar tucked between ankles
Progression: One legged calf raises
Squats
Feet shoulder width apart, toes pointed outward slightly,
hands behind head or out front “Frankenstein style”.
Go down till thighs parallel to floor, trunk parallel to
calves, don't lift heels. Hold for one second, then back to
start position.
3 x 10
Quads, Glutes,
Hamstrings, Spinal
Erectors
Lunges
Stand with your feet together, toes pointed straight
ahead
Step 1 - Take a big step forward with our right foot,
bending your knees and lowering your hips until your
trailing right knee almost touches the ground
Step 2 - Push up with your right leg, and step back to the
starting position
3 x 10
each
side
Quads, Glutes,
Hamstrings
Single leg
bowling
squat
Stand on one leg with foot pointing forward, opposite
arm reaches to the floor while bending standing leg
Progression: Stand on a pillow or balancing board
3 x 10
each
side
Quads, Glutes,
Hamstrings, Calves
8
2XU Running Clinic - Exercise Book - Version 1.1 |2XU Runners Malaysia | v1.1
Beat your
boots
Standing with your legs together, bend down and grab
your ankles
Step 1 - Bend you knees until your butt touches your
hands on your ankles
Step 2 - Return to starting position
2 x 10
Quads, Glutes,
Hamstrings
One-legged
Squat Jumps
Get down on a lunging position with the knee of your
trailing leg on the ground
Step 1 - Drive off your lead leg and jump into the air
Step 2 - Land lightly and immediately return to the
starting position in one fluid motion
2 x 10
each
side
Quads, Glutes,
Hamstrings, Calves
Side Lunges
Stand upright with your feet together and your hands in
front of your legs
Step 1 - Take a wide step to the side with your right foot,
your toes pointing only slightly outward
Step 2 - While keeping your left leg straight and raising
your arms in front of yourself, sink your hips back and
down
Step 3 - Push forcefully off the right leg, and return to the
starting position
2 x 10
each
side
Quads, Glutes,
Hamstrings
Plank (on
forearms or
push-up
position)
Lie down on your stomach then prop yourself up on your
elbows, bent at 90 degrees, shoulder width apart, so that
your forearms are on the ground
Hold this position for as long as you can or suggested
3x2
minutes
abs, delts, lats
Supine
Elbow single
leg raise
From a supine position and balancing on the forearms
and elbows and a stationary foot, lift one leg upward to
almost full extension, keeping your toes pointed forward
and legs only slightly bent. Keep your body aligned from
shoulders to hips to ankle of the stationary leg. (Avoid
letting your hips droop below the plane created by your
shoulders and toes)
2 x 10
each
side
Core, abs, hamstring,
quadriceps
Side Plank
Lie on your right side with your right elbow directly
underneath your shoulder and place your left foot on top
of your right foot
Raise your pelvis off the ground so that your body is
straight from head to heels and hold
3x1
minute
each
side
Obliques, Delts, Glutes
Crab Walk
Start by sitting on the floor with your knees bent in front
of you. Place both hands, palms down, on the floor at
your side and lift your butt off the ground
Step 1 - Start "crab walking" forward or backwards
Step 2 - Pretend you're a delicious meal running for its
life!
2 x 30
seconds
Total Body, Triceps
Hip Raiser
Sit on the ground with your back straight up and your
legs straight out. Put your arms to your side, your palms
flat on the ground on either side of your butt.
Step 1 - Keeping your arms slightly bend, raise your pelvis
upward until your body - from shoulder to your knees - is
in a straight line
Stpe 2 - Return to the starting position, and avoid
completely locking your elbows throughout this
movement
2 x 10
Hamstrings, Glutes,
Spinal Erectors, triceps
9
2XU Running Clinic - Exercise Book - Version 1.1 |2XU Runners Malaysia | v1.1
Monkey
Push-Ups
Get in a quarter squat position as if you’re about to jump
up for a rebound
Step 1 - While keeping your knees bent, fall forward,
catching yourself with your hand
Step 2 - Continue to fall forward until your forehead
almost touches the ground
Step 3 - Reverse the motion, until you’re back in the
quarter squat position, and in one continuous motion
jump into the air.
Step 4 - While you're in the air, pull your knees up to your
hands
Step 5 - Lightly land back in the quarter squat position
and sink right into your next repetition
1 x 10
Delts, Quads, Glutes,
Triceps, Abs
Pointers /
Bird Dog
Start from a table / crawling position - hands and knees
on the ground
Step 1 - Lift your right leg and left arm at the same time
until they are parallel to the ground
Step 2 - Return to the starting position and repeat on the
other side. Keep your spine perfectly straight
3 x 20
each
side
Total Body, Spinal
Erectors, Delts
Dirty Dogs /
Hydrant
Start from a table / crawling position
Step 1 - Keeping your knee bent at 90 degrees, raise your
right leg out to the side as high as possible
Step 2 - Return to starting position
2 x 20
each
side
Glutes
Superman
Lie on your stomach with your arms out straight in front
of you
Step 1 - Keeping your limbs straight, lift them all off the
ground for only a few inches, don’t overarch your lower
back
Step 2 - Return to the starting position
Spinal Erectors,
Hamstrings, Glutes,
Delts
Wipers
Lie on your back with your thighs perpendicular to the
ground and your knees bent
(progression, keep legs straight)
Step 1 - Put your arms straight out on the floor,
perpendicular to your body, with palms down on the
floor
Step 2 - Lower your legs to one side
Step 3 - Just before your knees touch the ground, raise
them back up to the upright position and lower them to
opposite side
1 x hold
for 40
seconds
or
50 x up
and
down
1x2
minutes
Progression:
10
2XU Running Clinic - Exercise Book - Version 1.1 |2XU Runners Malaysia | v1.1
Core, abs, Obliques
Glossary / List of Abbreviations
AIS
AT
CD
CI
DS
FFLR
FR
GP
km
LR
LS
LT
m
Mi
min.
OFF
PR
SP
SS
TI
TR
WU
XT
Active Isolated Stretching
Acidosis Threshold
Cool Down
Cruise Interval
Dynamic Stretching
Fast Finish Long Run
Fartlek Run
Goal Pace
kilometre
Long Run
Leg Speed
Lactate Threshold
meters
miles
minutes
No exercise
Progression Run
Speed Workout
Static Stretching
Tempo Interval
Tempo Run
Warm Up
Cross Training
https://www.facebook.com/2XUrunnersMY/ https://www.facebook.com/ems.fitorange/
------ END OF DOCUMENT -----
11
2XU Running Clinic - Exercise Book - Version 1.1 |2XU Runners Malaysia | v1.1