My goal for April was to integrate more strength and core into my routine. Like many runners, I’ve said I’m going to “add more core” plenty of times and not followed through.
It’s a lot easier to run mileage but ask me to do extra stuff like stretching and strength? Forget about it; there isn’t enough time in the day.
We make what we have time for.
I’m not a doctor, coach, or expert, I do my own research, but it doesn’t replace the advice of any professional. However, I was able to integrate more core and strength into my routine. It has worked for me, and I do feel stronger.
Did I strength daily? No.
Was I perfect? No.
But in the last two months, I did more weight training than I did the previous two years. So it’s some progress. Personally, I like activities I don’t need weight and extra items. While I do have a gym membership, I prefer to do planks and activities that I don’t always have to be at the gym. We know doing core as a runner helps prevent injuries, but why is it so hard?
Quick Core Ideas for Runners:
I try and do strength four times a week. I spend about 15-20 minutes for each session. It’s one reason I do like the Nike training club app so much because you can find a workout to meet your needs.
*None of these Apps are paying me to promote them. If they did, I would use them more. 😉
My Favorite Core For Runner Friendly Apps:
They have 15-minute focused workouts that target various parts of the body. It takes the guess work out. There are different workouts from 5-60 minutes long, and they also include stretching exercises too. I prefer the 15-minute workouts the most.
I like to use the “Get focused” workouts because they are the 15-minute workouts and focus on specific body parts. There are several different workouts, including core for runners, arm and leg exercises, and strength training.
Some workouts utilize equipment such as medicine balls, where others are all weight-based activities like high planks, side planks, and pushups. Just wait until they say: “holding this position,” and you feel like you might not make it.
Hundred Push-Ups was created by my friend and remarkable runner, Steve. (Steve excels in every distance from running a sub-5-minute mile to 135.5 miles in 24 hours…needless to say, he knows his stuff!
After stopping swimming several years back, I lost all of my upper body strength. I’ve started again at doing pushups to gain that strength back. Having better posture while running (and in life) can help reduce fatigue. The Hundred Push-Ups is similar to the “couch to 5k program” and takes you several weeks to build.
A Few Core workouts:
13 Essential Core Exercises for Runners
10 Running Specific Strength Exercises
So what kind of Weekly Routine am I doing?
As I mentioned, I try and do strength and core every other day. The Push-Ups program uses a calendar, so I follow that.
I try and do core Monday, Wednesday, Thursday, and Sunday. I do feel my core muscles getting stronger.
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Questions for you:
What kind of Core work do you do?
Do you have any more core ideas for runners?