Move of the Month: the 100-up
by GRP runner Ben Feinson
The 100-up is a challenging exercise which builds dynamic stability in the major running muscle groups, and helps develop proper running mechanics. It is credited to Walter George in the 1880s (read his instruction). The exercise is relatively simple yet elegant - the runner begins standing on one leg with the other knee at hip height, then quickly jumps and switches legs while swinging the arms in running-pattern. It can be done with shoes on, or barefoot, which requires a bit more balance (and strong, warmed-up calves).
Here is the nitty gritty:
Begin standing on one leg, knee slightly bent, with the opposite knee fully at hip height in a 90 degree bend. Your core should be engaged, supporting the high knee. Arms should be in a running pattern with the elbow of the high knee driven back, and the elbow of the standing leg around midriff with the hand forward.
With a small spring from the standing leg, quickly drive the opposite knee up to hip height - keeping core muscles engaged - and bring the other leg down to catch you in a standing pose. Arms swing simultaneously and switch positions.
Try to focus on engaging the glute and hip muscles as well your core, to quickly “pull” the standing leg up to hip height, and switch the arms and legs quickly. Lower leg muscles should be stabilizing, rather than providing most of the force for the move.
For a gentler version, simply use the same mechanics but march in place instead of jumping. For a more challenging version, try landing on a soft mat or inflatable cushion. This will help to develop stability for running on uneven surfaces.
Begin with 10 or 20 on each leg, and strive for proper form. Increase this number carefully and progressively over time, perhaps to eventually manage 100 reps - hence the “100-up!”
I initially learned this exercise from an article by Joe Uhan at iRunFar. As Joe says, “When this drill is well mastered, the trunk and hip stabilizers will absorb the bulk of the downhill stress, not the joints and muscles of the legs.” He also says, “A weak core is like trying to fire a cannon from a canoe.” Examine his summary. Happy training and happy new year!