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Strong Core = Running Strong
Arimenta35
Posts: 7 Member
Runners World just posted an article on their FB page about the importance of runners having a strong core. It was a good reminder for me as that is the one thing I tend to neglect in my training so I thought I'd mention it here as some folks may be new to running. A weak core can lead to other injuries and bad running form/posture as you fatigue. The exercises they said were beneficial to runners specifically are Superman, Bridges, and Planks (front and side) and they recommended doing them at least 3 nights a week for 15 min. I think I can do that!! Anyone up for a core strengthening challenge?
Oh, here's the link to the article http://m.runnersworld.com/workouts/fast-abs?page=1
Oh, here's the link to the article http://m.runnersworld.com/workouts/fast-abs?page=1
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Count me in!!!0
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this was very interesting and explained why my back hurt on my 20-miler at the weekend, and why i ended up shuffling the last 5. thanks!0
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Good reminder. Bonus that these are things that can be done at home, after the kids go to bed that won't wake them up, lol.0
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Great tips and article! I'm in training for my first half marathon, and have been finding that I neglect good posture/form when I get fatigued towards the end of my run. I will definitely start incorporating these core workouts into my routine more often. Thanks!0
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I slack on core work too! But I just started doing core work yoga at nights. I will start adding the plank in for a few minutes afterwards, that's such a great one that I always forget about.0
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I can definitely attest to having a stronger core helping running and preventing injuries.
Strengthening my core is helping my pelvic tilt. Which is in turn helping fix my other issues lol0 -
Yes! Core work is incredibly important and people really tend to neglect it and think that other exercises will solve everything and that is just not the case. You don't need to do a ton of Core work but some is definitely warranted. The Superman iso-hold is a really good exercise and really helps with running posture as well. Other variations
- Front Plank w/ Hip Extension: Front Plank but hold one leg off the ground basically.
- Side Plank w / Hip Extension: Side plank and holding one leg up in the air.
- Back Raises on a 45-degree bench.
- Single Arm Farmer Carries w/ Dumbbell: Keep your posture straight while carrying a heavy DB.
Also, there's some talk of fatigue in this thread. Don't forget some basic strength training as well. The stronger you are the more efficiently you will run.0 -
A rock solid core is pretty important for just about anything you do in the fitness arena...not to mention life in general. It's basically your foundation. I don't do a ton of isolated core work, but I do a little something pretty much every day.0
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I can attest to this point. The stronger my core seemed to get (after countless planks, side planks, supermans...etc) my running seemed to get easier and faster. I didn't seem as sore after a run as I was before as my strength in my core increased.0
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Good advice. Maintaining proper running form is also much easier with a strong core. This is especially noticeable near the end of a long run when fatigued0
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Yep. I've been to therapy twice recently and take away from my therapist was....never skip your core work and you won't ever have to come back and see me. So far so good. The core is key to everything.0
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Count me in! I seem to be in a "valley" right now, so I'm looking to boost myself. 3 nights a week? Do-able!0
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Great post, I needed that reminder...yep I'm in!0
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This is so important. I kept getting a stitch in my side when I was running regularly from bad form (leaning too far forward) and bad pacing... Learned my lesson there.0
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queen_of_disaster wrote: »This is so important. I kept getting a stitch in my side when I was running regularly from bad form (leaning too far forward) and bad pacing... Learned my lesson there.
Core work and you may actually need some separate hamstring work as well.0 -
In. Are we starting today onwards?0
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And trail running If you've got access to unpaved running, it's great for the core. If there are hills, even better!0
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girlwithcurls2 wrote: »And trail running If you've got access to unpaved running, it's great for the core. If there are hills, even better!
Yes! I am a lifelong runner with my fastest years in the trails of Virginia as a cross country runner. I am sad that I feel uncomfortable running those same trails today. Times have changed. But ... you're so right. Trail running is the ultimate exercise!
OP: I'm in! I work my core, but could always use some encouragement!0 -
Great! Lets start today with a 15-20 min core workout. I'm training for a distance trail race in May so I HAVE to get this core going!! Does anyone have a good source of core exercises? If so, please share. I found a series on Active.com that we can start off with. Good Luck!
Day 1: Focus on Entire Core - Modify based on your level. Repeat 2-3x. Minimal breaks between sets. video demo of these exercises found here: strengthrunning.com/2012/01/the-standard-core-routine-video-demonstration/
or follow these directions:
1.Modified Bicycle: lie on your back and hold one leg up in the air. Your thigh should be perpendicular to your body and your shin parallel to the ground. Hold your other leg 2-3 inches off the ground. Hold for several seconds and switch legs. Make sure your lower back is in a neutral position during the entire exercise. You can put one hand in the small of your back to gauge this: make sure your back neither presses down or lifts up from your hand.
2.Plank: lie on your stomach and prop your weight on your forearms and toes. Keep a straight line from your head to your feet and hold this position for the entire exercise.
3.Bridge: lie on your back with your feet flat on the ground. Lift your hips so there is a straight line from your shoulders to your knees. Extend one leg straight out, hold for several seconds, then put it back down on the ground and repeat. Make sure your hips don’t dip or your butt sags to the ground.
4.Side Plank: on your side, lift your body so your weight is on one forearms and the side of one foot. There should be a straight diagonal line from your head to your feet. I usually do 10 lateral leg raises during this exercise as an advanced form of the exercise.
5.Modified Bird Dog: in a table position, lift your left arm so it’s parallel to the ground. At the same time, lift your right leg so your thigh is parallel to the ground and your shin is perpendicular. Your knee should be bent at 90 degrees and your glute muscle activated. Hold for several seconds and switch sides.
6.Supine Leg Lift: lie on your back with your weight on your elbows and heels, lift your hips and keep a straight line from your toes to your shoulders. Lift one leg about 8 inches off the ground, hold for several seconds, and repeat with the opposite leg.
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This is really helpful count me in0
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