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Monday, June 9, 2014

My Core Is Sore

I did this core workout the other day. And I felt it the next two days. So I would say it works. I'll be adding it to my core workout rotation!

I have learned to appreciate the importance of a strong core since I began running. As I've continued to educate myself about muscle imbalance, proper mechanics, injury prevention (the recent fail excluded), etc., one thing is a constant: the emphasis on a strong core.

For a long time, my focus was on just my abs and my end goal was a six pack. I reached my goal. I have a six pack. You just can't see it. It has a little layer of padding covering it, but it's there. If you press hard enough, you can feel it. Which is good because those muscles are so important to staying injury free and being a strong runner. But not just those muscles. The core also includes your hips, glutes and back muscles!

Weak abs affect the way you run - how long or short your stride is and how your hips move. If your stride is too long or too short, it can lead to injury. If your hips are tight or weak, you can also become injured. If the muscles are weak and not moving the way they are designed to move, the muscle can get inflamed or even torn or other muscles have to compensate and you end up with injuries from overuse.

Put even more clearly:

Your core is the foundation of the running movement and is essential for speed. The muscles in your abs, lower back and glutes stabilize and balance those of your lower body. This allows these muscles to perform their duties without overcompensating for weaknesses in the lower and middle body. Your core ensures you maintain proper running form during challenges such as hills, sprints or the final leg of long distance runs, supporting tired muscles even when you are fatigued.

Source

Here are some other ab workouts I like:

5 Core Workouts for Stronger Running

4 Key Core Exercises for Runners

And of course...

 

How often do you work your core?

What is your favorite core exercise or workout? I'm always looking for new ones to keep things interesting!

 

 

6 comments:

  1. I recently have realized how weak my core is and am working to change that now. So far I like plank ...or not really like but I can totally feel it working which I do love. I also like reverse crunches. :)

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    Replies
    1. Planks are hard but sooo good for your core! They work so many muscles at once!!

      Delete
  2. I have been doing some Kettlebell work to add some strength training. I hate weights, but since it is a class I don't feel as much hatred. :)

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    Replies
    1. Classes help me do weights more regularly too! Glad they help with the hatred too ;-)

      Delete
  3. I currently do ZERO core work ;) Okay. I still do leg/glute stuff. But no abs. Planks were my favorite though. I feel like I strength train enough to not get injured, yet I still do. So I think mine is a lot to do with muscle imbalances - I have some areas that are maybe strong enough, but others are not. That or maybe my gait is super messed up...

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  4. For some reason I usually slack on the core work. I needed this motivation today! :)

    ReplyDelete

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