I HATE core work! There's nothing I like about it. It sucks! Given the choice of ... well basically anything else and core work ... I'll take anything else! I HATE core work!!!
But one of the key components to running over 3,000 miles the last two years (and 2,500 the year before that) has been increased core strength. It has simply made those late miles in a long run much easier when I'm not fighting stomach or back pain, and still holding good running form. Yeah, as much as I hate it, I force myself to do it ... because it works.
Over the last year, I have started doing what I call my CORE 5 workout every weekday before my run. I don't do core work on the weekends. It takes anywhere from 20-45 minutes depending on how much I do that day. It consists of 5 groups of core exercises that have really made a difference in my endurance and just my overall strength and conditioning.
Group One ... Hip Bridges
|The hip bridge builds glute, hamstring, and lower back strength. I do two sets of 2 minutes each. This was one of the key exercises that helped get my upper hamstring and lower glute tendinitis better.|
Group Two ... Crunch Combo
Group Three ... Planks
Group Four ... Push Ups
|Nothing glamorous with this one ... just do these so I don't look like a total Ethiopian ... no offense to the Ethiopian community of course! Typically I do two sets of 30, but some days do three sets of 25|
Group Five ... Shoulders & Arms
So that's it ... my CORE 5 as I call it. If you don't incorporate core work into your normal routine, I would really encourage it ... it has made a huge difference for me and kept me much healthier. Have a great weekend.
... be great today!